Author: Chris Wormald
Why do gluten sensitive eaters in my family rave about sourdough, especially bread? Let’s dive into what sourdough does to gluten and why it’s such a great thing for your health.
What is Gluten?
First, let's break down what gluten is. Gluten is a protein found in wheat, barley, and rye. It’s what makes dough stretchy and gives bread its chewy texture. However, some people have trouble digesting gluten. This can range from mild sensitivity to severe conditions like celiac disease, where eating gluten can cause serious health issues.
The Magic of Sourdough Fermentation
Sourdough bread is special because of the way it’s made. Instead of using commercial yeast, sourdough uses a "starter" made from flour and water. This starter captures wild yeast and lactic acid bacteria from the environment. Here’s where the magic happens:
- Breaking Down Gluten: During the fermentation process, the wild yeast and bacteria in the sourdough starter break down some of the gluten proteins in the dough. This makes the gluten less intense and easier for some people to digest.
- Producing Lactic Acid: The bacteria also produce lactic acid, which lowers the pH of the dough. This acidic environment further breaks down gluten and other proteins, which can help reduce the overall gluten content in the bread.
How Much Gluten is Reduced?
While sourdough fermentation can reduce the gluten content, it’s important to note that sourdough is not completely gluten-free. Studies show that sourdough bread typically contains around 12-13 grams of gluten per 100 grams of bread, compared to 15-17 grams in regular bread. So, sourdough might be easier to digest for some people with mild gluten sensitivity, but it’s not safe for those with celiac disease or severe gluten intolerance.
Benefits Beyond Gluten
Apart from reducing gluten, the fermentation process in sourdough has other benefits:
- Better Nutrient Absorption: The acids produced during fermentation help break down phytic acid in the flour, which can block the absorption of minerals. This means sourdough can help your body absorb more nutrients like iron and zinc.
- Lower Glycemic Index: Sourdough bread has a lower glycemic index than regular bread, which means it raises your blood sugar levels more slowly. This can be beneficial for managing blood sugar levels.
The Taste and Texture
One of the reasons people love sourdough is its unique taste and texture. The fermentation process gives sourdough bread a tangy flavor and a chewy, airy texture that’s hard to beat. Plus, the natural preservatives produced during fermentation mean sourdough stays fresh longer without needing artificial additives.
Wrap It Up
Sourdough is more than just a trendy bread; it has real benefits, especially when it comes to gluten. While it’s not completely gluten-free, the fermentation process breaks down some of the gluten, making it a bit easier to digest for some people. Plus, it offers other health benefits and has a delicious taste and texture that’s hard to resist.
Try some of our sourdough pasta. You can order it today.
For Further Reading
Science Direct - Thirty years of knowledge on sourdough fermentation: A systematic review
The Ultimate Guide to Sourdough - All things Sourdough
