Picking Your Flour Blend
These are the flours I use most for my gluten-free sourdough bread! I switch these up often, and I recommend you experiment with them as well, taking notes to see which combinations you prefer. Ill go into a bit more detail about this in the recipe itself.
You can also use other flours, like buckwheat flour, teff flour, oat flour, and Im sure others I havent mentioned! Ive yet to experiment adequately with these to be able to speak to them, but I will update this post as I know more about those flours and how they perform within this recipe.
Why Sourdough Bread Isn’t Gluten
It’s true that the fermentation process for sourdough bread partially breaks down the gluten in the flour, which is the origin of the claim that sourdough bread is safe for people who have celiac disease or non-celiac gluten sensitivity. However, it only breaks it down partially not enough to render the wheat-based bread gluten-free .
The buzz around sourdough as a potential option for rendering wheat-based bread gluten-free comes from some recent research. These studies looked at whether very specific strains of sourdough lactobacilli and yeast could break down the gluten in wheat flour completely if given enough time to work their magic. This process of breaking down proteins into fragments is called hydrolysis.
In one study, people with diagnosed celiac disease were randomly assigned to one of three groups. The first group ate pretty standard gluten-y bread, which had 80,127 parts per million of gluten in it . The second group ate bread made with flour that had undergone the hydrolysis process “extensively” the resulting bread had 2,480 ppm of gluten in it . And the third group ate fully hydrolyzed bread, which had 8 ppm of residual gluten in it.
Gluten Intolerance And Sourdough
It was my daughter Maci’s inability to digest wheat that started me on a journey learning about foods that were transformed when they were sprouted or made with sourdough. People who came to my classes and website were experiencing the same results when eating bread that was made with sourdough cultures or sprouted. Even those who were gluten intolerant seemed to do really well. Now, not everybody who is gluten intolerant can handle it right away. They need to heal their guts first with cultured foods on a regular basis or try Einkorn sourdough which is missing the protein that is hard for those with difficulty handling gluten. After this occurs, I have seen so many people thrive when eating bread as long as these breads were fermented or sprouted.
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Sourdough Wheat Bread Is Not Safe For Folks With Celiac Disease
Gluten Free Watchdog has tested three artisanal sourdough breads for gluten. We will not be testing any additional varieties. As the test results prove, wheat-based sourdough bread, including those made in small bakeries by artisanal bakers contains a lot of gluten and should not be eaten by anyone with a gluten related disorder. Full Stop.
Test results:
- Product: Dan the Baker Country Sourdough Bread
- Test date: April 2015
- Why product was tested: At the time of testing the bakery website included a page entitled Sourdough for Celiacswhich as of April 6, 2015 stated: A recent study based out of Italy shows that 80% of those with doctor-confirmed celiac disease can eat sourdough bread every day and experience no adverse symptoms. In sourdough bread, the concentration of gluten is decreased by about 97% Eating sourdough can be a safe and healthy way to consume grains for nearly everyone, even 80% of those diagnosed with celiac disease as evidenced by the Italian study.*
- Ingredients: Water, Wheat flour, Ohio whole wheat flour, Sea salt, Wild yeast, Brown rice flour, Olive oiltrace amounts
- Test results using the sandwich R5 ELISA : 104,000parts per million of gluten
* The study referenced on the Dan the Baker website is a 2011 study by researchers Greco et al.
Please feel free to share this post with any bakers who claim their artisanal wheat-based sourdough bread is okay for folks with a gluten related disorder.
What Breakfast Cereals Are Gluten
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What Makes Sourdough Easier To Digest
The wild yeast and bacteria in a sourdough starter break down some of the carbohydrates and proteins found in flour, says Kate Scarlata, a Boston-based dietitian and author of The Low-FODMAP Diet book. When bread is made with fast-rising yeast, the bacteria dont have time to do any pre-digesting.
When you add bakers yeast, that speeds the process of the rising of the bread, and it doesnt give the fermenting event enough time to really happen, Scarlata says. It should be a 12-hour-plus process for best digestibility.
The process also breaks down a carbohydrate found in wheat called fructan. We know from our research that in a large proportion of people its the fructans in foods that theyre sensitive to as opposed to the gluten, Varney says. When you limit foods containing gluten, you also limit exposure to fructans, which will help symptoms in those people.
How Much Gluten In Sourdough Bread
There is no definitive answer to this question as it depends on a number of factors, such as the type of flour used, the fermentation process, and how the bread is baked. However, it is generally agreed that sourdough bread contains less gluten than bread made with other types of flour. This is because the fermentation process breaks down some of the gluten proteins, making them easier to digest.
If you have a normal gut, this stretch and expansion is not a problem. Those with IBS, on the other hand, may experience visceral hypersensitivity. Flour is broken down by the wild yeast and bacteria that live on it. Wheat contains a carbohydrate called fructan, which is also broken down during this process. When the dough ferments, it produces enzymes that break down phytic acid. It has a higher level of resistant starch than any other bread. As a result, blood sugar levels drop because the body takes longer to digest carbohydrates. There is no absolute way to make a good sourdough the secret is to practice every time you make it.
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Ferment It For 7 Hours Or Longer
Sourdough bread is transformed when it is fermented for 7 hours or longer. Then it is not only easily digested, but can often be handled by those who are gluten intolerant. Here is a recipe to make overnight sourdough bread. It is the best one for beginners and the one I think tastes the best. Well . . . that’s not entirely true. I love so many, but this one has a great flavor and is easy. I have devised a slower, longer fermentation method that is even more effective for those who have severe gluten problems.
Our List Of Ingredients
Only fresh spring water and the most nutrient-rich gluten-free grains go into our sourdough-based gluten-free breads. We source top quality rice, corn, millet, quinoa, sorghum, and buckwheat directly from our trusted farmers to ensure our breads are full of the essential vitamins and minerals that make up a healthy gluten-free diet.
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What Kind Of Sourdough Bread Is Gluten
There is no such thing as gluten-free sourdough bread because sourdough bread is made with wheat flour, which contains gluten.
Wheat, rye, and barley all contain gluten, which is a protein. If you have celiac disease, it is critical that you avoid all gluten sources. Because gluten damages the intestinal lining, those who suffer from this condition must avoid it. In this article, we will look into whether sourdough bread is a good substitute for gluten-free bread. Because of their gluten sensitivity, some people with non-celiac gluten sensitivity claim that the digestive system does not react to sourdough bread. Fermenting wheat-based products may make them easier to digest than other types of food because some proteins, starches, and inflammatory compounds are easier to digest. Some people may become ill as a result of the addition of additional compounds to bread.
Baking with gluten-free flour improves the taste, texture, and shelf life of regular bread. The simplest method is to use a gluten-free starter. If you want to look for a bakery that specializes in GF bread, look in your neighborhood. By doing so, you can always rely on a good loaf of bread.
My Bread Is Gummy Inside
Chances are, one of the following is the case:
- You didnt cook it long enough
- You used too much water
- You cut into the bread too early, or accidentally broke the crust somehow while it was cooling
- You dropped the bread dough into the cast iron skillet too hard
Typically, its the first one. I would usually recommend baking longer! If you find your bread is getting too dark on the bottom, and still gummy on the inside, try lowering the temperature and doing a longer bake. This will help the bread dry out in the center for the perfect consistency, which is soft but not wet or sticky at all!
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How Sourdough Bread Is Helping People Eat Gluten Again
If youre sensitive to gluten, sourdough bread could be your new best friend.
Gluten is the most misunderstood substance of the new millennium, so demonized that even coffee, yogurt and body wash are labeled gluten-free as a selling point.
But weve been eating grains for some 100,000 years, so what accounts for the sudden, massive increase in gluten intolerance?
Marketing accounts for most of it: Eighty-six percent of Americans who think theyre gluten-intolerant arent. But it also has to do with the way were baking bread.
The invention of quick-rise commercial yeast has replaced the way weve baked bread since the beginning. But now, the rising popularity of sourdough bread is teaching us something: Its easier to digest.
Use Of Selected Strains Of Lactobacillus For Removing Gluten And Enhancing The Nutritional Properties Of Gluten
Forty-six strains of sourdough lactic acid bacteria were screened for proteolytic activity and acidification rate in gluten-free flours. The sourdough cultures consisted of Lactobacillus sanfranciscensis LS40 and LS41 and Lactobacillus plantarum CF1 and were selected and used for the manufacture of GF bread. Fermentation occurred in two steps: long-time fermentation and fast fermentation using the previous fermented sourdough as inoculum with Saccharomyces cerevisiae . GF bread started with bakers yeast alone was used as the control. Gluten was added to ingredients before fermentation to simulate contamination. Initial gluten concentration of 400 ppm was degraded to below 20 ppm only in the sourdough GF bread. Before baking, sourdough GF bread showed phytase activity ca. sixfold higher than that of GF bread started with bakers yeast alone. Atomic absorption spectrophotometric analysis revealed that the higher phytase activity resulted in an increased availability of free Ca2+, Zn2+, and Mg2+. The concentration of free amino acids also was the highest in sourdough GF bread. This study highlighted the use of selected sourdough cultures to eliminate risks of contamination by gluten and to enhance the nutritional properties of GF bread .
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How To Bake Gluten
The key ingredients in homemade gluten-free sourdough bread are gluten-free flour, water, patience, and time.
For the starter you will need equal parts gluten-free flour blend and water .
Then:
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Mix the flour blend and water together in a bowl/jar until there is no dry flour left.
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Lightly cover and let sit at room temperature for 24 hours.
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Mix another 50g gluten-free flour blend and 50g water into the mixture and leave for 24 hours. Repeat this feeding process for six days, watching carefully.
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When the mixture becomes bubbly and smells like yogurt, it is ready to use.
To bake the gluten-free sourdough bread itself:
Ingredients:
Instructions:
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Mix the sourdough starter, water and eggs together in a bowl.
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In a separate bowl, mix the gluten-free flour blend, sugar xantham gum and salt, and then stir in the oil until well blended.
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Blend the wet ingredients into the dry ingredient + oil mix.
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Leave to rest for up to 8 hours.
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Quarter the dough and leave all but one of the pieces in the fridge.
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Place this piece on a parchment lined baking tray and leave to rest for another 4-8 hours.
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Preheat the oven to 450 degrees F.
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Gently slash the top of the dough with a sharp knife and place in the oven.
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Cover and bake for 15 minutes.
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Reduce the oven temperature to 425 degrees F, uncover and bake for 20 more minutes until the crust is browned.
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Let cool completely before slicing.
Cultures For Health Gluten
Whilst we dont usually advocate the use of starter cultures , gluten-free starters sometimes need an extra leg up! So, if youre looking to bake gluten-free sourdough at home, Cultures for Health sell an excellent starter culture just add water and gluten-free flour. And its available for shipping in the US and Canada.
Other gluten-free breadBReD Mountain Loaf
We have our very own gluten-free Mountain Loaf available to purchase online for in-store pick up at our plant-based bakery in Whistler, BC.
Please note, whilst we do make gluten-free products in our bakery, we cant guarantee that they are suitable for celiacs as they are produced in the same space as our gluten-based products.
How to make gluten-free sourdough
Gluten-free sourdough starters can take time to cultivate and require more maintenance than glutenous starters. But the resulting sourdough is totally worth it!
Alternatively, if youre using a starter culture like Cultures for Health, check out this video for more instructions on how to bake gluten-free sourdough:
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Is Sourdough Bread Easy To Digest
Sourdough bread may be easier to digest than white bread for some people. According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the good bacteria in your intestines. These bacteria are important for maintaining a stable, healthy digestive system.
The Various Brands That Are Accessible
The following brands of sourdough are either certified gluten-free themselves or utilize exclusively certified gluten-free ingredients in their products:
Bread SRSLY.Ener-G.Cooks Gluten-Free Sourdough.
There are probably other brands that would work just as well. Simply make it a point to give the label a thorough reading before making a purchase. You might also look around your neighborhood for a bakery that specialized in producing goods that are gluten-free.
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The Ratios Of Sourdough
Youll hear people saying things like 100% hydration or 85% hydration when talking about sourdough.
What they are talking about when they say this is the ratio of flour to water. So, if a loaf is 100% hydration, then the ration of flour to water is 1:1.
I would recommend not getting too caught up in hydration ratios. I mostly ignored them while I learned all about sourdough, and that works well for me. The only time I really refer to them is when talking about my starter, which I feed with about 100% hydration. All this means is that youre feeding 1 part starter to 1 part water to 1 part flour.
Gluten-free flours vary far more widely in absorbency than traditional all-purpose flour does, which means its more important to look out for the right consistency in gluten-free sourdough starter, rather than precisely the right ratio. Many times with my gluten-free flours, I find I need more water than flour because the flour is so absorbent.
Baking Gluten Free Sourdough Choosing The Right Pan
As you can see at the top of this post, there are many different options when it comes to baking your gluten free sourdough bread. If you prefer to make an artisan-style loaf, no bread pan is needed.
Follow along with one readers VIDEO of how she made her beautiful gluten free sourdough loaf using with this recipe and this artisan method following clicking here to watch!
For that method, I found that lining a large glass bowl with oiled parchment sprinkled with more gfJules Flour was the best way to support the bread as it rose.
Once risen, I simply lifted up on the parchment and laid it out onto a baking sheet for the bread to bake.
The bread will take more of a free-form shape, but its really beautiful and impressive!
Using either the artisan or bread pan method, you may choose to dust the top of the loaf with gfJules Flour before baking for a more rustic look, or simply brush olive oil onto the top, or both.
I like the look of the flour with the golden finish of the olive oil in combination, so most of my loaves pictured are done that way.
Allow the dough to rise covered with oiled plastic wrap to help keep the loaf warm and moist. I like putting the loaf into a preheated 200F oven, then turning the oven off, but turning the light on. I do this with the bread rising in either the bowl or the oiled and floured bread pan.
You can allow the bread to rise here for a minimum of 1 1/2 hours or up to one day if youre baking egg-free.
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