Hello, my name is Natasha and I am a passionate baker and a proud parent. My love affair with sourdough bread started when my daughter was a baby and all she wanted to eat was bread! Like many of you, I was looking for the healthiest option for my family, and sourdough bread made with simple, wholesome ingredients seemed like the perfect choice.

However, as I learned more about gluten and its impact on gut health and overall wellbeing, I began to explore different flours and grains. I baked with einkorn, an ancient grain with lower gluten levels and higher nutrient content than traditional whole wheat, for several years (which produces a truly delicious, nutty and sweet loaf – more to come in another post later), but a couple of years ago, our family decided to go completely gluten-free. The journey was challenging, but it all changed when I found a baker who specialized in gluten-free sourdough. Her loaves were exceptional, and she even offered a GF sourdough baking class that I couldn't resist.

Gluten-Free sourdough may require time and patience, but it is well worth it. Not only is sourdough easier on digestion and supports gut health and nutrient absorption, but it is also made with healthier ingredients compared to conventional bread that often contains harmful additives and preservatives.

Why not start your sourdough journey today and bake the best gluten-free bread your family will love? In this comprehensive guide, I will share everything I have learned about gluten-free sourdough bread, including why it's better for digestion, the benefits of using sourdough over store-bought bread, and the importance of avoiding conventional yeast. I will also provide some delicious GF sourdough bread recipes for you to try. Let's get started!

My journey with sourdough bread has been an incredible experience. The slow-fermented bread made with a live starter instead of yeast has become a favorite for my family and me.

Sourdough bread is a naturally leavened bread that is known for its tangy flavor, slightly chewy texture, and crisp, crackly crust. This type of bread has been around for centuries but has recently gained more popularity as people are becoming aware of its benefits.

Sourdough bread can now be purchased in stores or made at home using the various recipes available. It is easy to make, and this has encouraged more people to experiment with different recipes to find one that suits their taste and nutritional needs. In addition to being easy to make, sourdough bread also has many health benefits

When is the Best Time to Eat Sourdough Bread?

In our household, we believe in eating seasonally, which means consuming foods that are grown and harvested during the same season as the sun exposure. This helps us get the freshest and most nutritious ingredients, while supporting local farmers and reducing our carbon footprint.

Regarding sourdough bread, it is recommended to consume it when UVB light is at its highest. While some do not consider sourdough an ancestral food, and many of the ingredients used are not seasonal, most grains used in sourdough are grown in intense UVB light during the spring, summer, and early autumn months in the northern hemisphere. These are, therefore, the best seasons to consume sourdough (and any grains, for that matter).

Despite being a non-seasonal food, sourdough has become a staple in our household, and my kids enjoy eating it at any time! However, I adhere to the principle of seasonal eating, so I only consume sourdough during the peak of summer. In contrast, my children have more forgiving circadian rhythms and are permitted to eat sourdough whenever they please (kids also need more carbs!). Seasonal eating is a fundamental aspect of my teachings, and I have written about its effects and importance in this article: Eating with the Seasons: How to Stay Healthy During Winter.

The Benefits of Sourdough Bread

Sourdough bread may look similar to traditional bread, but the fermentation process that it goes through offers a variety of nutritional benefits. During this process, the sourdough starter is broken down and natural and dietary compounds are created.

There are many reasons why sourdough is better than regular whole-grain bread, including:

1. Reduced Phytic Acids and Increased Nutrient

Generally, bread contains essential minerals such as calcium, iron, and magnesium. However, the human body struggles to absorb these minerals due to the presence of compounds known as phytates. Phytate or phytic acid is a naturally occurring compound in various plant-based foods, including grains. It is referred to as an anti-nutrient as it binds to minerals, making them difficult for the body to absorb.

Sourdough bread, on the other hand, provides a significant benefit in terms of breaking down phytic acid, making it easier for the body to digest essential nutrients in the bread. Studies have shown that sourdough that has gone through a long, slow fermentation process pre-digests and partially neutralizes phytic acid, making it easier for the body to digest the bread and absorb its nutrients.

Moreover, reducing the phytate content also reduces the bread's pH level. A low pH level, along with the presence of lactic acid, increases the bread's nutrient and antioxidant range bioavailability, making it more nutritious.

2. Lower Glycemic Index

Unlike many other types of bread, sourdough is fermented in a way that eliminates harmful carbohydrates. This means that it won't cause your blood sugar to spike after eating it.

The microorganisms that aid in the formation of sourdough have a unique impact on the starch in the bread. They change the structure of the bread molecules, making your body absorb them more slowly, reducing the bread's glycemic index. This means that after consuming a slice of sourdough bread, your insulin levels won't surge as high as they would after eating white bread.

People often report feeling fuller or satisfied after eating sourdough compared to regular bread. As a result, there is a lower risk of insulin resistance, weight gain, and diabetes.

3. Easier Digestion

Sourdough bread is easier to digest than regular commercial bread made with baker's yeast. The fermentation process of sourdough bread, which is carried out by beneficial bacteria and yeast, pre-digests many compounds, making them more bioavailable to the human body.

In addition, the lactic acid bacteria and wild yeast present during sourdough fermentation neutralize the anti-nutrients found in grains, making them easier to digest. This process may also create prebiotics, an indigestible fiber that nourishes the good bacteria in the gut and improves digestion and gut health.

As with other fermented foods, sourdough bread enhances gut health and promotes an ideal environment for nutrient metabolism. A healthy gut directly contributes to a healthy immune system, digestive system, and overall well-being.

4. Sustainable Food Option

Moreover, sourdough is also considered a more environmentally-friendly option. People often make it at home, which reduces plastic waste as fewer plastic bags are needed.

Furthermore, by making sourdough bread at home, you have control over the ingredients used and can ensure that fewer preservatives are added. Not only does consuming sourdough bring numerous health benefits, but the process of making it can also be enjoyable and rewarding.

The Differences Between Sourdough Bread and Store-Bought Bread

Many health issues are associated with bread, making it a controversial topic. Apart from causing digestive problems, bread can also overload your pancreatic enzymes, contain anti-nutrient phytic acid, and trigger gluten sensitivities.

Commercial breads and baked goods that are found on grocery store shelves and restaurant menus are harmful. They contain various non-food substances such as:

Before reaching store shelves, flour can be treated with any of the 60 chemicals deemed safe by the FDA, including chemical bleach. This processing strips the flour of essential nutrients like fiber and vitamin E.

It's important to note the harmful chemicals in most store-bought bread, including:

Preservatives

It is recommended that bread be consumed fresh within a few days of preparation, unless it is frozen. When choosing bread, it is important to look out for preservatives like calcium propionate, which has been linked to Attention Deficit Hyperactivity Disorder (ADHD). In such cases, it is better to avoid the bread and continue your search for a healthier option.

Added Sugar

While a little bit of honey can add sweetness to whole wheat bread, many manufacturers use high fructose corn syrup, genetically modified (GMO) sugar from sugar beets, or artificial sweeteners like "sucralose". These are not the healthiest options and can potentially harm your health. So, be mindful when choosing your bread, as added sugar is a key ingredient to watch out for.

Dough Conditioners

Dough conditioners are not necessary for traditional bread-making, but they are often used by the food industry to speed up the process and reduce costs. Some of the common dough conditioners include sodium stearoyl lactylate, DATEM, monoglycerides, diglycerides, and azodicarbonamide. However, these ingredients have been linked to various health problems, and azodicarbonamide is even banned globally. So, it is best to choose bread that does not contain these dough conditioners.

Why Avoid Conventional Yeast?

The easiest way to make bread is by using dry yeast. It is a quicker and simpler method as there is no need to create and maintain a starter. Additionally, the rising time for this type of bread is much faster. However, the drawback of this approach is that conventional yeasts contain harmful compounds and can be detrimental to one's health.

Sorbitan monostearate is a common ingredient found in commercial yeast. This substance has been linked to allergies and other health issues. Most yeast packages state that they contain "yeast only," but this may not be the case as some preservatives may not be declared on the label due to their negligible quantity.

Unfortunately, it is not possible to verify the methods used by active-dry yeast manufacturers as we are not present in their laboratory or production plant. In some instances, strong acids, lye, ammonia, and anti-foaming chemicals are used to grow and process yeast.

Additionally, there is still ongoing research regarding the use of genetically engineered media to cultivate yeast, such as corn. If this is a concern for you, be sure to look for yeast with "organic" and "non-GMO" labels. These products should not contain any genetically modified components, hazardous chemicals, or pesticides. You can also contact manufacturers and suppliers to inquire about their products.

If you are looking to avoid the harmful compounds in conventional yeast, sourdough is a great alternative. However, some people may find making and maintaining a sourdough starter to be a daunting task. In that case, you can consider using clean yeast brands that are free of harmful chemicals and preservatives. I've provided a few options in the resources at the end of the text. These brands should not contain any genetically modified components, hazardous chemicals, or pesticides, and should be labeled "organic" and "non-GMO". Before using them, it is always a good idea to contact the manufacturers and suppliers to inquire about their products and the methods used to cultivate the yeast.

How to Bake Gluten-Free Sourdough Bread

As a researcher, I do not create meal recipes, but rather seek out experts and test their recipes to help my clients. With the growing popularity of gluten-free sourdough, there are many sources, articles, and recipes available. Here are some of the best recipes I have found:

*Maurizio, Heather Crosby and Chantal (left to right)*

1. Maurizio from The Perfect Loaf

My first experience with sourdough came from following Maurizio's recipes in "The Perfect Loaf." He is truly a magician when it comes to sourdough bread. Maurizio offers step-by-step guides for creating the perfect starter and includes visually appealing illustrations for novice sourdough bakers. He has since published a cookbook containing all his recipes, which was not available when I first began following him. While Maurizio does not specialize in gluten-free sourdough, I am confident that he could produce a remarkable gluten-free loaf if he desired.

2. Heather Crosby from Good Food Cooking School

Heather offers several cooking courses, educating both beginners and experienced individuals on the art of preparing delicious food. One of her particularly innovative courses, which greatly impacted me, was her GF sourdough course. Her approach is innovative, always incorporating the purest ingredients and providing excellent alternatives for those with allergies or similar concerns. I enrolled in several of these courses to gain a solid foundation in the basics.

3. Chantal from Fresh is Real

Chantal is a student of Heather's and has an extensive recipe collection for all gluten-free breads. She also provides hands-on guidance through videos.

Like many things, creating your ideal GF sourdough requires patience, effort, and some experimentation. You can start by trying some of my favorite recipes, such as the Wild Yeast Loaf. This bread is a crowd-pleaser with its soft, sweet, and nutty flavor, making it an ideal option for families. Additionally, it can be used to make delicious sandwiches.

Wondering where to start?

If you are new to GF sourdough baking, I recommend you either take the GF sourdough baking course through Good Food Cooking School or just dive right into making a GF sourdough starter which only takes 4-7 days. From there you can try any of the GF sourdough recipes on the sites I listed or anywhere else you find!

Sourdough Baking Tips and Tricks for a Perfect Loaf

After you've baked sourdough for some time, you'll learn all sorts of little tricks for creating different results and making sourdough work for you. Here are some tricks I've learned that may be helpful to you.

#1. Control the rising environment. Invest in a proofing box, or use the proof function on a toaster or baking oven, to control the rising period. This is most important during cooler months.

#2. Cold-ferment your final proof in the fridge overnight. This helps with timing the loaf (bake it in the morning) and the sourness of the dough, leading to consistent, slow, and even fermentation and rising of the dough.

#3. Let the loaf rest for 2-4 hours before slicing. It's tempting to slice into it while warm but doing so will turn a nice loaf into a gummy crumb. The wait is worth it!

#4. Store your starter in the fridge. This will preserve the starter and make the process easier. Feed it weekly or so - it's a game-changer for part-time sourdough bakers!

#5. Once cooled, slice, wrap, and store it in the freezer. Unless you plan to eat the entire loaf within a day or two, this is a convenient way to keep bread on hand for quick access. Since homemade bread doesn't contain any preservatives, it does not have a shelf life as long as store-bought bread. You can also wrap it in a tea towel and store it in an airtight bag.

Where To Buy Gluten-Free Grains

If you are looking for gluten-free (GF) ingredients, there are a number of physical and online stores you can purchase from. Below is a list of some of the top options for buying GF grains and related products:

Grains:

Purcell Mountain Farm s - offers a wide selection of organic GF grains, including teff, millet, sorghum, and oat groats.
Food To Live - large selection of GF grains, including millet, brown rice, buckwheat, oats and nuts and seeds.

You can also purchase whole grains and mill them yourself at home if you have the time and space. This will give you a fresher and healthier loaf. For tips on home grain milling, check out this article on Home Grain Milling.

My favorite grain mill is the KoMo Classic, and I also own the Wondermill and have previously used the Mockmill. Nowadays, I use the Wondermill for gluten-free grains and the KoMo for einkorn. While the Mockmill is popular and has a good price point, I've had two of them break in the exact same way. If you decide to purchase the Mockmill, Wardee at Traditional Cooking School offers a 5% discount on her website: here's the link. I caution against buying from Amazon or other unreliable sites. Pleasant Hills Grain is a reputable company based in Nebraska. It's important to have a good company to support you in case of warranty issues.

Flours:

Healthy Flour - specializes in sprouted organic flour.
Thrive Market - offers organic flour and organic psyllium.

Seeds:

Mountain Rose Herbs - sells flax and chia seeds.

Oats:

Gluten-Free Oats - offers certified GF oats.
Hayden Flour Mills - sells rolled, raw, and small-batch oats.

Yeast:

Seitenbacher Active-Dry Yeast - organic active-dry yeast.
Bioreal Organic Yeast - organic active-dry yeast.
Bakery Bits - sells Bioreal organic yeast active-dry yeast. Located outside the US. Shipping rates will apply.

Note: While Amazon may be a convenient option for purchasing food items, it is not recommended when it comes to GF grains. These grains are highly susceptible to rancidity, so it is best to store them in the freezer and only take out what you need. This will also kill any insect eggs that may be present. For more information on storing flour and grain, read this well-detailed article.

I do not have any affiliations with these sites or products, other than they are just my favorites and I want to share them!

Baking Items for Gluten-Free Grains

These are the items that you may wish to have in your kitchen as they will be used more frequently than you think:

**The challenger Baking Pan**

The Challenger Bread Pan is a unique cast iron bread pan designed specifically to provide the optimal baking environment for all your loaves. The pan's dimensions allow you to bake various shapes of bread, including bâtards, boules, sandwich loaves and baguettes. It is easy to use and helps maintain a consistent temperature by trapping steam around the dough while it bakes.
Please note that the Challenger baking pan is quite expensive, so if you're not planning to bake frequently, a Dutch Oven might be a more affordable option.

**Proofing Box**

Although not always necessary, a proofing box helps with the proofing process. You will need something to proof your sourdough dough in, and a proofing box is perfect for this. Proofing boxes work best when they have accumulated a good concentration of moisture and consistent warm temp. The moist and warmth will help your dough release quickly. I reluctantly bought mine about five years ago, and it remains one of my favorite bread-making tools.
If you don't have a proofing box, you can use a flour-dusted tea towel wrapped inside a colander placed inside an oven with the light on.

**Linen Couche**

A linen Couche is the ideal solution for allowing your dough to rise softly while wicking out just a small amount of surface moisture, creating a crispy crust and helping your loaf keep its shape. Consider having a few on hand for wrapping or covering dough without sticking.

**Pyrex glass bowls with lids**

You can use these Pyrex glass bowls for measuring, storing, and proofing your dough. The 4-quart size bowl is large enough to hold a double loaf recipe. I have about 8 of these in my kitchen!

**Organic Active-Dry Yeast**

To make sourdough bread, you need a sourdough starter. If you don't have one, you can either make your own or purchase one. Whichever option you choose, it will take a few days before you will be able to bake sourdough bread. You can also use organic active-dry yeast, such as Seitenbacher Active-Dry Yeast, Bioreal Organic Yeast (which can be difficult to find), and VITAM Baking Yeast without Emulsifier.

To Wrap it Up

Gluten Free sourdough can feel daunting at first, but it’s really fun! Read one of the guides, take a class and just try it. Make a loaf, even if it doesn’t rise at first (like so many of mine did!) - I promise you’ll still love it and want to keep on baking. If you have kids, get them involved — they love to measure, mix, and knead the dough. What a fun activity to do together and for them to see where and how their food is made! If you were on the fence about trying sourdough, I hope that this information has convinced you to give it a try. The unique fermentation process used in the making of sourdough bread makes it a healthier option compared to other types of bread. I encourage you to explore the world of sourdough baking and experiment with various recipes to find the perfect one for you. So, what are your thoughts on this topic? Have you learned anything new? I would love to hear your thoughts and experiences with sourdough bread. Happy baking :)

The Ultimate Guide to Baking Gluten-Free Sourdough Bread: Delicious, Healthy, and Easy