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Sourdough - transform your bread & your health

The Healthiest Bread in the World: Science-Backed Baking for a Better Gut Heath

Vanessa Kimbell is a time-served baker who specialises in gut health and trained in the art of sourdough bread in the Dordogne. A bestselling author, she holds a doctorate in Baking as Lifestyle Medicine and Preventative Health and is a member of BANT. Vanessa combines deep expertise in sourdough with unparalleled knowledge of the science of bread and digestion. At The Sourdough School, she teaches personalised artisan bread tailored to optimise gut health and genetics. Discover healthy bread recipes, tips, and techniques featuring sourdough fermentation, wholegrain benefits, and personalised baking advice—designed to inspire a slower, healthier approach to baking, eating, and sharing bread.

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Heath Care Providers: Training In Prescribing Baking As Lifestyle Medicine

Discovering the diversity of microorganisms found in sourdough

2 November 2017 by Dr Vanessa Kimbell

Anne Madden microbiologist

I’ve been excited for a while about a ground breaking project looking into the magical invisible world of sourdough microbes, and if you have been following me on social media you might have noticed that I have been in San Francisco for a few weeks last month. The things I had planned for the trip though didn’t quite turn out as planned due to the wildfires in Northern California, and sadly the conference I was speaking at had to be postponed.  The organizers of the conference, who have the  Sourdough Library in Belgium, arranged for the speakers to meet up and give a summary of the key points of our talks over breakfast, and I was lucky enough to meet and hang out for the day with Anne Madden, a microbiologist who is part of a team investigating the microorganisms found in global sourdough starters. We finished breakfast and headed downtown to Mission and bought lunch at Tartine.  Between bites of sourdough, and the best banoffee pie, I asked Anne to tell me about her work, and what the findings from her current research might mean for sourdough bakers.

The Sourdough Project is a collaboration between laboratories from a number of universities. It is led by Rob Dunn’s lab at North Carolina State University, where Anne works as a postdoctoral research fellow. The study is looking at the diversity of microorganisms found in sourdough, and at differences between the microbe communities in starters made by bakers across the world. The project began in autumn of 2016, when an invitation was made to home bakers to send samples of their sourdough starters for analysis. Anne told me, ‘we are using culturing techniques, as well as advanced DNA technology, to understand what species are in these sourdoughs, and how they might be interacting to form the breads that we love.’ The response to that first call for starters was amazing, and the research group is now in the process of analysing the first round of 570 samples. They are finding, Anne says, a diverse range of yeast species, lactic acid bacteria and some acetic acid bacteria.

 

I asked Anne if The Sourdough Project was finding that the starter samples tended to have one dominant yeast species, with others being present but less abundant. She told me that this was the part of the study they were just beginning to look at. ‘The question that we’re really trying to get at with this global sourdough study is to understand, not just what species are in there, but what’s the relative abundance in relation to one another? Is it that one is dominating and there are a couple of others that may not be contributing that much, but they’re hanging in there, or are they all equally there, represented as a kind of equal community?’ she explains.

I was also interested to know if they were finding variation within the species Saccharomyces cerevisiae. ‘Yes, you can think of Saccharomyces cerevisiae, one species of yeast, as being like a species of animal, like dogs’ says Anne, ‘and within dogs you get different breeds, you’ll get a chihuahua or you’ll get an Irish wolfhound – they have very different looks and behaviours. The same thing happens within Saccharomyces cerevisiae, where you’ll get, not breeds – we call them strains, and that’s the sub-species variation.’ She goes on to explain that the variation in this species ranges from which sugars the yeast feeds on, to the aromatic compounds (important for flavour in bread) it produces.

Anne describes the yeasts and bacteria in a sourdough starter as being ‘like microbial alchemists’, in their ability to transform matter chemically. She explains how their approach to digestion is very different to human digestion. ‘So when we think about microorganisms versus macroscopic organisms like animals and plants – with animals and plants, particularly animals, we do a lot of our digestion on the inside, whether it’s our mouth and those amylases that we’re producing in our saliva or whether it’s our gut and our stomach, and that acidic environment of our stomach. And with microorganisms, they eat by digesting things around them, not just inside them. What they’re doing, these yeasts, are extruding all of these enzymes and kind of making their stomach happen on the outside, and they can then absorb that broken down material. This ability to excrete—pump out—copious amounts of powerful chemicals is one reason we use yeasts for all different kinds of industrial applications.’

In addition to identifying which species of microorganism are present in the sourdough communities, The Sourdough Project is also going to be looking at the factors that could be responsible for differences between the starters. Some bakers will tell you that the microbe assemblage is down to geography, or the microorganisms naturally present in the bakery. Others feel it has more to do with the flour used in making and maintaining the starter, the frequency with which it is refreshed, or the ambient temperature of the bakery. This summer researchers involved with The Sourdough Project travelled to Belgium to work on an experiment involving bakers from around the world. Each baker was given some flour and asked to make a starter using a standardised protocol. The research group then analysed the microbial communities in each of these starters, and also in samples taken from the bakers’ hands. ‘Right now we’re still working on the data to find out if there was a crossover”, says Anne. For me, the results will be especially interesting when they are published, because when I had the microbes in my own starter and in my gut microbiome analysed, no crossover between the two was found and, to be honest, I was expecting something. Anne reassures me, telling me that ‘there may not be the same species, but it’s not to say they’re not interacting. We know that when we eat food, any food, it’s shifting our gut microbes a little bit. Is it shifting the entire community so it’s different? Not necessarily, but that interaction is still linking you and the microbial community of your sourdough to your gut microbiome.’ She feels that potentially the baker does have a role in determining which microbes flourish in a starter, but factors like the environment, temperature and geography will also have an influence. And, as she says, the starter is a community of interacting yeasts and bacteria, ‘We sometimes look for explanation of cause being one species, and we’re also looking for one species that might produce a sort of flavour in sourdough, or a leavening ability – the one yeast that will leaven. But the story might be that there are lots of different microorganisms that might do that job.’

One thing that Anne seems certain of is that this study will answer some of the questions bakers are asking about sourdough, but there will still be a lot more to find out. She finishes by telling me, ‘the more you know, the more excited you are about finding out other stuff. So we’ll have some answers, but we’ll also have more questions. The adventure in sourdough science is just beginning.’

All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

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Dr Vanessa Kimbell

About Dr Vanessa Kimbell

Dr. Vanessa Kimbell is a leading expert in nutrition and the digestibility of bread. Her doctorate focuses on Baking as Lifestyle Medicine and preventative health, specialising in personalising bread for gut health and genetics. She is the Course Director at The Sourdough School, a world-renowned centre of research and education in bread, the gut microbiome, and the impact of bread on health, based in Northamptonshire. She is currently writing her 6th book and is a best-selling international author.

More information about Vanessa can be found:
The Sourdough School team page: About Vanessa Kimbell

The Sourdough Club: thesourdoughclub.com

Instagram accounts: @SourdoughClub
@SourdoughSchool @vanessakimbell

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Todays live for diploma students will be on 'How t Todays live for diploma students will be on 'How to engage your patient in the lifestyle changes of the BALM' with @vanessakimbell 

In their 6pm live session, we help keep our students on track with the syllabus and discuss the application of Baking As Lifestyle Medicine to the 6 pillars of Lifestyle medicine, applying the research papers, application of the Research, and how this ties into prescribing, along with guest lecturers, discussions and sharing knowledge.

#lifestylemedicine #health #functionalmedicine #nutrition #integrativemedicine #healthylifestyle #wellness #lifestyle #rcgp #dietitian #nutritionist #healthcareprofessional #holistichealth #healthyliving #plantbased #guthealth #naturopathicmedicine #selfcare #functionalnutrition  #naturopathicdoctor #foodasmedicine #foodismedicine #lifestylegoals #cpd #lifestylechange #mentalhealth #sourdough #sourdoughschool #bakeforhealth
BAKE, ANALYSE, EAT; RECALIBRATE & REPEAT. 📆 Th BAKE, ANALYSE, EAT; RECALIBRATE & REPEAT.

📆 The Sourdough School Clinic - Thursdays 8pm - for students of The Sourdough School 

✏️ In this weekly live session, we cover technical baking questions. Students can submit their Baking Record Sheets in advance of the session.

📋 We look at the details of our student's bakes - the specifics of the flour, timings and temperatures. Using our sourdough record sheets Vanessa will make suggestions on how they might modify, or recalibrate the next time they bake.

Follow the link in the bio to learn more about becoming a student at The Sourdough School 👆

#sourdough #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
IBS AWARENESS MONTH Do you suffer from irritable IBS AWARENESS MONTH

Do you suffer from irritable bowel syndrome (IBS)? It can be tough to deal with the uncomfortable symptoms of stomach cramps, constipation, diarrhoea and bloating. But did you know that making dietary changes, such as incorporating sourdough bread into your diet, could help alleviate some of those symptoms?

Studies have shown that sourdough's long, slow fermentation process can reduce IBS symptoms. Plus, during #ibsawarenessmonth, we're exploring how adding different herbs and spices to your sourdough can further improve both the flavour and the digestion of your bread.

Let's talk about gut health, fermentation, and how sourdough can be a delicious and healthy addition to your diet. Join the conversation and share your experiences with IBS and sourdough.

#guthealth #healyourgut #healthygut #guthealing #guthealthmatters #letfoodbethymedicine #foodasmedicine #gutbrainconnection #nutrientdense #micronutrients #digestivehealth #nutritionfacts #microbiome #breadandguts #ibsawarenessmonth
THE SOURDOUGH SCHOOL – HAND CARVED WOODEN LAME THE SOURDOUGH SCHOOL – HAND CARVED WOODEN LAME

One of the biggest issues around using a plastic lame to score sourdough, of course, is that eventually the blade will become blunt and the lame could end up in landfill.  So several years ago I talked to my dear friend EJ about developing a lame with a replaceable blade. And he came up with this very beautiful hand carved wooden lame.

Very sadly EJ is no longer with us. Recently a friend of EJ’s who is also a wood turner and carver offered to make these again for us in remembrance of our dear friend.

Follow the link in the bio to our shop where you can find our full selection of wooden sourdough tools 👆

#sourdough #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
The Baking As Lifestyle Medicine (BALM) Protocol The Baking As Lifestyle Medicine (BALM) Protocol

The current food system is broken at multiple levels, from the pesticides used in our soils to the emulsifiers and additives adulterating industrially-processed foods. Nowhere is this more apparent than in the bread we eat.  The figures reported by the UK Flour Millers say that bread is bought by a staggering “99.8% of British households” and that “the equivalent of nearly 11 million loaves are sold each day. Approximately 60-70% of the bread we eat is white and sandwiches are thought to account for 50% of overall bread consumption. Average bread purchases are the equivalent of 60.3 loaves per person per year.” 

Most bread sold is made by modern processing methods that strip heart-healthy whole grains of their nutrient contents, resulting in low-fibre bread with a high glycemic index. Over time, white processed bread can increase a person’s risk of insulin resistance alongside other lifestyle diseases.

We’re on a mission to revolutionise the bread making process at every level – from soil to slice. The rules governing this are laid out in our Baking As Lifestyle Medicine protocol. 

#lifestylemedicine #health #functionalmedicine #nutrition #integrativemedicine #healthylifestyle #wellness #lifestyle #rcgp #dietitian #nutritionist #healthcareprofessional #holistichealth #healthyliving #plantbased #guthealth #naturopathicmedicine #selfcare #functionalnutrition  #naturopathicdoctor #foodasmedicine #foodismedicine #lifestylegoals #cpd #lifestylechange #mentalhealth #sourdough #sourdoughschool #bakeforhealth
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