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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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Hydration

Understanding Flour and Adjusting Hydration in Sourdough is key to success.

Whenever I have students here they all tell me that they just want to follow the recipe right? So I am going to share here what I tell them. If you are working with artisan flour and wild yeast then you need to understand this – you have to feel the dough and connect to the amount of water it needs. Treat the suggested amount of water as a guide not as an absolute.

One of the beautiful yet challenging aspects of baking sourdough is the variability of flour protein, fibre and age of the flour will impact the final result. No two flours are the same, and understanding how to work with different types is key to successful baking. This is why adjusting hydration—the amount of water you add to your dough—is so important. The right hydration level can make the difference between a light, airy loaf and a dense, heavy one.

When I’m teaching or baking myself, I always start by considering the type of flour I’m using. Different flours absorb water differently, depending on their protein content, how finely they are milled, and even the climate where the grain was grown. These factors all affect how much water the flour can handle and, consequently, how much you should add during mixing. The level of hydration can be worked out here on my sourdough hydration calculator.

Getting to Know Your Flour

Start by getting to know your flour—each one has its own unique properties. Whole grain flours, for instance, absorb more water than white flours because they contain the bran and germ, which soak up more moisture. If you’re using whole wheat, rye, or spelt, you’ll likely need to increase the hydration level to get the right dough consistency. On the other hand, refined white flours, like all-purpose or bread flour, absorb less water and produce a softer, more elastic dough.

Another factor to consider is the age of your flour. Freshly milled flour behaves differently from flour that’s been sitting on the shelf for a while. Fresh flour might be more absorbent and require a bit more water, while older flour may not need as much.

Dr Vanessa Kimbell adding water to sourdough

Adjusting Hydration: Start Slow and Observe

When adjusting hydration, I always recommend starting with less water than you think you need. It’s easier to add water than to take it away. Begin by adding about 70-75% of the water you would typically use. Mix your dough, then let it rest for a few minutes. This rest period, known as autolyse, allows the flour to fully hydrate and gives you a better sense of how much more water might be needed.

During this resting time, you can observe the dough’s texture and feel. Is it stiff and difficult to work with? It may need more water. Is it too sticky and hard to manage? You might have added too much. A well-hydrated dough should feel soft, slightly sticky to the touch, but still manageable. It should be able to stretch easily without tearing, indicating good gluten development.

Adjusting Hydration: Tips for Success

  1. Start with Less Water: Begin with 70-75% hydration and gradually add more as needed. This allows you to gauge the dough’s absorption capacity without overshooting.
  2. Consider Flour Type: Whole grain flours generally need more water than white flours. If you’re using a mix, adjust accordingly. You might need to experiment a little to find the right balance.
  3. Watch the Dough: During the autolyse phase, let the dough rest and absorb the water. Then, check its texture. If it feels too dry, slowly add more water. If it’s too wet, you can incorporate a bit more flour, but be cautious not to overdo it.
  4. Climate Matters: Flour behaves differently depending on the humidity and temperature. On a humid day, you might need less water, while in a dry environment, more water might be necessary. Be flexible and adjust based on the day’s conditions.
  5. Feel the Dough: Get your hands in there! Feeling the dough gives you valuable information about its hydration. A properly hydrated dough should feel smooth and supple, with a slight tackiness that indicates good moisture content.
  6. Take Notes: Every time you bake, take notes on the flour you used, the amount of water added, and how the dough felt. Over time, you’ll build a personal guide to how different flours and hydration levels work best for you.

Embrace the Variability

One of the joys of baking sourdough is embracing the variability of natural ingredients. Flour is a living product, full of nuances and surprises. By learning to adjust hydration and listening to what the dough needs, you develop a deeper understanding of the baking process and become a more intuitive baker.

Remember, there’s no one-size-fits-all when it comes to sourdough. Every flour is different, and every loaf is a new opportunity to learn and grow. Enjoy the journey, and happy baking!

Take a look at our courses at The Sourdough School

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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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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