What It Means If Eating Sourdough Bread Gives You Acid Reflux

Anyone can get the occasional bout of acid reflux. And acid reflux can cause uncomfortable symptoms such as a hot, burning sensation in the throat or pain in the chest. However, according to the National Institute of Diabetes and Digestive and Kidney Diseases, up to 20% of people have a condition called gastroenterological reflux disease (GERD). For them, acid reflux occurs chronically, and often after they eat specific foods like desserts and fried favorites.

But the foods that can produce acid reflux aren't always spicy or rich. In fact, many GERD-producing foods are quite mild, flavor-wise, including sourdough bread. Why would sourdough bread cause your stomach acid to rise back into your esophagus? The answer may lie in the type of flour used to create the loaf. Products made from white, refined flour are thought to trigger GERD in some people. These include some kinds of bread. And the reason they can potentially exacerbate GERD responses is their lack of fiber.

For example, a 2018 study in the World Journal of Gastroenterology explored the relationship of fiber-filled foods and GERD. The study found that when people with GERD ate fiber-enhanced bread, they experienced fewer GERD episodes than individuals who ate bread made from white flour. In the case of the former group, eating a bread composed of 7% fiber cut their chance of having GERD reactions in half.

Consequently, if you have GERD and consume a low-fiber sourdough bread, you may risk some unpleasant side effects. On the other hand, if you opt for sourdough bread created with high-fiber flour like whole wheat, you may bypass a GERD flareup.

Perhaps the easiest way to tell if your sourdough bread has enough fiber is to look at the nutrition label. A high-fiber bread will usually have around 2 grams of fiber in each slice. Just be aware that a dark-colored or rustic-looking sourdough bread isn't necessarily made from whole wheat. Low-fiber sourdough bread can take on a tan or brown hue if it contains molasses, dyes, or additives.

Of course, you may discover that switching to a fiber-packed sourdough bread does little to minimize your GERD attacks. This may mean that the problem is something other than fiber — like gluten.

Research suggests that going gluten-free may reduce GERD symptoms, per a 2011 editorial in Clinical Gastroenterology and Hepatology. Having GERD after eating sourdough bread doesn't absolutely mean that you need to watch your gluten, though. On the contrary, it's just another possible reason for your unexpected physical reaction. That said, you may want to get tested for celiac disease if you experience GERD every time you eat wheat-rich sourdough bread and other foods with wheat in them.

What if you aren't sensitive or allergic to gluten but still have GERD every time you eat fiber-packed sourdough bread? You may be overeating, which is a behavior that's been associated with GERD. By eating mindfully (at a slow, consistent pace to avoid eating until you feel full), you might be able to finally enjoy sourdough bread again.