- Gluten Intolerance and Sourdough Bread
- Is Sourdough Bread Gluten Free?
- Could sourdough bread be the answer to the gluten sensitivity epidemic?
Why Sourdough Bread Is Better Than Most Breadsdoes your full
Humans have eaten sourdough since the ancient Egyptians were grinding grains and leavening bread thousands of years ago. The fermentation process that gives the bread its distinctive sour taste also makes it more gut-friendly. I have endometriosis, an inflammatory condition that not only affects my reproductive organs but also takes a toll on my digestive tract. So when I eat certain foods—like quickly leavened bread—my stomach suffers. I switched to sourdough when a gastroenterologist suggested I try to ease my constant abdominal cramping and bloating with the low-FODMAP diet. Researchers at Monash University in Australia designed the six-to-eight week elimination plan to ease symptoms for those with irritable bowel syndrome , but research shows it might help those with endometriosis as well.
The bread he is referring to is a sourdough made the old fashioned way, with hours of fermentation and naturally occurring yeast found in the air by a baker named Richard Bourdon in rural Massachusetts. Bourdon and Pollan go on to explain the importance of proper fermentation of grains to aid in digestion. Pollan says a long fermentation process allows bacteria to fully break down the carbohydrates and gluten in bread, making it easier to digest and releasing the nutrients within it, allowing our bodies to more easily absorb them.
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Sourdough bread made from one of the three gluten grains wheat, barley, or rye is not gluten-free, and therefore is likely to make you sick if you have celiac disease or non-celiac gluten sensitivity. Sourdough bread you make yourself or purchase from the store may have a little less gluten in it that's a result of the fermentation process that gives sourdough bread it's characteristic tart, sour taste. However, it won't come close to meeting the definition of gluten-free , which in the U. The vast majority of sourdough bread—including anything you can buy in the store, unless it's specifically labeled "gluten-free—is made with wheat flour. Wheat, of course, is the primary gluten grain. To make homemade sourdough bread, you add a starter culture—usually made up of various yeast strains plus lactobacilli, which are forms of friendly bacteria—to the bread dough you made with flour. Then you let the whole mixture sit until the dough rises, and proceed with baking your bread.
Gluten Intolerance and Sourdough Bread
How to make Amazing & Simple gluten free sourdough bread
Is Sourdough Bread Gluten Free?
Gluten Free Watchdog has tested three artisanal sourdough breads for gluten. We will not be testing any additional varieties. As the test results prove, wheat-based sourdough bread, including those made in small bakeries by artisanal bakers contains a lot of gluten and should not be eaten by anyone with a gluten related disorder. Full Stop. Please feel free to share this post with any bakers who claim their artisanal wheat-based sourdough bread is okay for folks with a gluten related disorder.
European and Australian studies have found sourdough fermentation breaks down gluten too. Clinical trials indicate thorough sourdough fermentation could potentially make wheat bread safe for people with celiac. Even in newly-diagnosed celiac patients with digestive problems, a temporary low-FODMAP diet might aid recovery by restoring gut function. While sourdough could theoretically provide a nutritious, high-fibre addition to the gluten-free diet, such commercial products do not yet exist. Some North American artisanal bakeries falsely advertised sourdough breads as being safe. Gluten Free Watchdog tested three such products and found they contained gluten many times the level considered safe for people with celiac. If technology could render wheat bread safe by thorough fermentation of gluten, note that it would lack the popular texture of gluten-containing sourdough.
Could sourdough bread be the answer to the gluten sensitivity epidemic?
For many people who have to switch to a gluten-free diet, saying good-bye to bread is like parting ways with an old friend. Sourdough breads have been touted as a safe option for those who avoid gluten. Many claim that the gluten in wheat sourdough or rye bread is broken down and easier to digest than conventionally produced bread. Gluten is the name for a group of proteins found in wheat, rye, and barley. Those with a gluten sensitivity or wheat allergy should also avoid gluten and wheat-containing foods. While one lab analysis of the gluten in wheat sourdough bread has shown that it has less gluten than other types of wheat bread, the amount can vary 2. However, gluten-free sourdough varieties, which are made from gluten-free flours like rice, sorghum, or teff, are available 3.
Photo by Twenty When did buttering a warm croissant start to feel like lighting up a cigarette—a health faux pas egregious enough to raise eyebrows around your dinner table? About seven years ago. That was when the term celiac first broke out of medical journals and into every health magazine on the planet. Bread became a dirty word.
The complex, symbiotic ecosystem of a sourdough starter works to leaven, flavor and build the structure of the dough. The slow fermentation process invites a magical combination of wild yeast, bacteria and enzymes, and lactobacillus the same bacteria in yogurt releases lactic acid to create the sour flavor that sourdough is known for. The enzymes unlock minerals in the wheat otherwise unavailable to us. The yeast, which feeds on complex starches, releases CO2 as a byproduct. And gluten, demonized as it may be, traps that CO2 and creates the rise and texture of the loaf.
Janet Renee has over a decade of experience as a registered dietitian. Renee attended the University of California, Berkeley and holds an M. Aris is a freelance writer specializing in mental health and well-being. He has been posting content online for the past seven years, including publishing through platforms such as The Huffington Post and Medium on topics such as mental and general well-being, identity, and mindfulness. Having graduated with his bachelor's degree in English Literature and Creative Writing in , Aris is now building his professional writing portfolio and pursuing a career as a freelance writer, one well-researched article at a time! Sourdough bread and rye bread are often considered ideal alternatives for those on a reduced-gluten diet, because they both fall into the category of low-gluten bread. Gluten intolerance is more common than many people realize, and there are differences between gluten intolerance , gluten allergies and celiac disease.