The Sourdough School

Specialising in Nutrition & Digestibility of Bread & the Gut Microbiome

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Why is it that I can digest sourdough bread and not commercial bread?

So why is Sourdough bread healthier than ordinary bread?

Book A Sourdough For Health Course

One of the most commonly asked questions I get asked is why can I digest Sourdough bread, but not ordinary commercial bread? There are many reasons, and the answer for each person is different.

However research, often linked with IBS, indicates that the principal storage of phosphorus in seeds is found in the bran part of wheat and is called phytic acid can be a cause for digestive discomfort and bloating. In humans, and animals with one stomach, this phytic acid inhibits enzymes which are needed for the breakdown of proteins and starch in the stomach. It is this lack of enzymes which results in digestive difficulties. Ironically, commercially produced whole grain bread, generally perceived as “healthy,” is often the worst thing a person with a wheat intolerance should eat.

Luckily we have an ally, sourdough.  The wild yeast and lactobacillus in the leaven neutralise the phytic acid as the bread proves through the acidification of the dough. This prevents the effects of the phytic acid and makes the bread easier for us to digest. These phytic acid molecules bind with other minerals, such as calcium, magnesium, iron and zinc, which make these important nutrients unavailable to us. Long slow fermentation of wheat can reduce phytates by up to 90%. There is an interesting study that  compares the effects of different leavens (yeast, sourdough, and a mixture of both) on phytic acid degradation which assessed the repercussions of phytic acid breakdown on phosphorus and magnesium solubility during bread-making, that showed Sourdough fermentation was much more efficient than yeast fermentation in reducing the phytate content in whole wheat bread (-62 and -38%, respectively). The lactic acid bacteria present in sourdough enhanced acidification, which lead  to increased magnesium and phosphorus solubility.

Simply put the phytase enzymes released by the yeasts as the dough acidifies effectively pre-digests the flour, which releases the micronutrients and in turn reduces bloating and digestive discomfort.

Sourdough bread also takes longer to digest; studies have shown that rye flour added to sourdough can help regulate blood sugar levels which helps ward off diabetes.

Sourdough is also a prebiotic, which helps to support the gut micobiome. It is one of the the subjects that we go into detail on in the sourdough for health courses.

 

freshly cut sourdough

What are the ingredients in Sourdough?
Just flour, water and salt – all the other unnatural ingredients that commercially produced bread include are eliminated.  Cheap, industrially manufactured, Chorleywood processed bread relies on enzymes, preservatives, emulsifiers and improvers to bake bread at speed.  These additives are also to blame for some people’s wheat intolerance.

Is sourdough expensive to make?

No. Using ordinary strong flour means you can make an 800g loaf for as little as 28p, although I encourage my students to use organic locally milled stoneground flour if they are able to

Is sourdough easy to make?

Yes. It takes about 15 minutes spread over the course of 24 hours. Ironically sourdough has a reputation of being difficult, but it is just a matter of understanding how the dough behaves and what factors affect it.

To find out more about Digestible Sourdough there is a limited Edition course.

References

 Lopez HW, Krespine V, Guy C, Messager A, Demigne C, Remesy C. Prolonged fermentation of whole wheat sourdough reduces phytate level and increases soluble

magnesium. J Agric Food Chem. 2001 May;49(5):2657-62. PubMed PMID: 11368651.Cotswold crunch Close up- 680

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Instagram post 2197352216627702566_3184418718 BREAD AND GUTS FEBRUARY 2020 SOLD OUT ❌
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But don't panic, there are still 2 spaces on our Bread and Guts April workshop. Tap the picture to reserve now.
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Want to know more about the workshop? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The microbiome is at the core of our research on bread and this is the Bread & Guts workshop – we will be creating our bread around a savoury sourdough theme with a focus on using and combining ingredients with evidence of a beneficial effect on the gut microbiome. We’ll be creating a blend of flour, milling the grains to make fresh flour and creating new formulae for some beautiful gut-friendly sourdough bread.
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This is beyond bread.
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Tap the link in our bio to explore all our 2020 courses.
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Posted by Georgia
Instagram post 2196644532056126300_3184418718 BRAIN HEALTH ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Has anyone been listening to BBC Radio 4 this afternoon? Such a fantastic programme on the mind. 
It is not enough to just ferment your bread. There are many other factors that affect health.

What we teach is about more than just baking. It is about everything surrounding sourdough, including what we eat with our bread. What we teach here is science-based, and today we've been looking at how eating blueberries can help reduce cognitive decline and read studies on the neurocognitive benefit of blueberries.
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So something delicious that may increase cognitive function is eat blueberries with your sourdough... they are absolute delicious crushed with a squeeze of lemon on a slice of fresh buttered bread.
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Head to our stories to read some of our research into blueberries!
Instagram post 2195987676979664561_3184418718 SOURDOUGH HYDRATION
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Do you know how much water to put in your sourdough? Tell us in the comments below. 👇 Is it something you've yet to fully get your head around?
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Do you want to learn how to do it by @vanessakimbell herself?
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Join us for a Sourdough Diploma. Perfect for beginners and above, these courses are the perfect way to absorb yourself in all things sourdough whilst learning about nutrition and digestion - all whilst enjoying being in the beautiful Northamptonshire countryside. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We have a limited number of spaces available in 2020. Tap the link in our bio or tap the picture.
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Posted by Georgia
Instagram post 2195273958389998856_3184418718 Are you working with sportspeople or are you a professional athlete?
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As part of our series of Health and Wellbeing Sourdough Workshops, we have a specialist course on sourdough with a focus on creating bread for sportspeople.
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@vanessakimbell was inspired to create this course as one of The Sourdough School students (who is a British Olympic Coach) wanted to explore the evidence around fermentation for long slow release of carbohydrates, and ways to increase resistant starch, and support gut microbial heath for sportspeople.
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Running in March 2020, this 4-day course is one we're very excited about - we'll be developing formulae, with the above focus in mind, by referencing key research papers.
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We're combing bread and science. We're going beyond bread in this course but at the heart of it all, there is our love - sourdough.
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If you are interested in sports and diet, tap the picture to read more about the workshop. Do you know an athlete? Tag them below. 👇
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Posted by Georgia
Instagram post 2194557520568610328_3184418718 "[@vanessakimbell] brings health, life, and bread into a full circle and you realize how such a basic element in our life has the capacity to have such a big impact, both nutritionally and socially. It's not only healthy for us, but it has the ability to bring people together from all walks of life." - Sarah, M.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We always say that The Sourdough School is more than just bread and we love that our students get to experience this for themselves.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't miss out on one of our 2020 workshops. Book now at www.sourdough.co.uk⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Posted by Georgia
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