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Research suggests that people with celiac disease tolerate sourdough bread where the dough is fermented with a specialized sourdough starter in accordance with traditional methods.
Buyer beware! Most breads labeled as “sourdough” on the market today are anything but…
These fake sourdough breads typically contain yeast and/or a sweetener.
This is an easy giveaway clue that the bread is a phony and should be avoided if one seeks a traditionally baked loaf.
Baker’s Yeast Is Not Traditional
When baker’s yeast was first introduced in France as an alternative to sourdough starter in the mid-1600s, it was strongly rejected!
The scientist-noblemen of the day knew that it would negatively impact people’s health. When the Faculty of Medicine decided to formally examine the question, they banned its use. (1)
True sourdough bread does not contain baker’s yeast. Instead, a Lactobacilli-based starter culture is used.
In addition, authentic sourdough is baked at a lower temperature for a longer period of time.
These methods protect the integrity of the cereal grains and preserve nutritional value.
What’s more, anti-nutrients such as phytic acid are eliminated, and gluten, that very difficult-to-digest plant protein, is significantly broken down.
As a practical bonus, sourdough bread stays fresh longer than yeasted bread.
Despite the initial rejection of baker’s yeast, the convenience aspect of quick-rise yeasted loaves resulted in widespread adoption over the last century.
It is no surprise, then, that the skyrocketing cases of gluten intolerance and celiac disease have risen in lockstep over the decades.
Why did pre-industrialized people groups consume gluten-containing breads with no digestive difficulty whatsoever?
Could it be that the traditional preparation methods were somehow protective?
Sourdough and Celiac
The peer-reviewed Journal of Applied and Environmental Microbiology researched this very question, publishing a study conducted in Europe that examined how celiacs tolerate true sourdough bread. (2)
Seventeen people suffering from celiac disease were given 2 grams of gluten-containing bread risen with either baker’s yeast or a Lactobacilli culture.
Thirteen of the seventeen participants showed negative changes in intestinal permeability consistent with celiac disease. Four participants did not show any negative changes.
Then, all the study participants were given true sourdough bread fermented with a special Lactobacilli culture able to break down the primary amino acid building block that causes an immune response in people with celiac.
None of the study participants showed any negative changes in their intestinal permeability after consuming the bread baked using 30% wheat flour and a mix of oat, millet, and buckwheat flour.
The researchers’ conclusions were summarized as follows:
These results showed that a bread biotechnology that uses selected lactobacilli, nontoxic flours, and a long fermentation time is a novel tool for decreasing the level of gluten intolerance in humans. (3)
What I find interesting about the study is that even when the people who consumed the wheat bread baked with either baker’s yeast or a normal Lactobacilli culture, four (nearly one-quarter) did not show any negative changes to their baseline values of intestinal permeability.
Did these people consume bread raised with a normal sourdough culture?
If so, perhaps even regular sourdough cultures would be sufficient for some celiacs to consume.
Certainly, most with simple gluten intolerance would find true sourdough bread to be easily consumed with no digestive distress.
It seems that the noblemen in the court of Louis XIV of France had it right all along.
Abandoning the traditional methods of bread preparation in favor of baker’s yeast would have disastrous effects on people’s health.
Little did they know that their wisdom several centuries later would be termed “novel” by scientists in the biotechnology industry!
(1) History of Baker’s Yeast
(2, 3) Study Finds Wheat-based Sourdough Bread Started with Selected Lactobacilli is Tolerated by Celiac Disease Patients
More Information
No-Knead Einkorn Sourdough Bread
The Good Gluten You Can Probably Eat Just Fine
The Real Reason Wheat is Toxic (It’s Not the Gluten)
can anyone send me a recipe on how to make this sourdough bread?
I would love to try it.
Thanks
True sourdough bread starter does not use yeast. You can catch the wild yeast by using a starter made from whole wheat flour and water. There are some great recipes for both starters and bread online just be sure the recipes do not use yeast 🙂
I’ve had a difficult time maintaining a sourdough culture — seems the recipes always call for all of my starter and I have a hard time continuing after that. Like others have said — I’d love a recipe for starter and bread.
check this out: http://www.instructables.com/id/Sourdough-Bread/
I’ve made this sourdough many times,and it always turns out great! It’s a true artisan bread, but can be made into loaves, also 🙂
Enjoy!
Sorry- I noticed that the original recipe does ask for yeast- I just leave it out, and my sourdough is fantastic 🙂 I also halve the recipe:
1/2 c sourdough starter
1 1/2 c water
3 c flour
1 t salt
Mix and let sit overnight 12-15 hours, covered with damp cloth.
Flip with floury hands in morning, then let rise another 2-4 hours in a greased bowl.
Pour into pre-heated baking dish with lid (400 degrees F) and bake for 30 min with lid ON
Bake for additional 15 min with lid OFF.
Done!
I’m such a scatterbrain… 450 degrees, not 400 😉
Hi Melissa, love the recipe. Have you tried baking it at 350F for about an hour instead of the higher temp 450F for a shorter period of time? This would preserve more nutrients and damage the cereal grains far less.
This sounds easy and simple. I will try this one! Do you mix it first by hand or mixer. i have a Bosch and would love to use it more esp for breads like sourdough. Also what kind of flour do you use for this? Have you tried the 100% hard whole wheat? What is the texture like?
Spelt works great, but whole wheat gives a really dense loaf! Thanks for the advice, Sarah, I’ll give it a try and see how the finished product compares.
I mix it by hand using a wooden spoon. There really isn’t much mixing to do! For the second mixing/flipping, you just use your hands 🙂 Oh, if you do make it with a mixer, be prepared for the clean-up- it’s really sticky!
I always make it a point to confront “artisan” bakers and question how they make sourdough (or any bread for that matter).
Sarah, I would SO APPRECIATE a recipe of the kind of Sourdough that Celiacs can eat! I MISS my sourdough!!! <3
Thank you for posting this! My daughter is having some issues, and she is currently dairy free (but it doesn’t seem to be helping). She has some symptoms of celiac (praying not!) and her doctor said removing gluten is the next step.
Can Celiacs Eat True Sourdough Bread? – The Healthy Home Economist http://t.co/9NPG7gH
I love the sourdough bread I buy at my local farm though I’d still like to attempt to make it myself.
I love sourdough but have never had good success with baking it myself. And as stated in your article, most sourdough bread you buy is not real sourdough. Anyone out there have a good recipe for sourdough dummies like me?
I need this, too!
You should check out the GNOWFGLINS blog! Wardeh just held a webinar about a week ago addressing how to fix common problems in sourdough baking! I registered for it but missed it, so now I have the link to watch it, I just haven’t yet. I believe the blog also has online classes you can pay to take at any time, though. It’s a great resource!
I had problems also. Try this link and his simple sour dough recipe. The main thing I found out about real sour dough is the time. Since using this sites tips and recipes I have never had a sour dough recipe of any kind not turn out perfect. Good luck.