This Is The Best Type Of Bread To Eat For Good Gut Health
According to Healthline, making sourdough is one of the oldest forms of baking bread. Per the outlet, instead of relying on traditional yeast to help it rise, sourdough utilizes the natural ingredients already in the mix, like “wild yeast” and various strains of bacteria. This lactic acid bacteria works in a similar way to the bacteria that’s also present in other fermented foods like yogurt and kimchi. If you’ve seen the “sourdough starter” stories on social media, this is what it contains.
Keeping your gut flora healthy serves as an integral piece of various biological processes. With sourdough’s high level of gut-healthy bacteria and low level of gluten, it offers people an alternative to many conventional options. “Sourdough is a better form of white bread,” Dr. Will Bulsiewicz told Bustle. “The fermentation process reduces the gluten content and enhances the bioavailability of nutrients in the flour.”
Basically, the bacteria from the starter aids in various processes that enhance nutrients in the bread.;
Does Sourdough Bread Cause Bloating
However, in many cases, its more to do with the speedy production process of the bread which leaves a lot of work for our digestion, due to the high FODMAP content. FODMAPs are certain types of carbohydrate which are hard for the body to break down and which can cause bloating, wind and other IBS symptoms.
Sourdough Bread Has A Lower Glycemic Index Then Conventional Bread
Did you know that an average slice of whole grain sourdough bread can have a Glycemic Index of less than 49? Just to put this into perspective, anything lower than 50 is considered LOW GI, and white commercial bread has a GI of around 72 .
Real sourdough bread is fermented for a very long time During this time, the sugars and starches in the flour/dough break down considerably, and are consumed by the natural yeasts and bacteria found in the sourdough mixture. Because the fermentation time is so long, the sugars and starches have enough time to break down and be consumed. This is what makes it possible for sourdough bread to have a lower Glycemic Index.
Commercial bread only ferments for 1 to 2 hours and so the sugars and starches within that bread dont have enough time to break down, which is why conventional bread has a reputation for being high on the GI scale.
If youre concerned about keeping your sugar levels steady, sourdough bread may be an excellent alternative to conventional bread. The lower Glycemic Index means you sourdough will keep you fuller for longer, and help maintain steady blood sugar levels.
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Can You Use Plain Flour Instead Of Bread Flour
You can absolutely use all-purpose flour instead of bread flour in recipes. You can follow the tutorial below to create bread flour substitute, or you can simply use all-purpose flour in its place. Bread flour is going to give you the best results, but I promise you’ll still get tasty bread with all-purpose flour.
Is Sourdough Bread Actually Good For Me Or Is It Just Better Than Other Breads
I guess this is the real question! Its all well and good talking about how good sourdough bread is for you, but thats when we compare it to its conventional counterpart. But in general, is it okay to be consuming sourdough bread on a regular basis without restriction?
Of course not. No food should be eaten excessively no matter how healthy it is. But switching to sourdough means you bring along with it all of the benefits mentioned above. Many people find that they feel fuller with smaller portions of sourdough bread when compared to conventional bread, and it also keeps them going for much longer.
This is advantageous for anyone looking to keep their bread cravings under control, or are trying to lose weight. The many digestive, nutritional and Insulin friendly benefits that sourdough brings with it means that sourdough bread can be enjoyed as part of a varied and balanced diet, and is a far healthier natural choice of bread than any other.
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The Health Benefits Of Sourdough Bread That You Need
Bread has had it rough lately. So many people avoid bread entirely, partly because of the carbs. But, for many people, bread can still be a powerful component of a healthy diet.
More than that, bread is extremely versatile and practical. Which makes it perfect if you’re short on time or want simple food.;
Regardless of your views on bread there are some options that are simply healthier than others.
That’s why we’re looking at at the health benefits of sourdough bread. In fact, sourdough is surprisingly good for you.
It also tastes great, tends to be easier to digest and is often preferred over more conventional bread options. Additionally, many people can digest sourdough bread but not conventional alternatives.
So, why is this? And, what is it that makes sourdough bread so powerful?
The Sourdough Bacteria And Yeast Lower The Glycemic Index Of The Bread
Because the bacteria and yeasts consume the sugars, sourdough bread has a much lower glycemic index than other commercially yeasted breads, and so our sugar levels remain much more steady after consuming it. (You might like my article Is Sourdough Bread Low Carb? Calories, Carbs, Fats and More
Eating foods of a lower GI increases gut hormone production, which helps us feel full for longer.
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The Sourdough Bacteria And Yeast Produce Lactid Acid
One of the by-products of the bacteria and yeast feeding, is a production of lactic acid.
Lactic acid is what gives sourdough bread its wonderful sour flavor, but it is also the substance that protects the bread from developing mold and other bad bacteria from getting into the bread.
This is one of the reasons why homemade sourdough breads will last that little bit longer than other homemade breads, as it naturally has mold resistant properties in it.
Although all these gut friendly benefits come from eating sourdough bread, its important to note, that probiotics dont actually survive the high heat in the baking process of the bread.
How To Freeze Sourdough Bread
The best storage option for sourdough bread is freezing. Freezing your sourdough bread will help preserve and extend its shelf life. You should take appropriate procedures while storing your bread to help preserve its quality and improve its sweetness.
There are two ways you can go about freezing sourdough bread. You can freeze the whole bread or slice it into smaller portions before freezing.
To freeze sourdough bread, you need plastic wraps, aluminum foil paper, a knife, a freezer-safe Ziploc bag, sandwich-sized Ziploc bags, and a marker.
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It Can Lead To Better Digestion
Even though sourdough bread is not gluten free, one study found that regular sourdough consumption might help improve the digestion of gluten. The fermentation process for sourdough alters the enzymes in the wheat and might potentially help counteract adverse reactions to gluten. It’s too soon to recommend sourdough bread to people with celiac disease but people who feel sensitive to gluten may want to talk to their doctor or a dietitian to see if they might be able to enjoy sourdough bread. Other studies have found that the lactic-acid bacteria in sourdough might even help moderate allergic responses, inflammation and auto-immune diseases.;
Keeping Your Starter Alive
Because Lactobacillus bacteria die when bread is cooked, it is important to save some of your starter culture when making sourdough bread to enable you to make your next loaf. After removing the necessary amount for your current batch of bread, feed your culture with more flour and water to allow it to reproduce and ready itself for your next loaf of bread. Store your culture in an area with temperatures around 50 F for the best tasting sourdough.
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What Makes Sourdough Different
Unlike your typical store-bought loaf, sourdough is made from fermented yeast. The sour comes from a sourdough starter, a mixture of flour and water which develops into a culture of naturally wild yeast and bacteria. This fermentation process results in lower amounts of gluten and can release more fibre which encourages the growth of good bacteria.
So given its health benefits, should you be cutting up a slice every day? Not necessarily, say experts. Sourdough is a better form of white bread, Dr Will Bulsiewicz told Bustle. But while it has positive qualities when it comes to gut health, the refined grains can have a negative affect.
For people who eat a lot of sourdough, the refined flour content could damage your gut as they are absorbed into the small intestine rather than digested slowly. The result is a dramatic loss of gut microbial diversity and the rise of inflammatory bacteria that love simple carbohydrates, says Bulziewicz.
This isnt to say sourdough is off the table. One simple way of increasing the dietary value of sourdough is to bake with a variety of grains, says Vanessa Kimbell from The Sourdough School. Adding other grains to your loaves, maybe some rye or spelt, feeds different microbes and can help to maintain microbial diversity.
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Sourdough Bread Nutrition Facts
Sourdough bread is still high in carbs. It is bread, after all. If you are strict keto, then sourdough may not be for you.
A quick comparison of the macronutrients shows that sourdough has more protein and less sugar than regular ol white bread. But nutrition facts dont give us much insight into why sourdough bread is good for you.
- Calories: 170 calories
- Selenium: 22% of the RDI
- Folate: 20% of the RDI
- Thiamin: 16% of the RDI
- Sodium: 16% of the RDI
- Manganese: 14% of the RDI
- Niacin: 14% of the RDI
- Iron: 12% of the RDI
How To Make Sourdough Bread Even Better
For some years now, my family has been baking and eating REAL sourdough bread made with ancient grains.
Ancient grains like spelt and einkorn have less and gentler gluten as well as less and gentler starch.
Combine those benefits with using sourdough to prepare them and you have even better bread.
If you’re interested in ancient grains and sourdough, be sure to try my free recipe for No-Knead Artisan Sourdough Einkorn Bread. This recipe comes with instructions for starting your own sourdough starter, so you’ll get everything you need!
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Lactobacillus Benefits In Sourdough
Live Lactobacillus and other probiotic bacteria may have health benefits. Of course, the cooking process kills these bacteria. By this time though, the bacteria have already created lactic acid, which allows the vitamins and minerals present in the flour to be more easily digestible. The fermentation process helps to neutralize the phytates found in flour that inhibit absorption in yeast-leavened breads and also makes the overall glycemic index of sourdough breads lower, lessening your body’s spike in insulin production after eating it.
Fermented Foods Are Beneficial For Gut Health Right
Sourdough bread is simply any baked good made with a sourdough starter, which is combination of flour and water the yeast-like organisms growing in it;.; It is is fermented, like beer, and that fermentation is what makes the bread rise.;;
So this concept of fermentation is often touted as a benefit of sourdough bread.; But why? Well, fermented foods produce probiotics. The best known example of this is yogurt.; Fermented milk has probiotics, or good bacteria, that help your gut health. This is true.;;
But sourdough bread is baked, my friends.; It goes in the oven. The probiotics are gone.;;
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Full Of Absorbable Vitamins And Nutrients
Since sourdough is often made using the same flour as other breads, you may wonder why it is nutritionally superior.
The issue is that most conventional breads also contain phytochemicals aka phytate. Phytates decrease our nutrient absorption. These anti-nutrients bind to vitamins and minerals as they enter your body.;
This greatly reduces the bioavailability of nutrients, decreasing their uptake in your body and rendering them useless .;
Sourdough bread has little to no phytates. Why? Because the fermentation process lowers the pH level of sourdough, which removes them .;
Lower phytates in bread improves the nutrient absorption. This is the main reason why sourdough is healthier than conventional whole grain bread.;
Research also shows that the lactic acid bacteria in sourdough help to create and release antioxidants during fermentation .;
Antioxidants are thought to have many health benefits with little to no downside.;
The fermentation process also produces more iron, selenium and folate.;
As a result, sourdough is packed with iron which is incredibly important for red blood cell production and energy metabolism. Its also full of selenium which helps to boost your immune system, tissue and cells in your body. Lastly, the folate in sourdough helps make red and white blood cells and convert carbohydrates to energy.;
Whats The Deal With My Sourdough Bread Being So Hard
Dough that is either too wet or too dry may result in thick bread. When using whole-grain flours, one common error is to just add the flour and continue with the recipe. However, since whole grain flours take a long time to absorb moisture, its best to start with a little amount of flour and wait 15 minutes or more before adding more.
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Sourdough Bread Is Easier To Digest
As mentioned earlier, sourdough bread uses wild bacteria and yeasts naturally found in the flour and its surrounding environment to ferment the dough. Although these friendly bacteria dont make it through the baking process , they do offer their magic during the fermentation stage bypre-digesting the flour.
This means that by the time the bread reaches our bodies, we have to do a lot less to break down the wheat and access the nutrients. Many people who eat sourdough bread find that it is much easier on the digestive system than other breads.
For more information about how sourdough bread affects the digestive system read Does Sourdough Contain Probiotics and Is It Good for The Gut?
One Wonders How Do These Untruths Get Started
Many times its decent research that has been misconstrued by a non-doctor who is writing an article for a magazine. The science or health writer doesnt fully comprehend the science and takes what they do understand and runs with it. Compound the lack of full understanding with the desire to entice readers, and you have untruths spreading like wildfire.
Take the 2011 research published in;Clinical Gastroenterology and Hepatology. The authors were simply trying to create a bread that wouldnt bother those suffering from celiac disease, despite it containing wheat flour certainly a goal-worthy endeavor.
Lets see where the confusion arose by starting with what the researchers;actually;did.
First note this was a very small study 13 individuals started; only 11 completed the full 60 days. The researchers took celiacs whose disease was fully under control and put them in 1 of 3 groups and fed them bread for 60 days 7 ounces per day, equivalent to about 4 to 7 slices per day.
Group 1;was fed regular bread with over 80,000 ppm of gluten Now you see what kind of hit you get from gluten.;Not surprisingly, 2 out of 6 celiacs in this group were forced to drop out because they became so ill. And everyone in this group was discovered to suffer adverse effects based on follow-up blood and biopsy results. Again, no surprise, they were eating bread.
How do you think this group did?
Standard sourdough bread is NOT gluten-free and wont be, based on how its typically made.
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How To Defrost Frozen Sourdough Bread
Thawing frozen food keeps it prepared and fresh for usage. The procedure for defrosting frozen sourdough bread is very simple.
Allow your frozen bread to heat up in an oven. Remove the plastic wraps from your sourdough bread and place them in an oven-safe dish. Allow it to thaw at a low temperature of about 200°F. The duration of defrosting in an oven depends on how large the loaf is.
You can allow your frozen sourdough bread to thaw overnight in the refrigerator. Do not remove the plastic wrap from sourdough bread to prevent moisture from the refrigerator from getting into it.
Toasting can also be used to defrost sourdough bread. Place the frozen sourdough bread straight into the toast oven. It will stay thawed and freshly baked when you toast it.
What Kind Of Sourdough Bread Freezes Best
Before you go ahead to freeze your sourdough bread, you should take into consideration how its characteristics, ingredients, microorganisms for the fermentation process, and duration in cold storage will affect how well it does under freezing temperatures.;
All types of sourdough bread will freeze well whether it was homemade, bought from the retail store, or an artisanal bakery. Yeast and lactobacillus present in sourdough bread are feral and will remain active even during freezing. This will make your sourdough bread retain its flavor without the bread getting spoilt or moldy.
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