Hey there, bread lovers! Ever wondered if that delicious sourdough bread you've been baking is gluten-free? Well, let's dive into the world of sourdough and unravel this mystery together.
First things first, sourdough bread isn't gluten-free, unless you're making it with gluten-free flour. If you're using wheat flour, your sourdough will contain some gluten, even though the fermentation process does break down a bit of it. There's been some chatter suggesting that sourdough bread is gluten-free or that it can help those who can't eat gluten reintroduce it into their diet. But let's clear the air - if your sourdough is made with wheat flour, it's not gluten-free. That's a myth!
Now, if you've baked sourdough bread with wheat flour, there will be gluten in your bread. But here's the silver lining - the amount of gluten in sourdough bread is less than in regular yeasted bread. Gluten, a group of proteins found in grains like wheat, spelt, rye, and barley, is what makes your dough stretchy and elastic. It's also the secret ingredient that helps your sourdough rise.
Sourdough made with high protein (gluten) flour like bread flour will rise the most. Lower gluten flours like whole wheat and rye will typically produce a flatter loaf with a less open crumb, because the gluten network can't support the gas bubbles as easily. So, while sourdough isn't typically gluten-free, it does contain less gluten than regular bread because of the fermentation process it goes through.
So, how much gluten is there in sourdough bread? Well, sourdough bread contains much less gluten than regular yeasted bread due to the fermentation process. Regular yeasted bread contains around 124,000 ppm of gluten. That's a lot! But sourdough still contains upwards of 200 ppm - even after a long fermentation period. Now, this is a significant reduction, but it's still not enough to be considered gluten-free. To be classified as gluten-free, food needs less than 20 ppm. So, while sourdough bread may be more easily digested by most people, it's still unsafe for people with celiac disease and could still be inflammatory for those with gluten intolerance.
Why is sourdough bread lower in gluten than regular bread? The answer lies in the sourdough starter, a symbiotic colony of bacteria and yeast. While the yeast are producing gas which gets trapped inside the gluten network of the dough, the bacteria are trying to break that gluten network down. The bacteria ferment the starches in the flour, and it's this process that degrades the gluten.
But, there's a fine line between well fermented and over fermented bread. While longer fermentation periods can make sourdough bread more gut-friendly, they can be detrimental to the rise and spring of your bread because of the eventual total breakdown of gluten. It's a balancing act!
Sourdough bread is easier to digest because of the fermentation process that it goes through. It is also lower in phytic acid and fructans than regular yeasted bread. The good bacteria contained in your sourdough starter are fantastic for your gut microbiome! They neutralize the phytic acid in the wheat's bran, making all of the nutrients in sourdough bread more bioavailable for your body.
While sourdough bread made with wheat flour is unsafe for people diagnosed as celiac, it may be okay for those with a gluten intolerance. The long fermentation of sourdough bread breaks down the gluten and will allow some gluten intolerant people to consume it without issues. If you are celiac, you will need to make a gluten-free sourdough starter to make gluten-free sourdough bread.
Remember, the flour you use, the process you use, and the type of starter you use will all have a bearing on how much gluten is left in your sourdough bread once it's baked. So, while sourdough bread isn't gluten-free, it's a delicious and healthier alternative to regular bread that's easier on your gut!
Please note this post is general information only and cannot be taken as medical advice. If you have a medical condition or are wanting to change your diet, please seek professional advice. Happy baking!
