The hidden perks of sourdough bread

Sourdough Bread

Bread has been a dietary staple for millennia, yet in recent years, it’s developed a bit of a bad reputation. Many people associate bread with bloating, weight gain, and digestive issues. But not all bread is created equal, and sourdough stands apart as a nutritious and gut-friendly option. This ancient, naturally fermented bread offers numerous benefits that modern alternatives often lack. Unlike the ultra-processed breads that fill our supermarket shelves – often loaded with preservatives, additives, and refined flours – sourdough is made using simple, wholesome ingredients and a time-honoured fermentation process. The highly processed options that have become the staples of many households are often stripped of nutritional value, leaving behind little more than empty calories that can contribute to energy crashes and digestive discomfort. When I was younger and still living at home, I remember my mum making the most delicious bread, not sourdough but bread made with only four ingredients – flour, salt, water and yeast (sometimes she added a bit of sugar). She had a special penchant for bread, and I’ve inherited it.  I can see her now at the kitchen table kneading away and then putting it on top of the tank in the airing cupboard to prove.  It was best eaten still warm with butter on it, or dipped in her wonderful corned beef hash.

What sets sourdough apart from other breads?

Sourdough is a true nutritional powerhouse. The fermentation process not only enhances its flavour but also breaks down gluten, makes nutrients more bioavailable, and promotes a healthier gut microbiome. Yet not everyone is aware of just how beneficial sourdough can be – many people still think of bread as an indulgence rather than a potential contributor to their overall wellbeing. Sourdough turns this notion on its head, offering a delicious and nutrient-rich alternative to conventional bread. Let’s explore why sourdough deserves a place at your table and how it can transform your relationship with bread.

It’s also worth listening to this fascinating insight on BBC Radio 4’s Food Programme on ‘The Sourdough Library.

Sourdough Bread

Bread’s bad rap

For many, bread is a love-hate relationship. Despite being a comfort food and a staple in countless diets worldwide, bread is frequently blamed for everything from bloating to spiking blood sugar levels. Commercially produced bread, often made using the Chorleywood Bread Process, is a key factor in these concerns. Developed in the UK in the 1960s, the Chorleywood method involves high-speed mixing and the addition of chemical improvers to rapidly produce bread, reducing fermentation time to mere hours. While efficient and cost-effective, this process often results in bread that can be harder to digest, thanks to the use of fast-acting baker’s yeast, added preservatives, and lower nutritional integrity.

However, traditional sourdough bread, made using fermentation methods, tells a different story. With its rich flavour, unique texture, and impressive health benefits, sourdough is a testament to the adage that good things take time.

The magic of sourdough fermentation

Traditional sourdough relies on a starter, a mix of flour and water teeming with wild yeast and bacteria. This natural fermentation process doesn’t just create the bread’s signature tangy flavour and chewy texture – it also unlocks a host of health benefits.

The wild yeast and lactic acid bacteria in sourdough work together symbiotically. While the yeast generates carbon dioxide to leaven the bread, the bacteria produce lactic and acetic acids, which impart the characteristic sour taste and act as natural preservatives. This dynamic duo doesn’t just enhance flavour; it also makes sourdough a gut-friendly powerhouse.

Sourdough Bread

Gut health benefits of sourdough

  • Easier digestion – one of the most significant advantages of sourdough is its superior digestibility. The long fermentation process breaks down complex carbohydrates and proteins in the flour, effectively giving your gut a head start. For instance, gluten – a protein notorious for causing digestive issues – undergoes partial breakdown during fermentation. While sourdough is not safe for those with coeliac disease, individuals with non-coeliac gluten sensitivity or mild intolerances may find it easier to digest than other types of bread.
  • Reduced bloating – many breads, especially those made quickly with commercial yeast, can leave you feeling bloated due to their high levels of fermentable carbohydrates known as FODMAPs. Sourdough fermentation significantly reduces these compounds, making the bread gentler on your digestive system.
  • Mineral absorption – grains naturally contain phytic acid, which binds to minerals like calcium, magnesium, and zinc, making them less bioavailable. Commercial yeast cannot break down this compound, but the bacteria in sourdough fermentation can. As a result, sourdough allows your body to absorb more nutrients from the bread.

Beyond the gut – other health benefits

  • Improved blood sugar control – sourdough fermentation alters the structure of starches in the bread, slowing their digestion. This leads to a more gradual release of glucose into the bloodstream, preventing sharp blood sugar spikes. While sourdough is still a source of carbohydrates, its lower glycaemic index makes it a better choice if you are watching your blood sugar levels.
  • Natural preservation – thanks to the organic acids produced during fermentation, sourdough has a longer shelf life without relying on artificial preservatives. These acids also inhibit the growth of mould and harmful bacteria, ensuring your bread stays fresh and safe to eat.
  • Enhanced flavour and texture – health benefits aside, sourdough’s flavour is unparalleled. I usually buy our artisan sourdough bread from our local deli; our favourites being rye and seeded loaves, made by either Hambleton Bakery or Welbeck Dairy.  If I have time, I like to nip over to the Monday market in Bakewell, Derbyshire, to buy some from a girl from Sheffield who has a stall selling her own sourdough that she makes with a starter called Mabel. Sourdough freezes very well but I recommend slicing it first and placing baking parchment between each slice so they don’t stick together.  I love my sourdough toasted and spread with a thick layer of grass-fed butter and homemade Seville marmalade; I also love it topped with avocado, smoked salmon and a poached egg, or simply dipped into a bowl of homemade soup. I’m also a big fan of cheese on toast and marmite on toast, both equally delicious on sourdough. The complex interplay of wild yeast and bacteria creates a depth of taste that no commercial bread can replicate. Its chewy texture and crusty exterior make every bite a sensory delight.  As you can tell, we are huge fans of sourdough at Just For Tummies!
Sourdough Bread

Buyer beware – not all sourdough is created equal

The rising popularity of sourdough has led to an influx of breads labelled as such, but not all of them are true sourdough. Some products use commercial yeast and added acids like vinegar to mimic sourdough’s flavour, bypassing the traditional fermentation process.

To ensure you’re getting the real deal, check the ingredient list. Authentic sourdough should only contain flour, water, salt, and a naturally fermented starter. Avoid breads with added leavening agents, sweeteners, or preservatives. Better yet, buy from a trusted local bakery or try your hand at making sourdough at home.

The home baker’s advantage

Making sourdough at home can be a deeply rewarding experience. Creating your starter – a simple mix of flour and water – connects you to the ancient art of fermentation. But here’s what makes sourdough truly magical: no two loaves are ever the same.

Each loaf carries a unique microbial profile, shaped by countless factors. The microbes in your starter, which include naturally occurring wild yeasts and bacteria, interact with their environment in fascinating ways. They’re influenced by the flour you use, the water in your home, the temperature, and even the microbes passed from your hands as you knead the dough. Additionally, the air around you contributes its own distinct microbial ‘signature’, making each loaf as individual as a fingerprint.

Whether you source a starter from a fellow baker or cultivate your own, the journey of making sourdough is a process of discovery. The time, care, and patience you invest yield not just delicious bread, but a loaf that tells a story unique to you and your environment. It’s a truly personal way to engage with an ancient tradition while creating something that’s entirely your own.

Embracing sourdough in your diet

If you’ve been avoiding bread due to digestive concerns or health reasons, sourdough offers a promising alternative. Its gut-friendly profile, coupled with its many nutritional benefits, makes it a great choice.

By rethinking bread and embracing the ancient art of sourdough, we can rediscover a staple food that nourishes both body and soul. If you have a question about a digestive and gut health issue or would like to know more about our supplements, please get in touch.