Craving sourdough but can’t have gluten? You’re not alone! Many gluten-free individuals wonder if they can still enjoy the tangy, chewy goodness of sourdough without triggering digestive distress.
In this post, we’ll break down exactly how gluten-free people can eat sourdough—covering everything from naturally gluten-free sourdough substitutes to the science behind fermentation.
If you love the idea of baking (or buying) gluten-free sourdough without sacrificing flavor, you’re in the right place.
Can Gluten-Free People Eat Regular Sourdough?
Let’s get straight to the big question:
Is regular, wheat-based sourdough safe for gluten-free people?
No. Traditional sourdough is still made from wheat, rye, or barley—meaning it contains gluten.
However, there’s a common myth floating around that long-fermented sourdough is basically gluten-free. The idea is that fermentation breaks down the gluten enough to make it “safe” for gluten-sensitive individuals.
Does Fermentation Remove All Gluten?
Sourdough fermentation reduces gluten, but it does not eliminate it entirely. The natural bacteria and yeast in sourdough do help break down some gluten proteins, making it easier to digest for some people—but it’s still risky for people with:
- Celiac disease (gluten causes an autoimmune reaction).
- Non-celiac gluten sensitivity (even tiny amounts cause discomfort).
- Gluten allergies (triggering severe immune responses).
So, if you need to follow a strict gluten-free diet, regular sourdough is NOT an option. But don’t worry—there are still ways to enjoy sourdough safely!
How Can Gluten-Free People Eat Sourdough?
Great news: There are gluten-free sourdough options!
You just have to use a gluten-free sourdough starter and gluten-free flour.
1. Make or Buy Gluten-Free Sourdough Bread
The best way to enjoy sourdough while staying gluten-free is to make or purchase gluten-free sourdough bread. Many brands now offer high-quality, fermented loaves made with naturally gluten-free grains.
Common gluten-free flours for sourdough include:
✅ Brown rice flour – Mild flavor, great texture.
✅ Sorghum flour – Adds whole-wheat-like depth.
✅ Buckwheat flour – Rich, slightly nutty taste.
✅ Teff flour – Popular in Ethiopian sourdough (Injera).
✅ Oat flour (certified gluten-free) – Soft, slightly sweet notes.
These flours allow you to create a tangy, chewy loaf with all the perks of traditional sourdough—minus the gluten.
2. Start a Gluten-Free Sourdough Starter
Want to fully control your sourdough? Make a gluten-free sourdough starter! Once you have an active starter, you can bake bread, crackers, pancakes, and more.
If you’re wondering how to store gluten-free sourdough starter discard, check out this essential guide for keeping your starter fresh and mold-free! Proper storage ensures you minimize waste while maximizing your gluten-free baking adventures.
3. Try Fermented Gluten-Free Grains
Even if you don’t want to bake bread, you can still get that sourdough tang by fermenting other grains:
- Fermented gluten-free wraps: Use sourdough starter in tortilla batters.
- Gluten-free sourdough pasta: Mix sourdough into homemade pasta dough.
- Sourdough pancakes & waffles: Add starter to your favorite gluten-free batter.
There are so many ways to enjoy that delicious sourdough flavor without exposing yourself to gluten!
For instance, you can make fluffy gluten-free sourdough pancakes using your discard.
Where to Get Gluten-Free Sourdough Bread?
No time to bake? No problem. Many bakeries and stores sell delicious naturally gluten-free sourdough.
Best Brands for Gluten-Free Sourdough Bread
📌 Bread Srsly (San Francisco, CA) – 100% gluten-free rice-flour sourdough.
📌 Simple Kneads – Dense, hearty, allergy-friendly sourdough.
📌 New Grains Bakery – Sorghum-based sourdough with a chewy crust.
📌 Young Kobras – Organic, artisanal sourdough with gut-friendly fermentation.
If you can’t find gluten-free sourdough locally, many brands ship nationwide!
Want fresh sourdough daily? Try storing your gluten-free sourdough starter discard properly so you can bake anytime you want.
Gluten-Free Sourdough Recipe (No Wheat, No Problem!)
Craving homemade sourdough? Here’s a simple gluten-free sourdough bread recipe!
Ingredients:
- 2 cups gluten-free sourdough starter (made from brown rice or sorghum flour)
- 2 ½ cups gluten-free flour blend (mix of brown rice, sorghum, and tapioca flour)
- 1 ½ tsp salt
- 1 ½ cups filtered water
- 1 tbsp olive oil
- 1 tsp honey or sugar (for extra fermentation power)
Instructions:
✅ Mix all ingredients in a bowl until the dough holds together (it’ll be sticky!).
✅ Cover and let rise 8-12 hours at room temperature.
✅ Preheat oven to 450℉. Place a Dutch oven inside.
✅ Shape dough into a ball, place on parchment paper, and let rest 30 minutes.
✅ Bake in the Dutch oven for 40-45 minutes.
✅ Let sit for at least 1 hour before slicing (trust me, the flavor needs time to settle).
✨ Enjoy your perfect gluten-free sourdough loaf! ✨
Got extra gluten-free sourdough discard? Don’t waste it! Learn how to store it properly so you can use it for pancakes, crackers, or muffins later.
Final Thoughts: Can Gluten-Free People Eat Sourdough?
So, how can gluten-free people eat sourdough? They can’t have regular wheat-based sourdough…
But they CAN still enjoy sourdough by:
✔️ Using a gluten-free sourdough starter.
✔️ Baking gluten-free sourdough bread.
✔️ Buying high-quality GF sourdough brands.
✔️ Exploring alternative sourdough-inspired goodies.
Sourdough is for everyone—you just have to make it work for you!
If you’re going gluten-free, start working with gluten-free starters and keep them fresh! Check out these essential storage tips to keep your sourdough starter discard usable for months.
Now, tell me: Have you tried gluten-free sourdough?
Drop your favorite recipes, experiences, or questions in the comments—I’d love to hear from you! 🍞✨
