Tips to Minimise the Potential Onset of Leaky Gut Choose foods rich in fibre which support the growth of good bacteria such as wholegrain breads and cereals, fruits and vegetables, nuts. Add probiotics rich foods to your diet which can improve gut health such as sourdough bread, yoghurt, tempeh, sauerkraut and kefir.
Improved Digestive Health
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.
Some lactic acid bacteria (LAB) strains that are part of the sourdough starter are considered as probiotics which have great potential for improving gastrointestinal health.
The amount of probiotics found in sourdough bread is increased through fermentation, producing a loaf great for gut health. This specific fermentation process also creates a bread that may be easier to digest than conventional bread. Plus, because its energy releases slowly, it will help keep you fuller for longer.
Similar to other fermented foods such as sauerkraut , kefir and pickles, sourdough bread is fermented by using lactobacillus cultures, which are gut-healthy probiotics . The cultures don't survive the baking process (bummer!), but lactic acid is created (bonus!), and that does the body a whole lot of good.
Sourdough is one such bread which is recommended due to its anti-inflammatory grains. The bread is created through fermentation making its vitamins easier to digest. Sourdough is also low-glycaemic meaning it won't spike a person's blood sugars and also contains prebiotics which form during the fermenting process.
The bottom line. Sourdough is a healthier alternative to regular white or whole wheat bread. Although it has comparable nutrients, the lower phytate levels mean it is more digestible and nutritious. The prebiotics also help to keep your gut bacteria happy, and it may be less likely to spike blood sugar levels.
Choose foods rich in fibre which support the growth of good bacteria such as wholegrain breads and cereals, fruits and vegetables, nuts. Add probiotics rich foods to your diet which can improve gut health such as sourdough bread, yoghurt, tempeh, sauerkraut and kefir.
There are many foods and substances that can cause inflammation and contribute to the development of a leaky gut, including: Refined carbohydrates, like white bread and pasta.
Modified rye bread may ease the symptoms of irritable bowel syndrome (IBS) according to a study, which recommends this food as a way to increase fibre intake for patients with this condition.
It's nutritious.
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health.
Although some studies may suggest that sourdough bread shouldn't worsen IBS symptoms, at least one study found it was not better tolerated by those who believed they were sensitive to wheat. 4 This doesn't mean that there aren't other irritants within the bread that will generate a reaction in you.
Sourdough bread technically does start off containing probiotics, as this is essentially what the starter is made out of. But once the bread is baked, the friendly bacteria die at such high temperatures in the oven, so the true factual answer is NO. Cooked sourdough bread does not contain probiotics.
In sourdough, the lactic acid bacteria produce an enzyme called phytase, which effectively 'pre-digests' the phytic acid during the extended fermentation. This partially neutralises the effects of the phytic acid and makes the bread easy for us to digest.
Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread.
The healthiest bread brands
DeFazio and Malkani have a few favorite healthy bread brands. Those include: Food for Life Ezekiel Sprouted Whole Grain Breads, Dave's Killer Breads, Trader Joe's Whole Wheat Sourdough, Alvarado Street Bakery, Angelic Bakehouse, Vermont Bread Company, and Franz Bakery.
Foods to avoid
Wheat-based products: bread, pasta, cereals, wheat flour, couscous, etc. Gluten-containing grains: barley, rye, bulgur, seitan, triticale, and oats. Processed meats: cold cuts, deli meats, bacon, hot dogs, etc. Baked goods: cakes, muffins, cookies, pies, pastries, and pizza.
Inflammatory foods such as gluten and dairy are considered one of the leading causes of leaky gut. Toxic foods including sugar, alcohol, caffeine, and processed foods can also cause leaky gut.
A main reason lectins and legumes are said to be harmful to health is that they cause leaky gut syndrome.
You can also manage a leaky gut when you eat foods rich in omega-3 fatty acids like fish, seaweed, nuts, and seeds. Omega-3 assists in reducing inflammation, which is often the reason for the leaky gut symptoms.
If you're having digestive symptoms choosing bland carbohydrates that are easy to digest can be soothing and gives your digestion a chance to recover. White rice instead of brown rice is one option, as is plain sourdough bread for toast rather than multigrain or wheat.
Is Good for Your Gut. The fermentation process for sourdough bread can lead to an increased number of prebiotic- and probiotic-like properties, which help improve gut health, according to a 2021 review in the journal Microorganisms.
May be easier to digest
Traditional sourdough undergoes a slow fermentation process, the result of which is an increase in the bioavailability of the bread's vitamins and minerals. This process also starts the breakdown of protein (including gluten), making sourdough easier to digest.
Well it is true! Scientists, nutritionists, and health experts all agree that naturally-fermented sourdough bread is healthier than 'regular' white or whole wheat bread – for a multitude of reasons! Sourdough is more nutritious, easier to digest, and has a lower glycemic index.