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?
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 calledleaky 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 sensitivitycan 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…
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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deg som innehåller levande jäst och mjölksyrabakterier. Surdeg är en deg som med levande vildjäst- och mjölksyrabakterier-kultur, och som används som jäsämne i nyberedd deg vid bakning av bröd. Mer subjektiva påståenden är att den ger bröd med bredare smak och bättre struktur.
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.
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.
Wheat sourdough bread may contain less gluten than regular yeast bread, but it's not gluten-free. If you're on a gluten-free diet for celiac disease, regular sourdough bread isn't safe. Instead, buy sourdough bread made with gluten-free grains or invest a few days and activate your own gluten-free sourdough starter.
But, a word of caution: sourdough is mostly made with white flour rather than wholegrain. Wholegrain bread is higher in fibre, an important part of a healthy diet. While it's fine to have white bread for a change, a better everyday option is wholemeal bread. Also, look out for the salt content of breads.
Gluten- and grain-free diets can be a beneficial way to help support chronic disease flares and work toward achieving remission. And when they are fermented like sourdough breads, it's even better because they are more digestible and less likely to trigger the immune system!
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.
"Let's talk about my favorite bread for digestion and gut health: Sourdough bread. Sourdough is incredible because these microbes are transforming the flour," Dr. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter.
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.
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.
Sourdough bread is made through a slow fermentation process, which may cause this type of bread to raise blood sugar more slowly than other breads. As a result, sourdough bread could be a great choice for those with diabetes. Whole grain sourdough bread is the best sourdough bread for diabetics.
People with celiac disease or non-celiac gluten sensitivity should avoid sourdough bread containing wheat, barley, or rye. Sourdough bread contains lower amounts of gluten, lower levels of antinutrients, and more prebiotics — all of which may help improve your digestion.
Research studies show that there are numerous benefits to eating sourdough bread. Given the fermentation process used, sourdough is rich in vitamins and minerals. The lactic acid bacteria in sourdough increases antioxidant levels which can help protect your cells from heart disease, cancer, and other diseases.
Sourdough bread is often better tolerated with IBS. The fermenting process that makes it rise helps break down some gluten and FODMAPS. If you are prone to constipation, ingredients like oats or ground flax may help. Bread choices for IBS may be complicated, but there are better options now than ever before.
Antioxidant properties: Sourdough bread is a rich source of antioxidants, which can help protect cells from damage. Some studies have shown that antioxidants like the peptides found in sourdough may lower the risk of certain types of cancer, signs of aging, and chronic diseases like rheumatoid arthritis.
White or brown pan loaf, baguettes, pitta bread, ciabatta, chapattis, white or granary bread rolls are all suitable. Your dietitian will decide if you can eat wholemeal bread based on your blood levels. Sourdough bread is not a suitable bread as it is high in phosphate.
Sourdough bread is often better tolerated with IBS. The fermenting process that makes it rise helps break down some gluten and FODMAPS. If you are prone to constipation, ingredients like oats or ground flax may help. Bread choices for IBS may be complicated, but there are better options now than ever before.
If you eat sourdough in moderation, it should actually not cause you to fart more. In fact, you could see a reduction in gas and bloating because of the lower fructan levels in the sourdough. Sourdough is also rich in prebiotics and probiotics which can also help your digestive system.
Beyond Celiac does not recommend that those with celiac disease eat sourdough bread unless it is clearly labeled gluten-free or has been made safely at-home with gluten-free starters/ingredients.
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