Sourdough Benefits

Gluten often has a bad reputation. However, bread has been around for over 10,000 years and was and continues to be essential to many cultures around the world. Sourdough is not a flavor of bread, but rather a fermentation process with wild microbes which include both yeast and bacteria. These microbes are in a symbiotic relationship and are what ultimately break down flour and turn it into bread. The yeast break down proteins and produce carbon dioxide which causes bread to rise. The bacteria provide food for the yeast and produce acid which lowers the pH to a level which is ideal for the yeast. The acid is also what gives sourdough its “sour” flavor.

Gluten is made of two proteins called gliadin and glutenin. For people with celiac disease, gluten can not be consumed as it can damage the gut of the individual. Flour also contains certain carbohydrates that can cause irritation to the gut. Studies have shown that the lower pH of the dough and longer fermentation time break down those proteins and carbohydrates so that they are broken down much further by the time they get to your gut making sourdough more digestable, thus producing less irritation in certain individuals.

Commercially processed bread and flour products use only yeast (commonly called baker’s yeast). It is one single species and there are no bacteria present. This means the gluten and carbohydrates are in a more raw form and can irritate some people by causing gas, bloating and other side effects.

In addition to the increased digestibility, a naturally fermented bread (sourdough) has no additives or preservatives and is more nutrient-rich. The wild starter is able to unlock the minerals contained in a molecule called the phytate complex which baker’s yeast cannot, which is what makes sourdough more nutritious. Some studies have indicated sourdough bread may have a lower glycemic index. This is thought to be due to the acids produced during fermentation slowing down the enzymes that break down starches thus preventing a blood sugar spike.

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