Is Sourdough Bread Wheat-Free?

Sourdough is loved for its flavour, texture, and traditional roots. But if you have coeliac disease, wheat allergies, or gluten intolerance, you might be wondering: is sourdough wheat-free?

The short answer? Traditional sourdough isn’t. But there are ways to enjoy sourdough safely—without wheat, without gluten, and without risking your health.

What Is Sourdough?

Sourdough is a naturally fermented bread made with wild yeast and bacteria. It’s been around for thousands of years and doesn’t rely on commercial yeast. That fermentation process gives it a tangy flavour and can make the bread easier to digest.

But unless it says otherwise, traditional sourdough is made with wheat flour—meaning it contains gluten and isn’t suitable for people avoiding wheat.

 

Why Wheat Matters

Wheat contains gluten, a protein that helps bread rise and hold its shape. In sourdough, fermentation can slightly break down gluten, which is why some people with mild sensitivities feel okay eating it.

But for anyone with coeliac disease or a diagnosed wheat allergy, even trace amounts are unsafe. So no, regular sourdough isn’t wheat-free—and “easier to digest” doesn’t mean “safe.”

What About Other Grains?

Some sourdoughs are made with spelt or rye, but those grains still contain gluten. Spelt is a type of wheat, and rye is not gluten-free either.

If you need wheat-free bread, you have to look for sourdoughs made with gluten-free grains—like:

• Rice

• Millet

• Quinoa

• Buckwheat

• Sorghum

These grains don’t contain wheat or gluten. But they behave differently when baked, so bakers need to adapt recipes carefully.

 

Can Sourdough Be Wheat-Free?

Yes. Wheat-free sourdough exists—but it must be made entirely from gluten-free grains, in a space that avoids cross-contamination. That means no shared equipment, no trace gluten, and complete allergen control.

At Cultured Bakehouse, we bake in a dedicated Free From facility. That means everything we make is safe from all 14 known allergens, including:

• Gluten Free

• Dairy Free

• Eggs Free

• Nuts Free

• Soy Free

• Celery Free

• Mustard Free

• Sesame Free

• Sulphites Free

• Lupin Free

• Molluscs Free

• Crustaceans Free

• Fish Free

Our sourdough? Fully wheat-free. Fully safe.

 

How to Identify Wheat-Free Sourdough

When shopping, always check labels. Look for:

• “Gluten-Free” or “Wheat-Free” clearly stated

• Certified gluten-free symbols

• No mention of wheat, rye, barley, or spelt

In bakeries, ask questions. Was the bread made in a dedicated wheat-free space? Were the ingredients certified? If they’re unsure, skip it.

 

Popular Wheat-Free Sourdough Options

 

If you’re baking at home or browsing allergy-safe options, these blends work well:

 

• Rice + Millet: Light, mild, easy to digest

• Quinoa + Buckwheat: High protein, earthy flavour

• Sorghum + Tapioca: Slightly sweet, fluffy texture

 

To get the best rise and chew, use binders like psyllium husk or xanthan gum. You’ll also need a gluten-free sourdough starter—made from one gluten-free flour only (like brown rice or sorghum).

 

Why Wheat-Free Sourdough Is Worth It

Choosing wheat-free sourdough isn’t just about avoiding gluten. It can also support gut health, reduce inflammation, and increase nutrient absorption thanks to fermentation.

Many gluten-free grains are rich in protein, fibre, and essential nutrients. When fermented, they become easier to digest and more nutritious.

If you’re used to bland, crumbly gluten-free bread, wheat-free sourdough is a game-changer.

 

Tips for Making Your Own

 

• Use a kitchen scale for accuracy

• Keep your starter 100% gluten-free

• Mix at least 2–3 flours for balanced taste and texture

• Use psyllium husk to help the dough hold together

• Be patient—gluten-free sourdough takes time but it’s worth it

 

Final Thoughts

So, is sourdough wheat-free? Traditional sourdough isn’t. But with the right ingredients, tools, and knowledge—it absolutely can be.

Whether you’re avoiding wheat for medical reasons or lifestyle choices, wheat-free sourdough lets you enjoy this beautiful bread tradition without compromise.

At Cultured Bakehouse, everything we bake is Free From the 14 known allergens. That includes our sourdough. Safe, inclusive, delicious—for everyone.