Author: Chris Wormald
Struggling with Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD) sucks. I’m sure if you don’t struggle with it, you know somebody who does I’ve struggled with related symptoms for years and they can make me miserable. Then I found a solution hiding in the bakery —sourdough! In this article, I’ll explain how increasing your consumption of sourdough could potentially soothe your gut and alleviate symptoms associated with digestive disorders.
Understanding Digestive Disorders: IBS and IBD
Before we delve into the benefits of sourdough, let's take a closer look at the digestive disorders it may help address.
Irritable Bowel Syndrome (IBS): IBS is a common gastrointestinal disorder characterized by symptoms like abdominal pain, bloating, gas, diarrhea, and constipation. While the exact cause of IBS is unknown, factors such as diet, stress, and alterations in gut microbiota may contribute to its development.
Inflammatory Bowel Disease (IBD): IBD encompasses conditions like Crohn's disease and ulcerative colitis, which involve chronic inflammation of the digestive tract. Symptoms of IBD include abdominal pain, diarrhea, rectal bleeding, fatigue, and weight loss. Management of IBD often involves medication and dietary modifications to reduce inflammation and alleviate symptoms.
The Sourdough Solution
Sourdough to the rescue. Here’s how a traditional form of bread made through natural fermentation instead of yeast could offer relief for individuals with digestive disorders.
- Easier Digestibility: Sourdough bread is made using a fermentation process that breaks down gluten and other difficult-to-digest compounds in wheat flour. For individuals with gluten sensitivity or wheat intolerance, sourdough bread may be easier to digest compared to conventional bread made with commercial yeast.
- Gut Microbiota Support: The fermentation process used to make sourdough bread involves the activity of beneficial bacteria and yeast cultures. These microorganisms produce lactic acid and other compounds that can promote a healthy balance of gut microbiota. By supporting a diverse and resilient gut microbiome, sourdough bread may help alleviate symptoms associated with digestive disorders.
- Reduced FODMAP Content: Fermentation of sourdough bread can also reduce its content of fermentable carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). High FODMAP foods can trigger symptoms in individuals with IBS. Choosing sourdough bread with lower FODMAP content may help minimize gastrointestinal discomfort.
- Improved Nutrient Absorption: The fermentation process in sourdough bread can enhance the bioavailability of certain nutrients, including minerals like iron, zinc, and magnesium. Individuals with digestive disorders may benefit from improved nutrient absorption, which can support overall health and well-being.
Incorporating Sourdough Into Your Diet
Ready to reap the benefits of sourdough for your digestive health? Try some of these or look around here for some of our recipies:
- Choose sourdough bread made from whole grains for added fiber and nutrients.
- Experiment with sourdough-based dishes like sourdough pancakes, sourdough pizza crust, and sourdough pasta.
- Pair sourdough bread with gut-friendly toppings like avocado, fermented vegetables, or nut butter for a nutritious and satisfying snack.
- Try some of our amazing BC produced Sourdough Pasta! Did we say it’s amazing?
For Further Reading
The Real Gut Doctor - Is Sourdough Good for Your Gut? Benefits of Sourdough Bread
The Ultimate Guide to Sourdough - All things Sourdough
