Sourdough bread has taken the world by storm. During the pandemic, many people grew their own starters to get around the shortage of commercial yeast, and from there the trend snowballed into a phenomenon. Today, there are tons of sourdough content creators showing off their crumbs on social media. Even Taylor Swift is in her sourdough era, talking about her bread everywhere from podcasts to late-night talk shows.

Sourdough’s recent spike in popularity has come with claims that it’s healthier for you than regular bread. But is it actually? To find out, we asked Lakelyn Lumpkin, a registered dietitian at Top Nutrition Coaching. 

Sourdough vs. Traditional Bread

Let’s start with the basics: Sourdough bread and traditional bread are made differently. Regular bread relies on commercial yeast to rise, and the process of kneading, proofing, and baking it usually takes just a few hours total. Sourdough, on the other hand, “uses a fermented starter made up of wild yeast and lactic acid bacteria,” Lumpkin says. That means it rises more slowly and takes longer to make — sometimes several days.

Fermentation is what gives sourdough its signature sour flavor, but according to Lumpkin, it does other things, too: “The fermentation process changes some of the carbohydrates and proteins in the flour to then affect how we digest the bread and how our bodies respond to it.” 

Sourdough’s Supposed Health Benefits

Indeed, most articles covering the potential health benefits of sourdough credit the fermentation process. We know that fermented foods are good for gut health, but does fermentation make sourdough easier to digest than regular bread? 

It turns out there may be something to that. “There is definitely some research suggesting that sourdough may be easier for certain people to tolerate,” Lumpkin says, “but I wouldn’t say that it’s automatically easier to digest for everyone.”

In sourdough, she explains, fermentation helps break down substances in wheat such as fructans, a type of oligosaccharide  that’s hard for our small intestines to absorb. (People with sensitive stomachs may know oligosaccharides as one of the FODMAPs, aka fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.) Fructans “can cause bloating, gas, or other digestive symptoms in some people,” Lumpkin says. “Fermentation also reduces [the plant compound] phytate, which can make minerals such as iron and zinc a little more available for absorption.”

By processing these substances, sourdough fermentation acts as a kind of predigestion. “So, for someone who notices that regular wheat bread doesn’t sit particularly well, a traditionally fermented sourdough may be worth trying,” Lumpkin says. “But everyone’s digestion is different, and things like the flour used, how long the dough fermented, and even how much bread someone eats can make a difference.”

The fermentation process also degrades some of the gluten in the bread, but Lumpkin cautions that “that does not mean a regular wheat sourdough is safe for someone with celiac disease. People with celiac should stick with products specifically labeled gluten-free and still be cautious about cross-contact with gluten-containing products.”  

Another claim is that because fermentation breaks down some of the sugars in sourdough, it has a lower glycemic index (GI) than regular bread — meaning your blood sugar won’t spike as high if you’re eating sourdough. 

According to Lumpkin, this supposed benefit is a bit more complicated. “There is research showing that some sourdough breads can produce a lower blood glucose and insulin response after a meal compared with certain conventional breads,” she says. “One possible reason is that the acids produced during fermentation can slow gastric emptying and the digestion of starch.”

But that doesn’t mean that a bread labeled “sourdough” always has a low GI. That’s because “the type of flour, fiber content, processing, fermentation time, and the overall recipe all matter,” Lumpkin says. “A refined white-flour sourdough and a whole-grain sourdough can have very different nutritional profiles.” 

The bottom line? According to Lumpkin, “Research reviews have found some promising effects of sourdough fermentation on blood glucose and insulin responses, but the results aren’t perfectly consistent, so I think it’s more accurate to say sourdough may have an advantage in some situations rather than saying it always has a lower GI.”

Homemade vs. Store-Bought Sourdough

Many people feel strongly that homemade is always better. And while there are some advantages to baking your own bread (not the least of which is how enjoyable it can be), the sourdough you make at home isn’t necessarily healthier than what you get at the supermarket. “The nice thing about making it yourself is that you have complete control over the ingredients and fermentation time, which can be fun if you’re someone who likes baking,” Lumpkin says. “But there are plenty of perfectly nutritious store-bought options, too.”

When picking up bread from the store, remember that the word “sourdough” doesn’t tell you the whole story. “Some commercial products use sourdough starter for flavor but also use commercial yeast and other ingredients,” Lumpkin says. “That doesn’t make them bad, but it does mean that two loaves labeled ‘sourdough’ can be pretty different.”

She recommends taking a close look at a bread’s ingredients list and nutrition label before you buy. You’ll want to pick a loaf that has a whole grain as the first ingredient and also contains plenty of fiber. Bread can be surprisingly high in sodium, so you’ll want to check that, too, to make sure you’re not adding too much to your diet. 

Another reason to check the ingredients? Even if a loaf is on the darker side, it may not be made with whole grain. “The ingredient list will tell you much more than the color will,” Lumpkin says.

How To Make Your Own Sourdough More Nutritious

According to Lumpkin, there are some easy tweaks that will boost the nutritional value of your homemade sourdough. One is to substitute white all-purpose or bread flour for a whole-grain flour. “That adds more fiber, vitamins, minerals, and other beneficial plant compounds compared with using only refined white flour,” she says. You can also add inclusions such as oats, flax, and pumpkin or sunflower seeds.

Keep in mind, though, that it’s not just what you put in the bread that matters. “Don’t forget about what you’re putting on the bread!” Lumpkin says. “A piece of sourdough topped with avocado and eggs, hummus and vegetables, or nut or seed butter and fruit is going to be a much more balanced and satisfying meal than bread eaten by itself.”

Is Sourdough Healthier Than Regular Bread?

As with the debate over homemade versus store-bought sourdough, there isn’t a clear answer as to whether sourdough bread is healthier than regular bread. And it’s certainly not a health food. 

“I wouldn’t necessarily put sourdough in the ‘health food’ category,” Lumpkin says. “I think it’s better to think of it as a type of bread that has some potentially unique benefits because of the fermentation process.”

What matters more than the “sourdough” label, according to Lumpkin, is what’s in the bread. “A whole-grain sourdough can absolutely be a nutritious choice, but so can a high-fiber whole-grain bread made with conventional yeast. If I had to choose between a refined white sourdough and a high-fiber whole-grain bread, I wouldn’t automatically pick the sourdough just because it has that trendy label. I’d look at the whole nutritional picture.” 

Ultimately, she says, “sourdough isn’t some sort of special, magic bread! … [T]he word ‘sourdough’ alone doesn’t tell you whether a bread is nutritious. The flour, fiber content, ingredients, fermentation process, and portion all matter.” 

But if you simply like sourdough and want to eat it, “absolutely enjoy it,” Lumpkin says. “You don’t need to eat sourdough to have a healthy diet, but there’s certainly no reason to avoid it either.”

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Is a bidet at home just what the doctor ordered? It could be. Water cleans better than paper, especially when it comes to wiping after you go to the bathroom — dry toilet tissue just can’t sanitize your undercarriage the way a warm stream of water can. So, if you’re thinking about getting a bidet, here’s what to consider.

What Is a Bidet?

You use a bidet to clean yourself after you urinate or have a bowel movement. It’s connected to your plumbing and uses plain water, so you don’t have to use toilet paper. Some bidets are seats that attach to your existing toilet, and others are stand-alone systems.

Bidets are common in Asia and Europe and getting more popular in the United States.

Benefits of a Bidet

Using a bidet regularly comes with a lot of benefits, including wasting less toilet paper.

“Bidets are significantly more hygienic and effective [than toilet paper] because they use gentle fluid dynamics to thoroughly cleanse the area rather than smearing fecal material across the skin,” says Yale-trained gastroenterologist Dr. Savita Srivastava. You’re also less likely to contaminate your hands when you wipe.

Constant wiping can inflame your skin and strip its protective layers, which can create micro-tears or aggravate hemorrhoids. “A bidet eliminates the mechanical friction that causes skin breakdown and hemorrhoidal flare-ups,” Srivastava explains. Its gentle stream of water can reduce trauma to the skin and calm inflammation, especially if you have frequent bowel movements, she adds.

A bidet can also help if you have mobility issues. You can clean yourself without reaching, twisting, or bending, and you can use it without assistance.

Do Bidets Spread Germs?

Srivastava says one the biggest misconceptions about bidets is that they’re unsanitary. “Modern bidets pull fresh water directly from your home’s clean supply line — not the toilet bowl — and offer far superior hygiene,” she notes. 

Proper cleaning of the bidet is still important, of course. Srivastava says you should follow the manufacturer’s instructions for routine bidet cleanings, unless someone in your home is sick with a GI infection. Then, she says, wipe down the bidet wand, seat, and controls using a chlorine bleach or hydrogen peroxide-based disinfectant after each use, even if the bidet has a “self-cleaning” cycle. And close the toilet lid before you flush to prevent airborne pathogens from spreading.

Tips for Safe Use

Srivastava says a home bidet can be a game changer, especially if you have chronic or acute diarrhea, hemorrhoids, anal fissures, or limited mobility. But she reiterates you need to use the bidet properly to ensure your safety. Here are her tips:

Adjust the pressure: Keep it set at low to moderate; too much pressure can irritate and splash back on your skin.

Get the right angle: Aim to flow front to the back to keep bacteria away from your urethra.

Control the temperature: Keep it warm so it won’t scald your skin.

Pat, don’t rub: After use, gently pat the area dry with a soft towel or use the built-in air dryer.

And of course, don’t forget to clean your bidet regularly.

What To Look for in a Bidet

“An electronic bidet toilet seat attachment is usually the best and most practical choice for most homes,” Srivastava says, “as stand-alone bidets require dedicated plumbing and excess floor space.” Just look for features like adjustable water pressure, temperature settings, adjustable nozzle angles, and an integrated air dryer. Below are a few bidets to consider.

Bio Bidet Bliss BB500

$207

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Toto Tankless Instant Warm Water Bidet

$682

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Tushy TUSHY Aura Luxury Electric Bidet Seat

$599

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