If you’re like most people, bacteria might be something you associate with sickness or poor health. But that’s not always the case. Our digestive tract is full of healthy bacteria that help us break down food, absorb nutrients, and fight off disease. It’s one of the reasons that fermented foods are often hailed as healthy—they deliver a dose of probiotics, or good bacteria, to keep the microbiome in our intestines flourishing.
But fermented foods aren’t limited to pickles and sauerkraut. There’s a particular type of bread that’s made with a process of fermentation: sourdough, with its distinctively sour flavor, rises with the aid of fermentation rather than dry yeast like a typical loaf of bread.
The Hype About Sourdough
Sourdough might not be exactly a health food like kale, blueberries, or salmon. But health enthusiasts consider it a slice above traditional bread for three crucial reasons:
The probiotics: Don’t underestimate those healthy bacteria created in the fermentation process. These bacteria boost digestive health by breaking down complex carbohydrates, fiber, and sugar, and even some people who have a sensitivity to grain products have reported having an easier time with sourdough because some of the starch has been predigested by the bacteria. The enzymes: These same bacteria that break down carbohydrates can also boost production of crucial enzymes in our digestive system—for example, lactase, which our body uses to convert lactose, the sugar in dairy products, to glucose we can use for energy. The glycemic index: Sourdough isn’t a low-glycemic food, but it’s slightly better than traditional bread. This is because fermentation eats up some of the natural sugars in the grain, so you have less of a blood sugar spike. A typical slice of white bread has a glycemic index of 100, whereas a slice of sourdough is 55. Worth noting: Sourdough’s fermentation process does give it a health boost, but it’s not a miracle. Probiotics can aid digestion, but it won’t be enough to counteract the symptoms of celiac disease or lactose intolerance.
Get Started
Ever wondered how to create a sourdough starter? It’s easier than you think:
Combine 1/2 cup flour and 1/4 cup water in your jar. Stir until smooth. It should be the consistency of thick pancake batter. Cover loosely (with a lid, towel, or plastic wrap) and let it sit at room temperature for 24 hours. After 24 hours, you might see a few bubbles—great! (But if there’s nothing yet, that’s fine too.) Discard half the starter. Add 1/2 cup flour and 1/4 cup water. Stir and cover again. Each day, discard half and feed with 1/2 cup flour and 1/4 cup water. You should start to see more bubbles and a rise in volume. It might smell tangy, yeasty, or slightly sour. After about a week, you’ll have a starter that doubles in size within 4–6 hours of feeding and has a pleasantly sour smell. You can now use your starter to make all kinds of sourdough creations, including bread, biscuits, pretzels, pizza crust, or pancakes!
