Is Sourdough Gluten Free? Why Sourdough Bread Could Solve Your Digestive Issues
Posted on December 16th, 2019
Do you feel bloated after eating bread? Do you go without gluten to avoidtummy troubles? You may have heard that sourdough is better for people who struggle with normal bread, but is sourdough gluten free? And is gluten really a problem for people without coeliac diease anyway?
What is Gluten?
Gluten is a family of proteins found in grains like wheat, spelt, barley, rye and certain other cereals. Gluten is what gives bread dough its stretchy consistency, and helps bread to rise. When eaten, gluten can trigger the release of zonulin, a protein that is naturally produced in the body. However, for some people, too much zonulin maylead to a condition called leaky gut. When this happens, bacteria and toxins leak into your bloodstream from your intestines, causing inflammation and disease in the body.
At themoment, scientists do not agree onhow much gluten we should be eating. The majority say gluten is safe for everyone except those with coeliac disease. On the other hand, some health experts say that everyone should try to avoid gluten. While the jury is still out, 15% of UK households now avoid glutenand this trend looks set to rise.
Is Sourdough Gluten Free?
Sourdough is not gluten free, butwe know that many people with IBS, gluten intolerance, or gluten sensitivity can tolerate sourdough bread. This is because the methods used to make sourdough break down some of the gluten in the flour so it is easier to digest. Think of sourdough as low-gluten rather than gluten-free.
But in actual fact, gluten may not be the culprit causing your problems with bread. So what else could it be?
Note: Sourdough is not suitable for people with coeliac disease, who should follow a strictly gluten-free diet. If you have coeliac disease but still want to enjoy the benefits of sourdough, always look for gluten-free options.
Beyond Gluten
Breadflour contains other substances that can cause digestive discomfort besides gluten. Fructans are a type of carbohydrate also found in wheat. Many people who think they are gluten intolerant are actually sensitive to fructans. When you eat them, fructans are fermented by the bacteria in your gut, causing unpleasant IBS symptoms. Many foods contain fructans other than wheat, such as garlic, onions, kidney beans, cashew nuts, plums and watermelon. Fructans are also excluded as part of the low-FODMAPs diet, a widely-acceptedtreatment for IBS.
The way sourdough is made breaks down the fructans as well as the gluten. So even though sourdough is not completely free from gluten or fructans, it is easier to digest. This is because it has lower levels of gluten and fructans.
The Sourdough Process
Sourdough is a traditional, slow method of making bread, a million miles away from a factory-produced sliced white loaf from the supermarket. It has two basic ingredients: flour and water. This is allowed to ferment with wild yeast and other microorganisms found naturally in the air. This creates a ‘starter’ which is ‘fed’ regularly over a few days (by adding more flour and water) until it is active enough to bake bread with it. To make a sourdough loaf, you combine your starter with more flour and water and leave it to ferment for a long period of time – anywhere from 12-24 hours. Compare this to your typical loaf of sliced bread which takes a mere 3 and a half hours to produce!
So what’s actually happening inside the sourdough as it ferments? Let’s take a closer look…
What Happens During the Ferment
The long fermentation process involved in making sourdough is precisely what makes it easier to digest. This is because thewild yeast and good bacteria in the starter actually start doing the work for you! They break down some of the carbohydrates and protein in the flour, releasing gas which makes the bread rise. Remember how fructans get fermented by bacteria in your gut, causing IBS symptoms? Well, the bacteria in the sourdough do the same thing – they ferment the fructans, so it doesn’t happen inside your intestines! They also break down the problematic gluten proteins.
The longer the ferment, the more time this process has to progress.Some people still get IBS symptoms after eating sourdough bread that has been fermented for 12 hours. But they can tolerate a 24-hour bread just fine! Unfortunately, with shop bought sourdough, there’s no way of knowing how long the ferment was. Making your own sourdough means you can control the length of the ferment to suit your own needs.
Grains
The grains you use to make your sourdough bread can also be a factor in how easy it is to digest. Here at Canterbury Baking School, we’ll teach you how to make sourdough with a variety of grains including spelt and kamut. Both of these are better options for people with IBS or who feel uncomfortable after eating bread.
Gluten in Sourdough
Is sourdough gluten free? No. Sourdough is a low-gluten bread. It also contains lower levels of fructans, another substance that can cause unpleasant digestive symptoms in some people. This can make sourdough a better option for people with IBS, gluten intolerance or gluten sensitivity.
Remember, if you suspect you have IBS, gluten intolerance or gluten sensitivity, please seek help from a qualified health professional.
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FAQs
Sourdough is not gluten free, but we know that many people with IBS, gluten intolerance, or gluten sensitivity can tolerate sourdough bread. This is because the methods used to make sourdough break down some of the gluten in the flour so it is easier to digest. Think of sourdough as low-gluten rather than gluten-free.
Is gluten-free sourdough bread better for you? ›
Because fermentation of sourdough reduces nutrient-blockers like phytic acid, the bio-availability of the gluten-free grains in Bread SRSLY is increased, making it a more nutrient-dense food choice.
Is sourdough bread good for digestive problems? ›
Sourdough bread may be easier to digest than white bread for some people. According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the “good” bacteria in your intestines. These bacteria are important for maintaining a stable, healthy digestive system.
Why is sourdough bread the easiest to digest? ›
The low pH of sourdough bread, combined with its long fermentation time, allows nutrients, like carbohydrates and proteins with a more complex structure, to get a “head start” on digestion by partially breaking down into smaller units.
What happens if you eat sourdough bread everyday? ›
Can you eat sourdough bread every day? It's good news for sourdough super-fans. 'Sourdough is rich in carbohydrates which should make up around 50% of our energy intake every day, so there's no problem with eating sourdough daily,' says Tilt, who adds; 'it's delicious and I often do!
Is gluten-free sourdough bread hard to digest? ›
The way sourdough is made breaks down the fructans as well as the gluten. So even though sourdough is not completely free from gluten or fructans, it is easier to digest. This is because it has lower levels of gluten and fructans.
What is the healthiest sourdough bread? ›
“The whole-grain sourdoughs have more fiber, protein and micronutrients, making them more filling and healthier for you overall,” says Natalie Rizzo, registered dietitian and nutrition editor at TODAY.com. When choosing a sourdough loaf, look for ones that have whole wheat, spelt or rye, Rizzo adds.
Who should not eat sourdough bread? ›
Sourdough breads can be made from any type of flour, but the most common is wheat flour, which does contain gluten. As a result, it's not suitable for people with celiac disease or gluten intolerance.
Can sourdough heal your gut? ›
Overall, there is a growing body of evidence that suggests that eating sourdough bread can have a number of beneficial effects on gut health. If you are looking for a way to improve your gut health, sourdough bread may be a good option to consider.
Is sourdough bread inflammatory? ›
The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.
Sourdough. Sourdough is easier on the stomach than other kinds of bread due to its prebiotics, making it easier to digest. Additionally, sourdough contains probiotics that are created during its fermentation process: Yes, there's a science to sourdough starter.
Why does sourdough not hurt my stomach? ›
Simply put, the phytase enzymes released by the yeasts as the dough acidifies effectively pre-digest the flour, which releases the micronutrients and in turn reduces bloating and digestive discomfort.
Can sourdough make you gassy? ›
Does eating homemade sourdough make you fart more? Like most things, if you eat too much sourdough bread it can make you very gassy. However, in comparison to yeast leavened breads and store bought white breads, sourdough bread should actually help you to fart less!
What is the healthiest flour for sourdough bread? ›
Compared to whole wheat flour, rye flour is said to be the most nutrient- and amylase-dense option for a sourdough starter. Overall, it has a lower gluten protein content than wheat flour, which means it produces slack, sticky, and dense doughs.
Is sourdough bread good for losing belly fat? ›
Sourdough Bread may aid Weight Loss
Incorporating sourdough bread into your weight loss journey can offer several advantages: Firstly, its low-calorie content allows you to enjoy a satisfying portion without derailing your progress. Secondly, the fermentation process in sourdough bread enhances its nutritional profile.
What are the pros and cons of sourdough bread? ›
Sourdough bread is a great alternative to conventional bread. It's richer in nutrients, less likely to spike your blood sugar, and generally easier to digest. Just remember that sourdough fermentation doesn't degrade gluten completely.
Is gluten-free bread a healthier option? ›
Is gluten-free bread any healthier? Generally speaking, gluten-free bread is not healthier than other bread and often contains fewer nutrients overall. However, for those who cannot consume gluten, there are some nutritious gluten-free breads on the market ( 3 ).
What are the cons of gluten-free bread? ›
Gluten-free bread manufacturers also often add sugar, fat and salt to their products to make them taste better, Dr. Lee said. And in part because gluten-free breads tend to contain more water, fat and refined starch than wheat-based breads, they spoil and become stale more quickly.
Is gluten-free bread good for your gut? ›
Hello, happy gut!
Since gluten-free bread is so high in fiber content, they are the friendliest foods for our digestive tracts.
Is sourdough bread anti-inflammatory? ›
The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.
