Real sourdough bread may be a healthy option for some people who are gluten sensitive, experts say.
Sourdough is the oldest form of bread from the oldest bread, dating back to 2000 BC, which is likely to have been discovered by ancient Egyptians by chance. Wild yeast and bacteria may have drifted and rested in the remaining dough, causing fermentation. result? Naturally generated bread with better flavor, texture and, as we know, healthy health benefits.
The fermentation process increases digestibility and increases fiber content. Because fermentation helps break down gluten proteins, some celiac gluten sensitivity are resistant to sourdough. However, not all sourdoughs are created equally. To enjoy these benefits, it is important to choose traditional, long-term varieties.
Long fermented sourdough bread
Sourdough bread is created using a two-stage fermentation process. Wheat flour is mixed with water and yeast and fermented.
“Sourdough is different from store-bought bread, primarily through the fermentation process,” registered dietitian Chantel van der Merwe told the Epoch Times. Unlike most commercially available breads that use rapid fermentation using fast acting yeast, sourdough undergoes a slow fermentation process that can take hours to days. This expanded fermentation enhances its flavor and gives it a unique, tingly flavor, in addition to its nutritional benefits.
As a starter fermentation, it naturally collects beneficial bacteria from wild yeast and its environment, making each batch endemic to its origin. This long fermentation process also begins to break down the wheat ingredients, making it easier to digest the bread, Stefanski said.
Health benefits
The fermentation process has several benefits, including improving bread nutritional quality, increasing fiber and antioxidant levels, and reducing FODMAP. These are fermented carbohydrates found in foods such as wheat, beans, and certain fruits that can cause digestive problems in some people, especially those with irritable bowel syndrome.
Fermentation of sourdough improves fiber availability and digestibility. By breaking down components that make digestion difficult, the fibers become more absorbent and accessible. The fermentation process activates enzymes that break down the hardy cell walls of grains, improving fiber digestibility. Fermentation of sourdough converts some fiber into forms that can nourish beneficial intestinal bacteria, supporting digestion and gut health.
Related Stories
During long fermentation, complex molecules such as proteins and starch break down into simpler forms, making certain compounds and minerals more biologically available (easy to absorb and use), more nutritious and digestible. The bioavailability of minerals such as iron and zinc also increases by 10% and 25% due to fermentation.
Compared to regular yeast fermentation, sourdough fermentation has also been shown to increase the amount of resistant starch by up to 120%. Resistant starch is a type of starch that is not digested in the small intestine and instead moves to the large intestine, where it is fermented by intestinal bacteria. This type of starch offers many health benefits, including improved gut health, a balanced gut microbiota, improved nutrient absorption, and lower insulin levels.
However, it is important to note that, as the symptoms of both conditions are similar, some people who experience discomfort after eating gluten and then eating gluten have celiac disease rather than merely gluten intolerance. People with celiac disease should avoid wheat in all forms, whether it is sourdough bread or plain white rolls. If you feel uncomfortable with wheat, it is important to get tested for celiac disease, Stefanski advised.
How to identify the real sourdough
To ensure you get true sourdough, it is important to look for breads made using traditional methods and long fermentation. Many breads labeled as sourdough are actually made with the addition of yeast and shortcuts, rather than the wild yeast and bacteria that define real sourdough. It is important to get a real deal as these shortcuts can affect the flavor, texture and health benefits of bread.
“A real sourdough bread requires a simple ingredient list and a distinctive flavor and texture,” said van der Merwe.
Real sourdoughs usually have dense bread crusts and chewy, due to their slower fermentation processes and higher hydration levels. Real sourdough should only contain flour, water and salt without the addition of commercial yeast or preservatives. Many store-bought “sourdough” breads use a combination of sourdough flavors or small starters with commercial yeast, she added.
The best way to know about the origins of your bread is to ask the bakery staff or check the company’s website, Stefanksi said. The fermentation process is long and not the most profitable approach for businesses, so it can highlight the authentic process on websites and social media.
Topping ideas
Adding nutritious toppings to sourdough improves its flavor and health benefits.
For a more unusual topping, Stefanski has discovered cranberry sauce paired with dairy products such as cream cheese, cottage cheese and yogurt. The acidity of cranberry, combined with dairy proteins and probiotics, creates a balanced, gut-friendly topping that complements the natural ability of sourdough to support digestion.
