Bloating

What Is Bloating?

Bloating is a common digestive complaint that causes a feeling of fullness, pressure, or swelling in the abdomen. It can be uncomfortable or even painful, often accompanied by visible distension and excess gas. Bloating may occur after eating, especially following large meals or foods that ferment in the gut.

While occasional bloating is normal, frequent episodes may be linked to underlying issues such as irritable bowel syndrome (IBS), non-coeliac gluten sensitivity, or imbalances in the gut microbiome.

Sourdough and Bloating

Many people report that they tolerate sourdough bread better than conventional yeasted bread, particularly in relation to bloating. This may be due to several factors:

Fermentation reduces FODMAPs – Short-chain carbohydrates called FODMAPs can trigger bloating, especially in those with IBS. The slow fermentation process of sourdough breaks down many of these compounds.
Gluten is partially broken down – Wild yeasts and bacteria begin to digest gluten during fermentation, which may reduce bloating in people with non-coeliac sensitivities.
Prebiotic fibres are more accessible – Sourdough made with wholegrain flours contains prebiotic fibres that nourish beneficial gut bacteria, improving digestion over time.
Phytic acid is broken down – Fermentation reduces this anti-nutrient, which can otherwise irritate the gut and contribute to digestive discomfort.

Understanding and Managing Bloating

Bloating can be influenced by:

Eating habits (such as eating too quickly or in large volumes)
Food intolerances or sensitivities
Gut microbiome imbalances
Lack of dietary fibre
Stress and disrupted sleep

At The Sourdough School, we teach a Lifestyle Medicine approach. Our recipes and techniques focus on improving digestion and supporting the microbiome through slow fermentation, fibre diversity, and mindful eating practices.

Our Botanical Blend flours are specially developed to support gut health and reduce bloating by including a wide range of prebiotic plant fibres and polyphenols.approach. It is also essential to work with a healthcare professional to manage blood sugar effectively.

All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.