Traditional vs Gluten-Free Sourdough: What You Need to Know
Discover the key similarities and distinct differences between traditional and gluten-free sourdough.
Learn about ingredients, fermentation, baking tips, and deciding which is the best option for you!
Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to purchase through my links, at no cost to you.
The Basics: What is Sourdough?
Sourdough is one of the most natural and traditional ways to bake bread. Unlike store-bought yeast bread, sourdough relies on wild yeast and beneficial bacteria naturally occurring in flour and the environment to ferment the dough, giving sourdough its signature flavor.
Both traditional and gluten-free sourdough share this fundamental process. They start with a sourdough starter—a living mixture of flour and water that’s “fed” to maintain the wild yeast and bacteria. This starter is what makes sourdough so unique and sets it apart from bread made with commercial yeast.
With rising concerns about gluten sensitivities, the world of sourdough has expanded to include gluten-free options, offering a new way for those with dietary restrictions or preferences to join the fun.
The magic of sourdough lies in its ability to transform simple ingredients. Whether you're working with traditional wheat-based flour or gluten-free alternatives, the science behind sourdough remains the same: fermentation, patience, and love.
Ingredients: The Gluten-Free Difference
The most obvious difference between traditional and gluten-free sourdough is the flour. Traditional sourdough uses wheat-based flours like all-purpose or whole wheat flour, which contain gluten. Gluten is the protein that gives traditional sourdough its elasticity, helping the dough rise and creating the chewy texture of the final loaf.
In contrast, gluten-free sourdough uses alternative whole-grain flour such as rice, millet, sorghum, or buckwheat (and yes, buckwheat is gluten-free despite having “wheat” in its name). Since these flours lack gluten, they require additional ingredients like psyllium husk, xanthan gum, or chia seeds to mimic gluten's binding and structural properties. These additives help the dough hold together during fermentation and baking, creating a loaf that doesn’t crumble apart.
Another key difference is how the flours impact both flavor and texture.
Wheat-based flours often have a nutty, earthy taste and produce a chewy, elastic crumb due to the gluten structure. In contrast, gluten-free flours bring unique flavors, like the mild sweetness of rice flour or the slightly nutty profile of oat flour, but they create a denser, more delicate crumb. The lack of gluten means gluten-free breads often have a different mouthfeel, ranging from soft to gummy to slightly grainy or crumbly, depending on the recipe. Various combinations of gluten-free flours influence the taste and texture of your bread, offering endless opportunities for experimentation.
Fermentation: The Heart of Sourdough
Fermentation is what makes sourdough so special. Through this natural process, wild yeast and beneficial bacteria in the starter break down sugars in the flour, producing carbon dioxide (which helps the dough rise) and organic acids (which create its tangy flavor).
This process also has health benefits. Fermentation makes sourdough bread more gut-friendly by partially breaking down gluten and other compounds that can be hard to digest. Additionally, the organic acids slow the release of sugars into the bloodstream, resulting in a lower glycemic index compared to non-fermented breads. The wild yeast and lactic acid bacteria in the starter promote a healthy gut microbiome by introducing natural probiotics and prebiotics.
Fermentation Adjustments for Gluten-Free Sourdough
While the fermentation process is similar for traditional and gluten-free sourdough, gluten-free dough requires a few tweaks. Gluten-free flours absorb water differently, so they often need higher hydration, resulting in a wetter, stickier consistency.
Fermentation times can vary since gluten-free flours often contain fewer natural sugars, which means the yeast has less to feed on, and the dough can ferment more quickly. Additionally, because gluten-free dough lacks elasticity, it requires gentler handling during shaping and proofing to avoid collapse.
Can Celiacs Eat Traditional Sourdough?
Recent research has explored whether traditional sourdough bread can be safe for individuals with celiac disease. A study published in the Applied and Environmental Microbiology journal examined how celiac patients tolerated sourdough bread fermented with specific Lactobacilli cultures capable of breaking down gluten peptides. The findings suggested that this specially prepared sourdough bread did not cause adverse effects in celiac patients.
While these results are promising, it's important to note that more research is needed, and individuals with celiac disease should consult with their healthcare provider before introducing traditional sourdough into their diet.
Maintenance: Feeding and Care of the Starter
Traditional starters, fed with wheat-based flours, benefit from gluten’s elasticity. This gives them a stretchy, bubbly consistency that holds air pockets well during fermentation. They typically require feeding every 12–24 hours, depending on the temperature and activity level.
Gluten-free starters, on the other hand, are a bit more delicate. They have a thinner, less elastic consistency without gluten to bind the mixture. They may require more frequent feedings or higher feeding ratios (such as 1:5:5) to remain active and bubbly. I feed my gluten-free starter a blend of brown rice, millet, and buckwheat flour, which I have found to create a very strong and reliable starter.
It's also important to avoid feeding gluten-free starters with cup-for-cup gluten-free flour blends. These blends often include added starches and gums, which can interfere with fermentation and compromise the health of your starter.
Troubleshooting Tips for Gluten-Free Starters
Thin or Watery Starter? Increase the feeding ratio or add slightly more flour to balance the hydration.
Starter Smells Off? A tangy or slightly fruity smell is normal, but strong odors like nail polish indicate it needs a feeding or temperature adjustment.
Not Bubbling? Ensure you're feeding it regularly, and use non-chlorinated water to avoid disrupting the yeast. I have also found that gluten-free starters take longer to wake up if they’ve been refrigerated [and neglected] for longer than a week or two.
Caring for a sourdough starter takes practice, but with consistency and attention, both traditional and gluten-free starters will reward you with lively, reliable fermentation. For an in-depth guide to caring for your sourdough starter, check out my blog post: You’re Suddenly the Proud Owner of a Sourdough Starter… Now What?.
If you're ready to skip the guesswork, my dehydrated gluten-free sourdough starters are also available for purchase—perfectly balanced and easy to maintain for bakers of all levels.
Which One is Right for You?
Choosing between traditional and gluten-free sourdough depends on your dietary needs, preferences, and baking goals. If you’re not sensitive to gluten, traditional sourdough might be your go-to for its chewy texture, open crumb, and classic baking experience. The presence of gluten makes traditional sourdough easier to shape and proof, delivering consistent results for bakers of all levels.
On the other hand, if you have gluten sensitivities, celiac disease, or simply prefer to bake gluten-free, gluten-free sourdough is the perfect solution. While it requires a little extra care, it offers a unique flavor and a tender crumb that’s just as satisfying. Baking gluten-free sourdough can also be a more inclusive choice, ensuring everyone at your table can enjoy a slice of homemade bread.
