A sourdough bread traditionally was one of the staples in numerous cultures and recently has gained popularity with new fans who recognize it by its typical crusty and slightly sour taste and also by its digestible and gut health beneficial properties. Sourdough is a natural bread starter with wild yeast and lactic acid bacteria and is thus more digestible than regular bread, which may offer some advantages to people with stomach sensitivity condition.

The Science of Sourdough Fermentation

Sourdough bread is made through a different process than the rest of the breads. The flora mix, these being wild yeast and lactic acid bacteria of natural origin, which are used in the sourdough, in contrast to regular bread where commercial yeast is the standard. These microorganisms provide much longer dough fermentations, typically for 12 to 48 hours.

• Fermentation Breakdown of Gluten: Gluten, which is a protein found in wheat and other cereals, is considered to be the source of gut troubles for a lot of people. Most of the gluten is decomposed by the wild yeast and bacteria during the sourdough fermentation process which makes it easier to digest. Those who suffer from non-celiac gluten sensitivity may feel that sourdough bread is tastier because it has a reduced gluten content, hence not gluten-free.
• Pre-digestion of Carbohydrates:  Through a long fermentation process complex carbohydrate might be decomposed into smaller sugars which the body can easily take in. Consequently, it can be inferred that sourdough is probably less likely to cause stomach discomfort than the fast-fermented bread.
• Increased Availability of Nutrients: One of the processes through which the bioavailability of a few minerals such as magnesium, zinc, and B vitamins is enhanced is fermentation. The minerals are usually combined with phytates that serve as absorption inhibitors. Since these phosphates are disrupted during the fermentation, bread has more usable minerals that the body can take up.

The Role of Lactic Acid Bacteria

Lactic Acid Bacteria (LAB) is the principal origin for the sourdough fermentation process. By the fermentation, the bacteria release the lactic acid that is the reason why the sourdough gets its characteristic pungent flavor.

• Probiotics for a Healthy Gut: The bacteria that support the body and generate lactic acid are known as probiotics which have a positive effect on the host if given in the right amount. Probiotics are a perfect source of energy for the human gut microbiome, the community of bacteria in the gut, which is a major part of the good. Good bacteria in the intestines are the foundation of the proper functioning of the digestive and the whole immune system.
• Reduced Gut Inflammation: The LAB managed to lower the inflammation in the intestines. Inflammation in the digestive system is the leading cause of the mentioned digestive disorders, among which are the inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and food allergies, that have been progressively increasing in recent times. Aided with the LAB, which may be the right team for the gut as they would be able to lessen inflammation, the microbiota would then be balanced and healthy.
• Improved Lactose Digestion: Sourdough bread might be a possible alternative for people who cannot digest dairy and have a hard time with it. The fermentation process through which the bread is made results in a reduction of the bread’s lactose content so that it can be digested by people with lactose intolerance. Additionally, the LAB in sourdough can support the digestion of lactose in other foods, hence they could be beneficial for the entire digestive system.

Sourdough vs. Conventional Bread: Digestibility Comparison

A number of variables contribute to sourdough’s better digestion when compared to traditional bread cooked with commercial yeast:

• Gluten and Phytate Breakdown: Sourdough fermentation is going to degrade gluten and phytates that cause stomach pain. Most of the time, bread that is fast baked with yeast is richer in phytates and gluten. Hence, people with sensitive digestive tracts are, probably, to experience discomfort when they consume that type of bread.
• Lower Glycemic Index: The value of glycemic index (GI) for sourdough bread is less than that of a standard one. GI, showing the speed with which carbohydrates are released into the blood, is used to measure blood sugar levels. Low GI bread-blood sugar is released slower and in a more uniform way. Furthermore, if someone eats such bread will not have any digestive problems.
• Less Sugar and Yeast byproducts: Fast yeast fermentation in regular bread usually results in residual sugar and yeast metabolites that may cause digestive disorders or create a feeling of bloating. Sourdough fermentation is a lengthy process that goes on until the sugars are totally decomposed. The bread also contains less additive substances that can cause stomach discomfort.

The Impact of Sourdough on Gut Microbiota

The health of the gut microbiome is a must-have for overall good health. A healthy and varied microbiome is the source of good digestion in the body, it energizes the immune system, and contributes with the positive mental and emotional health. To be more specific, the sourdough fermentation method is the one that really assists microbiome variety, as it allows the good bacteria to thrive in the gut.

• Fermentation Fosters Healthy Bacteria: Sourdough, as a fermented food is an excellent food for digestive system as it encourages the proliferation of lactobacilli and bifidobacteria, which are two groups of good bacteria in the gut. The bacteria support the digestive system, reduce the number of harmful bacteria and make the digestion of fiber easier.
• Enhanced Short-Chain Fatty Acid Production: Sourdough fermentation is one of many processes through which the production of short-chain fatty acids (SCFAs) is increased. These are helpful substances that come from the breakdown of food fibers by gut bacteria. SCFAs might be the defense mechanisms against digestive diseases, the primary supply of gut health, and, furthermore, they can have the property of anti-inflammation.
• Increased Digestive Enzyme Activity: Sourdough not just that improves digestion but additionally makes proteins and carbs easier to digest. This is due to a fact that it can stimulate the production of digestive enzymes in the intestines. Consequently, the nutrients will be taken in with less work via the digestive tract.

Sourdough Bread Market

The sourdough bread market grew rapidly over the past year as consumers are focusing more and more on products with clean labels, minimal processing, and a healthy lifestyle. Natural fermentation of sourdough bread has become quite engaging for the health-conscious buyers of today as no chemicals or preservatives are used in the process. The market has expanded because of the popularity of low-carb and gluten-free diets, as sourdough bread is easier for the digestive tract than regular bread. The demand for sourdough bread in the market has been elevated with the trend of the rise of bakeries that specialize in bread art and home baking.

According to Pristine Market Insights, sourdough bread is unique mainly for its potential to be a digestive health helper along with its usual quality and texture. Comparatively, sourdough is the least digestible and the least harmful bread to the gut, which is mainly due to the slow fermentation process that sticks in wild yeast and good bacteria. Those that like to eat healthy and fast digestible bread can make sourdough their number one as it offers several advantages including the ability to lower gluten content, lower glycemic index, and probiotic content. Sourdough bread can really be the right set for those who are moderately gluten sensitive, have suffered from digestive disorders, or just want to be healthier.