Bread isn't bad for you - boost your gut health with sourdough!

You’ve probably heard many times that bread is bad for you. There was a trend of fitness enthusiasts and celebrities warning you to never eat bread, especially if you are trying to lose weight and get fit! But the truth isn’t quite that simple. It all comes down to the type of bread and where you source it from.

Easy to eat but hard to digest?

Most bread sold in supermarkets and many bakeries contains additives and emulsifiers. These ingredients are added during baking to make the bread more uniform, softer, and durable. They also extend the breads shelf life.¹

Emulsifiers are common in processed foods. They help blend ingredients that would otherwise separate, such as fats and water, resulting in a smoother and softer dough.² This may seem harmless, but these additives can have an adverse effect on your gut microbiome, which is essential for digestion, immune function, and overall health.

Recent research has shown that emulsifiers can disrupt the delicate balance of bacteria in your gut. They promote inflammation and harm the diversity of beneficial gut microbes.³ This disruption can lead to increased intestinal permeability, which is linked to various chronic conditions, including autoimmune diseases, allergies, and metabolic disorders.⁴

Awareness of the potential health impacts and, ultimately, understanding what’s in your bread and how it may affect your gut health is an important step toward a healthier and more nourishing diet.

A rising alternative

Due to the growing evidence surrounding processed breads, sourdough-based breads are gaining popularity.⁵ Unlike many breads that contain artificial additives, preservatives, or emulsifiers, sourdough is naturally leavened, and utilises a starter of fermented flour and water in place of typical yeast to make the bread rise.

The natural process of making sourdough bread gives it various health benefits, these include:⁶

Higher in fibre and prebiotics – supports digestive health and promotes satiety.
Higher in protein – contributes to muscle maintenance and overall nutritional intake.
Probiotic content – contains beneficial bacteria that improve your gut microbiome health and support digestion.
Lower glycemic index – leads to more stable blood sugar levels after eating.
Better mineral absorption – fermentation enhances mineral bioavailability.
Naturally longer shelf life – this is due to natural acidity, reducing the need for preservatives.
Rich in antioxidants – the fermentation process can increase antioxidant levels, supporting overall health.

Where can you get it?

Like other breads, sourdough can be found in supermarkets and bakeries but it’s important to make sure that the sourdough you buy is genuine. A true sourdough will only contain flour, water and salt, including the starter. It won’t contain any additional yeasts or additives!

If in doubt, you can source a local artisan bakery to be sure of their ingredients. Alternatively, you can make sourdough by buying a starter culture or bake your own bread!

Remember to start slowly and gradually when introducing new foods or supplements into your diet. If you experience mild symptoms such as bloating or tummy pain, you may need to reduce your intake or take a break until symptoms subside.

Want to add more probiotics to your diet? Check out this article – A beginner’s guide to fermented foods!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.