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Sourdough - transform your bread & your health

The Healthiest Bread in the World: Science-Backed Baking for a Better Gut Heath

Vanessa Kimbell is a time-served baker who specialises in gut health and trained in the art of sourdough bread in the Dordogne. A bestselling author, she holds a doctorate in Baking as Lifestyle Medicine and Preventative Health and is a member of BANT. Vanessa combines deep expertise in sourdough with unparalleled knowledge of the science of bread and digestion. At The Sourdough School, she teaches personalised artisan bread tailored to optimise gut health and genetics. Discover healthy bread recipes, tips, and techniques featuring sourdough fermentation, wholegrain benefits, and personalised baking advice—designed to inspire a slower, healthier approach to baking, eating, and sharing bread.

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Heath Care Providers: Training In Prescribing Baking As Lifestyle Medicine

The History of Sourdough Bread

21 March 2015 by Dr Vanessa Kimbell

Bread is older than metal; even before the bronze age, our ancestors were eating and baking flat breads. There is evidence of neolithic grinding stones used to process grains, probably to make a flat bread; but the oldest bread yet found is a  loaf discovered in Switzerland, dating from 3500 BCE. The use of leavening was discovered and recorded by the the Egyptians; there is some discussion about how this process happened, and the degree to which there was an overlap between brewing and bread-making, but obviously without a handy time machine it’s going to remain one a debating point among historians of ancient food.  What is not in doubt is that the ancient Egyptians knew both the brewing of beer and the process of baking leavened bread with use of sourdough, as proved by wall paintings and analyses of desiccated bread loves and beer remains (Rothe et al., 1973; Samuel, 1996).

Wild yeast is used in cultures all over the world in food preparations that are so seeped in culture and history that they have been made long before any form of written words.  The Sudanese, for example make kisra (fermented dough made with sorghum), The Ethiopians use wild yeast to make injera (teff), Mexicans make pool a fermented corn drink, Ghanaian kenkey and Nigerian  use fermentation for their maize to make ogi,  Indian idli  breakfast cakes, made with rice, beans or chickpeas, and the Turkish make bona `( a ferment drink) generally with wheat, maize, sorghum, or millet  and Nigerians ferment the cassava to make gari or fufu with.

Until the time of the development of commercial yeasts, all leavened bread was made using naturally occurring yeasts – i.e. all bread was sourdough, with it’s slower raise. Indeed, one of the reasons given for the importance of unleavened bread in the Jewish faith is that at the time of the exodus from Egypt, there wasn’t time to let the dough rise overnight.

 interior of a peasants house

From Egypt, bread-making also spread north to ancient Greece, where it was a luxury product first produced in the home by women, but later in bakeries; the Greeks had over 70 different types of bread, including both savoury and sweetened loaves, using a number of varieties of grain. The Romans learned the art of bread from the Greeks, making improvements in kneading and baking. The centrality of bread to the Roman diet is shown by Jevenal’s despair that all the population wanted was bread and circuses (panem et circenses). We have sourdough recipes from seventeenth century France using a starter which is fed and risen three times before adding to the dough. The French were obviously far more interested in good tasting bread over an easy life for the baker.

The introduction of commercial yeasts in the nineteenth century was to the detriment of sourdough breads, with speed and consistency of production winning. By 1910, Governmental bills preventing night work and restricting hours worked made  more labour intensive production less sustainable, and in response, the bakers moved again towards faster raising breads, such as the baguette. It’s only since the nineteen eighties that there has been demand again for sourdoughs in the UK, to the extent that in 1993, regulations were issued defining what could be sold as a sourdough bread. In Germany, again, the use of sourdough was universal until brewers yeasts became common in the fourteen and fifteen hundreds. The overlap between brewing and baking was reflected in  monasteries producing both bread and beer, using the heat of the oven to dry malted gain and the yeast to raise the bread. However, the big difference was that in Germany, sourdoughs continued to be used for rye breads, even as bakers’ yeasts became more popular for all other types.

1517 Lyon houses
1517 Lyon – bread was often made with a wide variety of grains including oats and barley as well as wheat and groups peas and beans.

While yeast is still used with rye flours, the sourdough is used to increase acidity, which prevents starches from degrading. This use in Germany is also seen in other countries with a strong rye bread tradition; Scandinavian countries and the Baltic states. Like France, the Germans have regulatory protection of what can be sold as sourdough.

The prospectors and explorers in the United States in the nineteenth century were referred to as sourdoughs as it was a practice to keep the mother leavening on your person, to make sure it didn’t freeze in the bitter winters. Personally I think that it was to get the yeast’s going, with the warmth so they would be more active and make better bread rather than as a freezing prevention measure.  As a result, the bread in San Francisco was predominately sourdough, with bakeries such as the Boudin Bakery still baking today after having been founded in the mid nineteenth century.

1900 sourdough mining klondike
San Francisco sourdough is the most famous sourdough bread with evidence of continuous production since 1849. History point to the California gold rush for it;s popularity when miners were nicknamed sour doughs after their bread.

Here in the UK, greater and earlier urbanisation, and the later invention of the Chorleywood process enabling the mass production of bread using softer English wheats moved baking away from small scale and artisanal production towards larger industrial methods. However, with the current triumph of television baking, and a re-invigoration of interest in the quality of the food we eat after the nadir of the post war period, interest in sourdoughs from smaller bakeries and home production is once again on the rise.

 

Click here to see a full list of Sourdough Bread making classes

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All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

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About Dr Vanessa Kimbell

Dr. Vanessa Kimbell is a leading expert in nutrition and the digestibility of bread. Her doctorate focuses on Baking as Lifestyle Medicine and preventative health, specialising in personalising bread for gut health and genetics. She is the Course Director at The Sourdough School, a world-renowned centre of research and education in bread, the gut microbiome, and the impact of bread on health, based in Northamptonshire. She is currently writing her 6th book and is a best-selling international author.

More information about Vanessa can be found:
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Reader Interactions

Comments

  1. Pedro Pôla

    23 September 2024 at 5:28 am

    This was a very informative article. Are any of you in the Sourdough Club aware of a Portuguese bread type that approaches the Traditional Sourdough of San Francisco?

    Reply
  2. Sierra

    12 March 2022 at 6:25 am

    This was such a well done article! Thank you for a lovely post to read while enjoying my slice of sourdough haha!

    Reply
  3. Phoebe

    16 June 2021 at 6:10 am

    How old is the oldest Sourdough today?

    Reply
    • Lucy JenningsLucy Jennings

      28 June 2021 at 12:49 pm

      HI Phoebe good question! And not one I am sure anyone really knows the definite answer to. Did you mean the bread itself in terms of origin, or the oldest sourdough starter?
      Here is a nice article https://www.nytimes.com/2020/04/11/science/sourdough-bread-starter-library.html
      And here is Puratos Sourdough Library https://sourdoughlibrary.puratos.com/en/#p=scene_p1.html
      Hope that helps? Warmest wishes Lucy

      Reply
  4. Bob Gastineau

    3 July 2020 at 7:11 pm

    I just started making sour dough starter and bread. It is one of the best breads I have ever had. With only three ingredients: flour, water, and salt, its amazing what you can produce with some time and effort. Do your own research on what works for you. You will be pleasantly surprised at your results.

    Reply
  5. Jacqueline

    12 June 2020 at 6:00 pm

    Was looking into the Alaskan Sour Dough Starter and came across this wonderful history. Thank you for sharing. Love digging deeper in food culture and history.

    Reply
    • Lucy JenningsLucy Jennings

      15 June 2020 at 8:39 am

      Thanks Jacqueline so glad you enjoyed it. Warmest wishes Lucy

      Reply
  6. Maurizio

    25 June 2015 at 2:01 pm

    What an excellent dip into the long and interesting history of sourdough! I love the quotes and especially the old pictures you added in. It’s amazing humans have been using yeast/bacteria in this way for so long and it continues on today.

    Cheers & happy baking!

    Reply
  7. Erica Peters

    1 April 2014 at 2:43 am

    Wonderful article. Just wanted to note that the miners known as “Sourdoughs” were from the Klondike Gold Rush of the 1890s. (The California miners had much less trouble getting commercial leavening agents.) I was wondering if you have seen early sources praising sourdough bread for its sour tang — I’ve been trying to track that down but haven’t been able to find positive references to a sour taste before 1904. Thanks again for a fascinating article.
    Erica J. Peters, author of San Francisco: A Food Biography (Rowman & Littlefield, 2013)

    Reply
    • Dr Vanessa KimbellVanessa Kimbell

      1 April 2014 at 5:42 am

      Hi Erica,

      No, sorry .. my earliest reference to the word Sourdough so far is 1907. I read GO
      The gold fields of the Klondike 1897
      On openlibrary.org

      “The men had hard times making bread, and I taught several of them how to make yeast bread. We could get hops and canned potatoes, and it was easy enough to make yeast, but how I did long for a raw potato—anything fresh and green. We didn’t lack for visitors at the mines. I had nine to luncheon with me there before I even had a table to eat off, and one time it was so that strangers would come and eat—even come and take any food in sight, and bolt with it. We had some one staying at our house nearly every night, for people were always passing through, and they had to have shelter.Page 160

      Reply
      • Erica Peters

        1 April 2014 at 3:41 pm

        Thanks for that reference and the great quote!

        Reply
  8. Heidi Roberts

    25 March 2014 at 12:11 pm

    Those loaves of bread look so tasty, I can practically taste them with butter and home made cherry jam!!

    Reply
  9. jennie

    24 March 2014 at 6:23 pm

    Really interesting post with loads of research, enjoyed reading it.
    jennie

    Reply
  10. Mary Longford

    22 November 2013 at 12:18 pm

    I love the idea of Dr Who, esp Malcolm Tucker-in his time machine- returning to find the origins of the use of leavening. But even more- a time when all bread was sourdough- aaahhhh. The link between brewing and baking bread is also very interesting & a while ago I read about this in Dan Lepards’ The Handmade Loaf. Thanks.

    Reply
    • Cecelia Dowdy

      22 March 2017 at 8:00 pm

      I really loved this article. I made sourdough bread without using commercial yeast. It was quite interesting, and it took a long time to rise. I’ve been on a bread-making binge for months. I’ve also been researching how bread was made during historical times. They also mention yeast in the Bible. Yes, as you pointed out, been around for ever, seems like!

      Reply
      • paula lugo

        23 May 2020 at 3:03 pm

        I would love to know how to bake this healthy bread but I don’t know where to start…..I need to know how to make the price baking powder recipe

        Reply
        • Lucy JenningsLucy Jennings

          2 June 2020 at 10:08 am

          HI Paula we have an online sourdough learning website called the Sourdough Club which is for beginners and intermediate. You work through the course content at your own pace. It is everything you need to know about sourdough, each step clearly explained including over 70 masterclass videos with vanessa, and support from Vanessa and the team throughout, via a students forum. It is here should you wish to consider it: https://thesourdoughclub.com/join-the-sourdough-club/
          We give you a free sourdough starter or you can learn to make your own. I hope that helps. Lucy

          Reply

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Todays live for diploma students will be on 'How t Todays live for diploma students will be on 'How to engage your patient in the lifestyle changes of the BALM' with @vanessakimbell 

In their 6pm live session, we help keep our students on track with the syllabus and discuss the application of Baking As Lifestyle Medicine to the 6 pillars of Lifestyle medicine, applying the research papers, application of the Research, and how this ties into prescribing, along with guest lecturers, discussions and sharing knowledge.

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BAKE, ANALYSE, EAT; RECALIBRATE & REPEAT. 📆 Th BAKE, ANALYSE, EAT; RECALIBRATE & REPEAT.

📆 The Sourdough School Clinic - Thursdays 8pm - for students of The Sourdough School 

✏️ In this weekly live session, we cover technical baking questions. Students can submit their Baking Record Sheets in advance of the session.

📋 We look at the details of our student's bakes - the specifics of the flour, timings and temperatures. Using our sourdough record sheets Vanessa will make suggestions on how they might modify, or recalibrate the next time they bake.

Follow the link in the bio to learn more about becoming a student at The Sourdough School 👆

#sourdough #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
IBS AWARENESS MONTH Do you suffer from irritable IBS AWARENESS MONTH

Do you suffer from irritable bowel syndrome (IBS)? It can be tough to deal with the uncomfortable symptoms of stomach cramps, constipation, diarrhoea and bloating. But did you know that making dietary changes, such as incorporating sourdough bread into your diet, could help alleviate some of those symptoms?

Studies have shown that sourdough's long, slow fermentation process can reduce IBS symptoms. Plus, during #ibsawarenessmonth, we're exploring how adding different herbs and spices to your sourdough can further improve both the flavour and the digestion of your bread.

Let's talk about gut health, fermentation, and how sourdough can be a delicious and healthy addition to your diet. Join the conversation and share your experiences with IBS and sourdough.

#guthealth #healyourgut #healthygut #guthealing #guthealthmatters #letfoodbethymedicine #foodasmedicine #gutbrainconnection #nutrientdense #micronutrients #digestivehealth #nutritionfacts #microbiome #breadandguts #ibsawarenessmonth
THE SOURDOUGH SCHOOL – HAND CARVED WOODEN LAME THE SOURDOUGH SCHOOL – HAND CARVED WOODEN LAME

One of the biggest issues around using a plastic lame to score sourdough, of course, is that eventually the blade will become blunt and the lame could end up in landfill.  So several years ago I talked to my dear friend EJ about developing a lame with a replaceable blade. And he came up with this very beautiful hand carved wooden lame.

Very sadly EJ is no longer with us. Recently a friend of EJ’s who is also a wood turner and carver offered to make these again for us in remembrance of our dear friend.

Follow the link in the bio to our shop where you can find our full selection of wooden sourdough tools 👆

#sourdough #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
The Baking As Lifestyle Medicine (BALM) Protocol The Baking As Lifestyle Medicine (BALM) Protocol

The current food system is broken at multiple levels, from the pesticides used in our soils to the emulsifiers and additives adulterating industrially-processed foods. Nowhere is this more apparent than in the bread we eat.  The figures reported by the UK Flour Millers say that bread is bought by a staggering “99.8% of British households” and that “the equivalent of nearly 11 million loaves are sold each day. Approximately 60-70% of the bread we eat is white and sandwiches are thought to account for 50% of overall bread consumption. Average bread purchases are the equivalent of 60.3 loaves per person per year.” 

Most bread sold is made by modern processing methods that strip heart-healthy whole grains of their nutrient contents, resulting in low-fibre bread with a high glycemic index. Over time, white processed bread can increase a person’s risk of insulin resistance alongside other lifestyle diseases.

We’re on a mission to revolutionise the bread making process at every level – from soil to slice. The rules governing this are laid out in our Baking As Lifestyle Medicine protocol. 

#lifestylemedicine #health #functionalmedicine #nutrition #integrativemedicine #healthylifestyle #wellness #lifestyle #rcgp #dietitian #nutritionist #healthcareprofessional #holistichealth #healthyliving #plantbased #guthealth #naturopathicmedicine #selfcare #functionalnutrition  #naturopathicdoctor #foodasmedicine #foodismedicine #lifestylegoals #cpd #lifestylechange #mentalhealth #sourdough #sourdoughschool #bakeforhealth
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