The Alchemy of Sourdough: Can This Bread Unlock Better Health?

By BRMI Staff

I Received the Memo and Ignored It!

I can’t say I missed the memo about the sourdough craze during COVID; it was more like I read it, shrugged, and moved on. Honestly, I never pictured myself joining the ranks of sourdough enthusiasts.

Sure, I love to cook, but baking? That’s a whole different ballgame. Measuring ingredients? Ugh, no thanks! And let’s be real – I didn’t fit the stereotypical image. No little ones underfoot darting in and out the folds of my skirt while a baby rocks on the hip…heck I don’t even own an apron or Birkenstocks! So the memo was ignored.

Then came my daughter’s visit in the fall. She brought along a sourdough starter – a jar filled with flour, water, and what I can only describe as a mysterious culture. Think of it as paper mache with a twist!

If properly nurtured, it transforms into a bubbly, happy concoction.

However, in the chaos of life, I left it unattended. A few weeks later, the once-vibrant starter had turned into a sad, lifeless blob. I sadly put it out of its misery and went back to my usual routine.

Don’t get me wrong. I absolutely love sourdough, yet I could buy it at the store – and in the summer – at farmer’s markets.

It also seemed as though “sourdough” had some prerequisite courses that I was doubtful I had.

Then my daughter came home for Christmas. Among her carefully chosen gifts was a 10-pound bag of organic bread flour (yes, she packed it in her suitcase), a Banneton basket, a Danish dough whisk, and—of course—a thriving sourdough starter. It was all very thoughtful…I still did not see sourdough in my future…Yet the following weekend she went to Maine with my husband while I stayed back to catch up. My car had been recently hit by a deer and I was a shut-in on one of the coldest days this winter.

The house was lonely, and chilly.

And there it was—the sourdough starter—sitting on the counter like an unspoken challenge. Just like before. Within record time videos from YouTube were filling the kitchen as organic flour, filtered water, sea salt, and starter would take their first steps in being weighed and mixed.

Turns out the scientist in me would rather weigh ingredients than measure them!

Alchemy and Transformation:

How could three simple ingredients – flour, water, salt, and starter (starter is just flour and water – plus the microbes) create something so magical?

On this cold winter day, surrounded by flour-dusted counters, these basic elements transformed into something alive and complex. It felt like alchemy.

Mixing them together for the first time felt familiar as if somewhere hidden in my DNA connected to a deeply held memory.

After all, sourdough bread making dates back thousands of years. It is believed that early bakers discovered fermentation accidentally when wild yeast and bacteria colonized dough left out, resulting in a naturally leavened bread. This method later spread throughout ancient Greece and Rome, where it was further refined.

As I kept playing more and more YouTube videos, I learned that some people develop their starter from their environment who are not bestowed with a friend on their countertop. I am not sure why this impacted me so much, yet it was another confirmation of the alchemy we call sourdough!

It comes from either!

Sourdough: Stages of Life

The next steps were a series of “stretch-and-folds” and because I already had the image of a life being born back in the mixing stage, I imagined the dough as taking its first stretch and breath at life. Each stretch and fold I could feel it getting stronger.

After three stretch-and-folds (a half hour apart), it was strong and robust and needed another rest, known as a bench rest, for approximately four hours.

While on the counter, it grew about fifty percent more than its original size.

It was then placed gently on a clean floured surface and stretched into a rectangle. The long edges of the form are then folded into 3rd’s. After – much like rolling a sleeping bag – it is then formed into a dough ball.

It was then transferred to the Banneton basket, and put in the refrigerator to ferment. (In my mind…from the bassinet, to the incubator to develop.)

So yes, from not being able to imagine myself as “the type” to make sourdough, suddenly I am either giving birth to, or being a Doula, for said sourdough baby.

Its First Steps

In the morning I woke up to the reality that today I could have a loaf of sourdough bread. I also knew that the longer it stays fermenting the more robust it is (up to three days…) Meanwhile, my husband sent me a study via Instagram about 17 patients with Celiac disease who all reacted to conventional leavened bread, yet tolerated sourdough bread without any issue.

Celiac disease is triggered by digestion-resistant gluten peptides that carry immunogenic epitopes. Sourdough fermentation reduces the concentration of gluten peptides within foods bringing an option for those who have limited and sub-optimal choices for breads.

It is also a widely used practice that many store bought sourdough breads cheat and use yeast and rarely use organic ingredients. All signs pointed –and felt like – I was on the right track. In the afternoon, my first loaf of sourdough was baked. It was nirvana!

A New Beginning

I have known my history of getting jazzed about something and then having it fade. I keep expecting it, yet somehow it continues to expand.

Hoping to do a fast at the beginning of February, I was mentally preparing myself. Instead, my new algorithm from social media revealed sourdough focaccia bread. In place of fasting I was making next level focaccia bread with a parmesan garlic dipping sauce!

The fortunate news is that although I have not lost weight, I have not gained any either. Meanwhile, I have never had such amazing, wholesome, and nourishing food!

Since, there have been Dutch babies, pizzas, calzones, popovers, quiches, and tortillas. Every few days there is something new to make from the ever-giving sourdough starter or its discard. I'm reminded that life's most meaningful experiences often arise from embracing the unexpected and allowing it to guide us.

What Is Discard?

To keep a sourdough starter thriving, you feed it regularly. That means if it is 4 ounces, feed it with 4 ounces of flour and water.

If left on the counter at room temperature it will need to be fed more frequently than starter left in the refrigerator. There was a video report of a starter that was left in the refrigerator for almost 7 months and then brought back to life. This makes sense as sourdough can be dehydrated to ship by spreading on parchment paper and letting it dry.

Regardless, it needs to be fed consistently until it can double in size within about 4 hours to be used in making bread. However, after it is fed and vibrant, it will begin to decline in being bubbly.

Essentially, if you are not producing breads, and other products from using the sourdough starter it will keep growing double each feeding. Most home bakers discard a portion of the starter to keep it manageable. The discard is not always active, yet can be used in many recipes.

Feeding Your Starter

Commercial bakers need to feed their sourdough starters daily (or even more frequently), to provide them with ample starter for all the breads and other items they create. This promotes a race with the microbes – the fastest-reproducing microbes dominating over time. The winners are the yeast Kazachstania and the lactic acid bacterium Lactobacillus sanfranciscensis (recently renamed Fructilactobacillus sanfranciscensi) yet this does not always provide the best playing field for the best species in creating sourdough.

Sometimes, a bit of neglect and delay in feeding helps produce a more resilient and better strain. Similar to being a good parent, it's not necessary to coddle your starter; sometimes, a bit of hardship creates resilience and character.

Through variations of feeding and the microbiome of the sourdough’s environment, some produce more lactic acid, which gives a yogurty flavor; others make a sharper, more vinegary tone from the production of acetic acid. Ultimately, each sourdough species, due to the variation of microbes, has slightly different metabolic pathways. Each of these adds flavorful dimensions to the bread they create!

Finding Our Way Back

Sourdough was the earliest method of bread-making. However, when yeast fermentation was introduced to French bread-making in the 17th century, it sparked significant controversy over its health implications. In fact, the Faculty of Medicine even investigated this change and initially banned its use. Despite this, the convenience of baker's yeast (Saccharomyces cerevisiae) eventually led to its widespread adoption in commercial bread production. This shift gained momentum throughout the 19th century, fueled by urbanization and industrialization.

Today, sourdough is experiencing a resurgence as we better understand its positive impact on health and our deeper connection to crafting wholesome, flavorful bread.

Here Are Some of the Main Health Benefits of Sourdough:

Easier to digest: The fermentation process breaks down gluten and starches.
Improved blood sugar regulation: It has a lower glycemic index than many other breads.
More nutritious: Fermentation increases the availability of some nutrients and may reduce compounds that inhibit mineral absorption.
Potentially easier on gluten sensitivity: Research suggests it may have less gluten due to sourdough’s unique fermentation process.

While I was initially dismissive of my first sourdough starter, unaware of its incredible potential and the myriad of delicious creations it could inspire, I now find it difficult to part with any portion of this vibrant, living culture. Its life-giving essence is a testament to the magic of fermentation and the wisdom of health derived from nature.

Life With Sourdough

In the heart of our kitchen, a living, breathing entity has taken up residence, transforming our culinary landscape and our lives. We've affectionately named our sourdough starter "Yaya" – a nod to the nurturing spirit of a Greek grandmother. Though we don't share Greek heritage, the name resonates with the warmth and wisdom this fermented culture brings to our home.

Yaya has become an indispensable member of our household, her influence extending far beyond our home. With each loaf she helps create, we're not just baking bread; we're crafting experiences, memories, and connections.

Yaya's legacy doesn't end at our threshold. Like a benevolent matriarch, she has sent her offspring out into the world. Portions of our starter have found new homes on countertops across our community and other states, spreading the joy and health benefits of sourdough to an ever-widening circle.

Sharing the Memo

For those who may have overlooked the sourdough phenomenon – perhaps dismissing it as just another passing food trend – consider this your second chance. This article serves as a heartfelt invitation to embark on a journey that transcends time, connecting us to age-old traditions while enriching our present-day lives.

Embracing sourdough is more than a culinary adventure; it's a pathway to better health, a means of fostering community, and a way to create lasting memories. As you nurture your starter, you'll find it nurtures you in return.

Let your own "Yaya" become a cherished part of your family's story, creating a legacy of health, connection, and delicious memories for generations to come.

Here is a pdf guide to walk you through the steps! Enjoy!

References:

Pantry Mama, "History of Sourdough Bread," accessed February 19, 2025, https://www.pantrymama.com/history-of-sourdough-bread.

Celiac Disease Foundation, "Sourdough Bread: A Gluten-Free Alternative for Celiac Disease," accessed February 19, 2025, https://celiac.org/gluten-free-living/recipes/sourdough-bread/.

"Sourdough and Gluten Sensitivity," NCBI, last modified September 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7914930/.

https://leslefts.blogspot.com/2016/02/french-food-history-seventeenth-century.html

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