An overview of Sourdough Bread and IBS

Sourdough and IBS: A Holistic Approach to Gut Health

IBS is the subject that I am most often asked about when it comes to bread and digestion. IBS is a common condition worldwide, contributing significantly to gastroenterology consultations in the UK (Staudacher & Whelan, 2016)  I notice that more women ask me about this than men, but men do have bloating and IBS, but they often seem less willing to identify it. This is my observation, but bloating is the symptom most often reported on when eating bread.

The estimated global prevalence is approximately 10% of people, however in western countries including the UK it is reported to be up to 20% of the population. So it is no surprise that IBS is the most common condition people tell me that clears up when people begin fermenting their bread.

I want to explain that when it comes to managing Irritable Bowel Syndrome (IBS), the journey goes beyond just the reduction of FODMAPS during the fermentation process ( the breakdown of the carbohydrates that can make you uncomfortable and gassy.) It involves recognizing that your gut is compromised and addressing the emotional aspects that come with it. Understanding that IBS is not only about nourishment or digestion but also about the ability to relax and de-stress is crucial. It’s about communicating to your gut-brain axis that everything is calm. Learn more about the science behind this in our article The Science of Sourdough Fermentation.

The Importance of a Calm Mindset in Baking

If you’re new to baking sourdough and find yourself getting anxious, remember that anxiety can have the opposite effect on your health. I encourage my students to adopt a simple mantra: “It’s just bread.” This helps manage stress response, allowing you to enjoy the baking process and letting the microbes in your sourdough starter do their job. These microbes break down sugars, particularly FODMAPs like fructose, which as mentioned earlier are generally responsible for causing discomfort and gas. For more on this, read our article on Understanding the Gut-Brain Axis.

Tailoring Recipes to Your Needs

Not all sourdough recipes are suitable for everyone with IBS. Some ingredients included in bread like seeds or dried fruit, may not be appropriate depending on your specific symptoms. Since IBS is a collection of different symptoms, including gas and varying stool consistency, it’s essential to approach recipes with caution. My advise is to take it slow, and I recommend that it’s better to start with eating a small amount. Consider making a recipe and freezing portions to gradually introduce more fiber and diversity into your diet. For more personalised tips, check out my guide on Personalising Sourdough Recipes for IBS.

Slow and Steady Wins the Race

For your gut to adjust, it might take several weeks of slowly incorporating more fibre This process helps transform fibre into short-chain fatty acids, calming your digestive system. IBS can be hard. It is debilitating, affecting your social life and emotional well-being and so often people dismiss how difficult this can be. I recommend starting with lower fibre recipes and gradually increasing the fibre content can help your gut adjust. The fermentation will help predigest your bread and you can discover the benefits of this process in our article on Benefits of Long Fermentation.

Mindful Eating

Another key to managing IBS with sourdough is mindful eating. Enjoy the process, eat slowly, and be present in the moment. This holistic approach, focusing on both microbial fermentation and gut support, is essential for alleviating IBS symptoms. Remember, the goal is to enjoy the bread and the process of making it and eating it, while supporting your gut health.

Understanding IBS and Recipe Adaptations

Over the years I have reflected on the one thing all students who struggle to eat bread have in common and with ought doubt IBS is related to emotional responses to things, and so it’s not just about levels of nourishment or digestion but also about your ability to relax. Research has shown that the parasympathetic nervous system, particularly through the vagus nerve, regulates gastrointestinal functions and gut-brain interactions, so when baking sourdough, try to enjoy the moment and the calm. The microbes in your sourdough starter will munch on the FODMAPs and you can get your parasympathetic nervous system to enjoy a moment of tranquility.

Personalising Your Sourdough Experience

Different recipes will suit different people, depending on their type of IBS. Some individuals may be able to tolerate ingredients like seeds or dried fruit, while others may not. IBS encompasses a range of symptoms, from gas to inconsistent stool consistency. As such, it is crucial to approach recipes with caution and tailor them to your specific needs.

Taking It Slow

When introducing new bread into your diet start slowly. iI’s better to consume small amounts and gradually increase your intake. You might need to begin with a little more white flour and slowly transition to higher fibre content. It can take two to four weeks for your gut to calm down and adjust to the new diet.

Holistic Approach

The BALM Protocol approach is about a holistic approach to sourdough and I use this is a framework to get student to manage IBS. The focus is on a way to enjoy the process of baking, eating mindfully, and being present in the moment. The long, slow fermentation process and careful selection of ingredients and gut health support really works to help alleviate IBS symptoms, providing a comprehensive solution to manage IBS effectively that the whole family can enjoy.

So to summarise – in my view managing IBS with sourdough involves a combination of mindful eating, slow fermentation, and personalised recipe adjustments. By taking your time and being mindful, you can enjoy the benefits of sourdough without the discomfort associated with IBS.