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Pop icon Taylor Swift recently shared her admiration for sourdough bread. During a conversation on her fiance, Travis Kelce’s podcast, she revealed, “Sourdough has taken over my life in a huge way…I’m really talking about bread 60% of the time.”
To find out what made the Lover singer like the bread so much, we consulted Professor Dr Samuel Ayofemi Olalekan Adeyeye, Department of Food Technology, Hindustan Institute of Technology and Science, Padur, Chennai, to understand its health benefits.
Dr Samuel explained that sourdough’s natural fermentation process makes it healthier for the heart compared to regular white or whole-wheat bread. “Sourdough bread supports heart health through its natural fermentation process, which lowers phytic acid, enhances mineral absorption, and reduces the glycemic index. This makes minerals like magnesium, iron, and zinc more bioavailable, supporting cardiovascular function.”
Fermentation, he added, also produces prebiotics, probiotics, and short-chain fatty acids that improve gut health, reduce inflammation, and help regulate blood sugar and cholesterol levels.
“By slowing carbohydrate digestion and enhancing insulin sensitivity, sourdough and other fermented foods can lower fasting glucose and HbA1c levels. Additionally, their bioactive compounds contribute to reduced LDL cholesterol and anti-inflammatory effects, promoting overall metabolic and heart health. Choosing whole-grain sourdough further boosts fibre intake, aiding digestion and maintaining healthy blood pressure.”
Sourdough’s fermentation, driven by lactic acid bacteria and yeasts, enhances heart and gut health through complex biochemical interactions, elaborated Dr Samuel. These microbes pre-digest carbohydrates and proteins, improve mineral absorption, and produce bioactive compounds such as short-chain fatty acids (SCFAs), antioxidants, and peptides that support gut integrity and reduce inflammation, he added.
“SCFAs nourish beneficial gut bacteria, strengthen the intestinal barrier, and lower inflammatory markers. A healthy gut microbiome, in turn, supports cardiovascular health by enhancing lipid metabolism, reducing LDL and triglycerides, regulating blood pressure, and lowering harmful metabolites, such as TMAO. Overall, the probiotic activity of sourdough promotes a balanced gut–heart connection, reducing inflammation, improving cholesterol balance, and enhancing vascular function,” the doctor explained.
Sourdough bread, according to Dr Samuel, can be a beneficial choice for individuals with heart conditions, such as high cholesterol or hypertension, when incorporated into a balanced diet and consumed in moderation. Its natural fermentation process offers unique heart-health benefits, including blood pressure regulation through peptides that may inhibit ACE activity and promote vessel relaxation.
“Whole-grain sourdough is particularly advantageous, as its soluble fibre helps lower LDL (“bad”) cholesterol, while its lower glycemic index supports steady blood sugar and insulin levels. The fermentation also enhances the absorption of minerals like magnesium and potassium, which are vital for maintaining a healthy heart rhythm and blood pressure, and increases the antioxidant content that protects cells from oxidative damage. Choosing authentic, whole-grain sourdough made through natural fermentation maximises these benefits. However, individuals should monitor their sodium intake, practice portion control, and seek professional dietary advice for personalised heart health management.”
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
