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.
True sourdough bread does not contain bakers yeast and instead utilizes a lactobacilli based starter culture. True sourdough bread is also baked at a lower temperature for a longer period of time which protects the integrity of the cereal grains and preserves the nutritional value. Not only is the nutritional value maintained, but anti-nutrients such as phytic acid are eliminated and gluten, that very difficult to digest plant protein, is broken down.
When baker’s yeast was first introduced as an alternative to sourdough starters in 1668 in France, it was strongly rejected because scientists at the time already knew that it would negatively impact people’s health.Â
While yeast is used almost universally for baking breads anymore, the skyrocketing cases of gluten intolerance and celiac disease are causing many to look backwards at how nonindustrialized peoples consumed gluten containing breads with no digestive difficulty.
One study that examined how celiacs tolerate true sourdough bread was conducted in Europe. 17 people suffering from celiac disease were given 2 grams of gluten containing bread risen with either baker’s yeast or a normal lactobacilli culture.  13 of the 17 showed negative changes in intestinal permeability consistent with celiac disease. 4 people did not show any negative changes.
Then, the 17 study participants were given true sourdough bread risen with a special lactobacilli culture able to hydrolyze the 33-mer peptide which is the primary amino acid building block that causes an immune response in people with celiac disease. None showed any negative changes in their intestinal permeability after consuming the bread which was made up of 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.
What I find interesting about the study is that even when the people who consumed the gluten containing bread risen with either baker’s yeast or a normal lactobacilli culture, 4 did not show any negative changes to their baseline values of intestinal permeability.  Did these 4 consume bread raised with a normal lactobacilli culture? If so, perhaps even a normal sourdough culture would be sufficient for many celiacs to consume.
Certainly, most with simple gluten intolerance would find true sourdough bread to be easily consumed with no digestive distress.
Clearly, more study on this needs to be done, but the results are incredibly promising.
It seems that the noblemen in the court of Louis XIV of France back in 1668 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!
Sarah, The Healthy  Home Economist
Sources and More Information
Study Finds Wheat-based Sourdough Bread Tolerated by Celiac Patients
Einkorn Sourdough Crackers with Nut Butter
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)
Connie Finch
can anyone send me a recipe on how to make this sourdough bread?
I would love to try it.
Thanks
Rachel
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 🙂
Mickie
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.
Melissa
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!
Melissa
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!
Melissa
I’m such a scatterbrain… 450 degrees, not 400 😉
Sarah, TheHealthyHomeEconomist
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.
teresa
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?
Melissa
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!
Howard C. Gray via Facebook
I always make it a point to confront “artisan” bakers and question how they make sourdough (or any bread for that matter).
Amethyst Dowdell via Facebook
Sarah, I would SO APPRECIATE a recipe of the kind of Sourdough that Celiacs can eat! I MISS my sourdough!!! <3
Erin Boyd Odom via Facebook
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.
HealthyHomeEconomist (@HealthyHomeEcon) (@HealthyHomeEcon) (@HealthyHomeEcon) (@HealthyHomeEcon) (@HealthyHomeEcon)
Can Celiacs Eat True Sourdough Bread? – The Healthy Home Economist http://t.co/9NPG7gH
Kelli
I love the sourdough bread I buy at my local farm though I’d still like to attempt to make it myself.
teresa
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?
Erin@TheHumbledHomemaker
I need this, too!
Emily @ Butter Believer
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!
Jim
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.