Based on PubMed | Is sourdough bread safe for people with celiac disease?

Most sourdough bread is not safe for people with celiac disease. Even though fermentation can lower gluten levels, typical sourdough made from wheat, barley, or rye still contains gluten above safe limits and can damage the small intestine in celiac disease. Only products that are certified “gluten‑free” (less than 20 parts per million of gluten) are considered acceptable. ^{[1] [2]}

Why regular sourdough isn’t safe

• Sourdough usually uses wheat, barley, or rye flour, which all contain gluten. These grains are not allowed on a strict gluten‑free diet used to treat celiac disease. ^[1]
• Even tiny amounts of gluten can cause harm in celiac disease, sometimes without obvious symptoms, so relying on taste or how you feel is not reliable. ^[1]
• In the United States, foods labeled “gluten‑free” must contain less than 20 ppm gluten, which is the threshold used for safety; most conventional sourdough breads are not tested or labeled to meet this standard. ^{[2] [3]}

What research says about sourdough and gluten

• Some laboratory and small clinical studies have shown that extensive sourdough fermentation using specific lactobacilli and fungal enzymes can break down gluten to very low levels (around 8–10 ppm), and short‑term feeding for 60 days in carefully selected scenarios did not show intestinal damage in small numbers of celiac participants. ^{[4] [5]}
• However, these were tightly controlled products made with specialized processes and testing not ordinary bakery sourdough and the authors note that such foods should not be recommended widely until formal, larger trials are done. ^{[5] [4]}

Safe choices for people with celiac disease

• Choose breads that are specifically labeled and certified “gluten‑free.” In the U.S., that means less than 20 ppm gluten. ^{[2] [3]}
• Allowed staples include naturally gluten‑free foods (e.g., rice, corn, quinoa, buckwheat) and breads made from these grains that carry a gluten‑free label. ^{[6] [2]}
• Work with a knowledgeable dietitian if possible; a strict gluten‑free diet is the mainstay of treatment and helps the intestine heal. ^{[1] [7]}

Comparing options

Bread type	Flour source	Typical gluten content	Safe for celiac?	Notes
Regular wheat sourdough	Wheat (or rye/barley blends)	High (no testing to meet <20 ppm)	No	Fermentation does not reliably remove gluten to safe levels. [1]
“Sourdough‑style” gluten‑free bread	Gluten‑free grains (e.g., rice, sorghum) with sourdough culture	Must be <20 ppm if labeled gluten‑free	Yes	Check for certified gluten‑free labeling. [2] [3]
Experimental, extensively hydrolyzed wheat sourdough (research setting)	Wheat processed with specific bacteria/enzymes	Very low (≈8–10 ppm) in studies	Not generally recommended	Promising in small trials, but not widely available or validated for routine use. [4] [5]

Key takeaways

• Regular sourdough bread made with wheat, barley, or rye is not safe for celiac disease. ^[1]
• Only choose breads that are clearly labeled gluten‑free (<20 ppm). ^{[2] [3]}
• Emerging research on specialized sourdough processes is encouraging but not ready for everyday practice, so these products should not be assumed safe unless they are tested and labeled as gluten‑free. ^{[5] [4]}

If you’re unsure about a specific product, it’s best to contact the manufacturer about gluten testing and certification and to prioritize certified gluten‑free options to protect your intestinal health. ^{[2] [1]}