Who doesn’t love sourdough bread? It is a great way to elevate the flavor of any meal or sandwich! Did you know that sourdough bread is not only good tasting but also good for your gut microbiome? Keep reading to find out the benefits of choosing sourdough in your diet!
How Is Sourdough Good for the Gut?
Sourdough has many benefits in comparison to other bread options. A few benefits unrelated to gut health include improving:
- Shelf life
- Texture
- Aroma
- Nutritional value
The reason it is so amazing for some individual’s gut health is because it contains lactic acid bacteria. Foods with this bacterium in them help with digestion and improve the immune system. Within sourdough bread, the bacteria reduce the presence of certain carbohydrate molecules that are difficult for the body to digest. Eating sourdough bread can reduce the stress on the body from eating non-digestible molecules in other foods and aid in digestion. In other words, the bacteria begin to break down and digest the carbohydrates in bread to allow less work on the digestive tract and easier absorption of nutrients.
Sourdough bread may be better for individuals with certain health conditions like mild gluten sensitivity and diabetes. The fermentation process of sourdough bread allows some of the gluten proteins to be broken down which can reduce sensitivity compared to other gluten-containing breads. Sourdough is also low on the glycemic index which makes it an excellent option for people with diabetes. Foods that are low on the glycemic index allow for a steadier increase in blood sugar and do not cause large spikes in blood sugar. Another great benefit of sourdough bread is that it is considered a prebiotic in terms of digestion.
What are Prebiotics?
Sourdough is a prebiotic which is why it is so great for the gut! Prebiotics are non-digestible components of food that serve to feed microorganisms beneficial to the gut. They are a form of fiber because the body does not digest them, but they help aid gut bacteria in digesting the food we eat. A few of the benefits of prebiotics include:
- Enhanced nutrient absorption
- Improved digestion
- Immune system boost
- Can help manage weight
- May improve mental health
Prebiotics are not the same as probiotics, but you could think of them as the nutrient source for probiotics.
What Other Foods Are Prebiotic?
Including more prebiotics in your diet can be beneficial in supporting your good bacterial colonies.
- Flaxseed
- Bananas
- Whole grains
- Cabbage
- Asparagus
- Almonds
- Onions
There are many other foods that have prebiotic properties. These are a few to include in your diet if you want to support your healthy gut bacteria!
How To Make Good For The Gut Sourdough Bread!
Sourdough is a bit more complicated to make than typical bread for one reason. The one thing that makes it stand out is that it requires a sourdough starter. A starter is a mixture of flour and water that has yeast in it to allow for fermentation. It can be made at home, but it takes a couple of days to ferment the starter. The sourdough starter could be created, purchased online, or find a friend who already has a starter and take a portion of their starter to make your own!
Reference:
Lau, S. W., Chong, A. Q., Chin, N. L., Talib, R. A., & Basha, R. K. (2021). Sourdough Microbiome Comparison and Benefits. Microorganisms, 9(7), 1355. https://doi.org/10.3390/microorganisms9071355
