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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

The myth of hundred year old sourdough

13 May 2012 by Dr Vanessa Kimbell
bubbly sourdough starter
Is there really such a thing as a 100-year-old starter? – Probably not…

It’s a story people like to hear, that the origin of my starter might well be over a century ago. I have researched it, but can’t quite pinpoint the exact date that it was started, I asked the older ladies in the village, who told me that even during the wars the bakery did not close. There are paper records of the bakery going back 156 years ago and evidence of the bakery being there several hundred years before then.  So maybe my starter has seen its way through two World Wars and has found its way back to my kitchen in Northamptonshire. It is originally from the bakery in the south of France where I spent my childhood. I love that it has a history.  It is a robust sweet-smelling community, of bacteria that makes superb sourdough bread every time.

So how close am I to my original French starter from the turn of the century?  Well, anyone who has made sourdough will know that there’s something alchemic about sourdough. The endless variables at play mean that we’re not experimenting with molecular gastronomy; it’s far more artful than that. It’s more about the look, feel and smell of the process as we create and bake our dough than the appliance of science. We know when our dough has proved enough by how it looks and reacts to the touch, not because it’s been rising for exactly x minutes at precisely y degrees.

Another attraction to an old starter with a story is the connection to bakers from the past. We, like them, have our starter to look after: sometimes bought from a commercial source, given by a friend or even created ourselves by flour, water and patience. We don’t just bake bread. We bake sourdough, each loaf taking us one step further up the levels of understanding of this endlessly fascinating craft.

Although sourdough may be a craft, the science behind sourdough is interesting. A sourdough starter is more than just yeast: it’s a symbiotic culture of yeasts and bacteria. Commonly, the bacteria is one or more strains of lactobacillus, the yeast may be one of many different varieties, including saccharomyces and candida. Across various studies, twenty-three species of yeast and forty-three species of bacteria have been identified. It is the bacteria that makes sourdough sour: broadly, the bacteria metabolize sugars in the flour that the yeast cannot, but the yeast can metabolise the products from the fermentation by the bacteria. The yeast produces carbon dioxide to raise the bread, and the bacteria imparts the sour flavour. Some of these bacteria are unique to sourdough; most famously lactobacillus sanfranciscensis, which was found in a starter from, unsurprisingly, San Francisco.

A starter with history is of the ways we can really connect with the history of sourdough, and baking, and we become the guardian of a starter with heritage. You might bake with a San Francisco or Alaskan starter from the eighteenth century, for example, or one closer to home but with equally impressive roots. But the question remains of exactly how connected are you to its source? Are we really using an ingredient that’s a century old?

Certainly, I’ve read some amazing stories of some cultures that have an impressive history. The Boudin Bakery in San Francisco which claims that it can trace it’s starter back to the California gold rush in the mid­nineteenth century, and the Bocker–Reinzucht–Sauerteig commercial sourdough starter from Germany is seventy years old, and has been shown to be unchanged over the period of a decade despite the changing conditions in the bakery between winter and summer. The Herbert’s Hobbs House bakery in the Cotswolds also has fifty-seven-year-old starter.

However, much as it would be nice to think that my starter, with a history that predates the birth of my grandparents, is the same as when it was first taken from the original, it is sadly unlikely. My kitchen is different and my refreshing or feeding regime is different, and it’s been shown that these factors have a significant effect on the dominant strains of yeast and bacteria which change between the original and the offshoot. For example, in one study it was found that the composition of sourdough across a number of bakeries in Belgium was mainly affected by the bakery environment, rather than the type of flour used. Another study shows that the varieties of yeasts in a starter declines when its is kept in a laboratory rather than in a bakery ­ i.e. the kitchen environment itself is influencing the sourdough. I rather like this idea; not only does my bread reflect me, and the effort I put into creating and baking, but it also reflects my bakery.

The science, however, isn’t fixed. There is still debate about how much and in what ways starters change over time and between different bakeries and kitchens. What seems to be likely is that for a starter to remain unchanged over long periods of time, it has to be maintained in the same place and with an unchanging feeding regime. But what is undeniable is that if you are using a starter with a long history, while it’s microbiologically very unlikely to be the same as it when you first acquired it, because you will have introduced new yeasts each time you refresh it and those yeasts live, reproduce and die at an incredibly fast rate. Your starter does, however, still has that connection with the past, and every time you use it, you’re adding to it’s story.

 

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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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.

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Reader Interactions

Comments

  1. May l Simmons

    9 March 2024 at 9:10 pm

    I recently went to a sour dough for beginner’s class hosted by a lady who has over 25 different starters from around the world. She had the Egyptian starter the guy revived by scrapping a baking pot. I am excited to have a 5000 yr old starter. All of her starters have history. I appreciate that so much. It was a no brainer for me which one to pick. I am excited King Tut, Cleopatra, Moses could have eaten bread made with this starter.

    Reply
    • Dr Vanessa KimbellDr Vanessa Kimbell

      2 June 2024 at 10:40 am

      That is very cool!
      Vanessa
      x

      Reply
  2. Cindy

    28 April 2022 at 5:55 pm

    I have a starter that is said to be 20 years old. It smells good and looks clean. When I got it, it was very runny and when I feed it it hardly bubbles. I have to add yeast to the baking instructions… Is there anything I should or can do to revive its yeast content? Should I add some yeast to the sponge when I feed it next? Like a couple of tablespoons with the hot water? That’s my plan for now.
    Thanks,
    Cindy

    Reply
    • Sophie RemerSophie Remer

      2 May 2022 at 11:59 pm

      I wouldn’t add commercial yeast to a sourdough starter. If you feed it just flour and water, over time it will revive itself as the yeasts and bacteria multiply. You can also use a portion of rye or whole grain flour, which can help encourage a vigorous starter as well.

      Reply
  3. Daniel S Hunter

    23 June 2021 at 12:35 am

    I find it very fascinating that the yeast is affected by the environment that which it is in. Funny that perfect most optimum place that yeast can be cultured in a science has adverse effects on it than it would be being cultured in a say bakers kitchen. That is really cool.

    Reply
  4. matt

    10 November 2020 at 10:43 pm

    Waitress at Franco Manca restaurant in Belsize Park told me they have a pizza dough starter for which they paid £1000 and dates from the 16th century.

    Reply
  5. Judy Maciejowska

    25 September 2020 at 2:07 pm

    Thank you Vanessa, I’ll check it out. By the way, I love this site – learned a lot from it – so will certainly consider joining.

    Reply
  6. Judy Maciejowska

    25 September 2020 at 9:36 am

    Hi, I’ve neglected my starter and it’s developed into a thick paste with a dark marmite-like crust. It smells fine. I’m wondering what has happened and whether it can be used for anything.

    Reply
    • Vanessa Kimbell

      25 September 2020 at 1:45 pm

      Hello Judy. There is some information here on the Sourdough School website about the basics of refreshing a starter: https://www.sourdough.co.uk/how-to-refresh-a-sourdough-starter/. There is a lot more information and guidance in The Sourdough Club but you would need to join and become a member to access that: https://thesourdoughclub.com/join-the-sourdough-club/ V

      Reply
  7. Luna

    1 May 2020 at 3:25 am

    Hi there! I’m new at baking sourdough, but planning on experimenting with a sourdough starter, and want to see the difference in taste between a starter that’s a week or two old, compared to one that is a few years old. Basically, my question is – with a sourdough starter as old as yours, (and for someone who doesn’t bake too often), how often does it still need to be fed? And where should it be kept? Have these “200 year old” sourdough starters been getting fed every week for centuries?

    Reply
  8. Tj

    17 January 2020 at 4:00 pm

    So my Pre-Civil War starter is just bullshit? Nothing but a story? That’s what I thought. It is a good starter though.

    Reply
    • Jeff Denman

      25 March 2020 at 12:07 am

      How do i get ahold of an older starter?

      Reply
      • Dr Vanessa KimbellVanessa Kimbell

        2 April 2020 at 1:35 pm

        Ask an older baker? ..

        Vx

        Reply
      • Mk

        27 April 2020 at 8:51 am

        Etsy for starters (no pun intended), google it, you’ll find a bunch of people selling. Some say certified too. Good luck.

        Reply
  9. Sally - My Custard Pie

    18 February 2014 at 10:09 am

    This encapsulates everything I find so wonderful about cooking and baking. It’s the alchemy that combines the ordinary into the extraordinary.

    Reply

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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.

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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.

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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 👆

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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.

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