What is Personalised Bread?

What are the Preventative Health Benefits of Genetically Tailored Bread Consumption?

Genetic profiles play an increasingly important role in our efforts to improve health through nutrition.

1. Gluten Sensitivity and Celiac Disease: Genetic testing can identify individuals at a higher risk of developing celiac disease or gluten sensitivity. For these populations, consuming bread made from gluten-free grains or using sourdough fermentation (which can reduce gluten content) may be beneficial. Sourdough fermentation, in particular, has been shown to decrease the amount of gluten to levels tolerated by some individuals with gluten sensitivity, though not for those with celiac disease.
2. FODMAP Sensitivities: Certain individuals have difficulties digesting FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols), which can be present in bread. Sourdough bread, which has lower FODMAP levels due to fermentation, may be more suitable for such individuals, supporting digestive health and preventing IBS (Irritable Bowel Syndrome) symptoms.
3. Metabolic Health: Genetic variations can influence our ability to metabolise starches and sugars from bread, affecting glycemic response and risk factors for type 2 diabetes and cardiovascular diseases. Choosing whole grain, high-fibre and sourdough bread can improve postprandial blood glucose levels and insulin sensitivity, particularly in individuals genetically predisposed to these conditions.
4. Gut Microbiome Modulation: An individual's genetics affect the composition and function of the gut microbiome, which in turn affects health outcomes. Consuming bread with high dietary fibre and polyphenol content, such as whole grain sourdough, can support a diverse and healthy gut microbiome. This is crucial for immune function, metabolic health, and reducing inflammation.

How tailoring bread to your Gut Microbiome supports your health

It’s not just about baking; it's about revolutionising how we think about our health, our diet, and the profound affect the foods we consume have on our gut microbiome.

My Approach to Tailoring Bread

Everything depends on case-by-case analysis of the relationship between an individual’s gut microbiome and their overall health. The gut microbiome is a complex and diverse ecosystem within the digestive system. It plays a crucial role in many aspects of health, from digestion and immunity to mental well-being. Through careful analysis of an individual’s gut microbiome profile, I tailor bread to nourish and optimise this microbial community, using the BALM Protocol.

1. Optimising Fibre Content

I emphasise the importance of fibre, not just in quantity but in variety. Different fibres serve as prebiotics, nourishing specific bacteria in the gut. By analysing an individual's gut microbiome composition, I can identify which types of fibre will be most beneficial for them, selecting grains and ingredients that promote the growth of health-supporting bacteria.

2. Increasing Microbial Diversity

A diverse gut microbiome is a hallmark of good health. Tailored bread recipes incorporate a wide array of whole grains, seeds, nuts and legumes, introducing a broad spectrum of nutrients and fibres. This diversity encourages a richer, more balanced microbial ecosystem in the gut.

3. Making the Most of Fermentation

Sourdough fermentation is at the heart of BALM. This traditional process not only increases the bioavailability of nutrients by reducing phytic acid, but also breaks down gluten and other irritating compounds, making bread more digestible. The lactic acid bacteria involved in this fermentation process produce a range metabolites that are known to have a positive affect on health.

4. Symbiotic Recipes

I integrate symbiotic recipes into my baking, combining prebiotics and probiotics to create foods that support the gut microbiome holistically. These recipes are designed to nourish the microbial community in the gut in order to improve digestive health and overall well-being.

5. Personalisation and Empowerment

I believe in empowering individuals to take control of their health through baking. By teaching people how to tailor bread to their unique gut microbiomes, I want to provide them with the knowledge they need to make informed dietary choices. This empowerment extends beyond nutrition, fostering a deeper connection to the food we eat. Marrying the art of sourdough to cutting-edge science, we can make personalised bread the cornerstone of a holistic approach to health and well-being.

How personalised bread reduces reliance on dietary supplements

No matter where you turn, someone is trying to sell you something essential to your good health. But while we know that some people need targeted dietary support, the majority – assuming they eat a healthy, well-balanced diet – do not need to supplement their diet with synthetic nutrients such as vitamin tablets and antioxidants.

Our approach to bread-making follows the Baking as Lifestyle Medicine (BALM) protocol. We aim to minimise reliance on dietary supplements by maximising the nutritional value of the bread itself. We know that a well-balanced, nutrient-dense diet, tailored to individual needs, is usually more effective than supplements when it comes to delivering vitamins, minerals, and other essential nutrients. Here’s how it works.

1. Nutrient Density

By selecting ingredients that are naturally high in nutrients such as whole grains, seeds, nuts and legumes, we ensure that each loaf of bread delivers a broad spectrum of essential vitamins, minerals, fibre and phytonutrients. This spectrum not only enhances the bread's nutritional profile, but also promotes a more holistic approach to nutrition, covering gaps that might otherwise need to be filled by supplements.

2. Bioavailability

The fermentation process, especially in sourdough bread-making, naturally enhances the bioavailability of nutrients found in grains. Fermentation breaks down phytates, which are compounds that can bind to minerals like iron, zinc and magnesium, inhibiting their absorption. By reducing phytate levels, fermented bread improves absorption of these minerals, making them more available to the body and reducing the need for mineral supplements.

3. Gut Health and Nutrient Absorption

A healthy gut microbiome is crucial to optimal nutrient absorption. The diverse fibres and resistant starches found in carefully crafted bread act as prebiotics, nourishing beneficial gut bacteria. A balanced gut microbiome improves digestion and enhances the body's ability to absorb nutrients from food. By supporting gut health through diet, we can improve nutrient uptake and reduce the necessity for supplemental forms.

4. Personalisation to Dietary Needs

Bread can be tailored to individual dietary needs and health conditions. By recognising which nutrients are lacking in each case, and adapting bread recipes to fit the individual’s health status, lifestyle and dietary restrictions, a personalised nutrition strategy can often eliminate the need for generic, one-size-fits-all supplements.

5. The Whole-Food Principle

The emphasis on whole, minimally processed ingredients in our bread-making aligns with the whole-food principle: nutrients should ideally come from food, where they exist in complex matrices and synergistic relationships that the body recognises and utilises efficiently. Supplements, while useful in certain contexts, can rarely replicate the holistic benefits of whole-food consumption.

Who Can use Bread Personalisation to improve health?

For years now, I have been personalising my bread and the bread that I bake for others. At the Sourdough School, I run a certified training programme teaching others how to personalise bread. This is a versatile approach that can be applied across various sectors and by numerous professionals to promote health and wellness through diet. Here is a comprehensive list of some the people who I have trained to use this approach:

• Doctors who use this approach to socially prescribe baking as Lifestyle Medicine to their patients, recognising the therapeutic and nutritional benefits of tailored bread-making.
• Nutritionists who apply personalised bread-making in their recommendations to clients, offering customised nutritional advice that includes bread tailored to specific dietary needs.
• Dieticians who have incorporated this method into dietary plans for patients, using the specific nutritional composition of bread to address health concerns and promote overall well-being.
• Both Artisan Bakers and Industrial Bakers develop recipes for their customers, focusing on crafting bread that meets the growing demand for health-oriented, personalised nutrition in both artisanal and industrial settings.
• School Cooks and Cafes integrate personalised bread into their menus to cater to the diverse nutritional needs and preferences of their students and customers.
• Psychiatrists and Occupational Health Specialists within the NHS have incorporated a baking initiative, recognising the mental and physical health benefits of bread-making and its role in patient care and rehabilitation.
• Parents, especially those with children who require additional nutritional support or have specific dietary needs, such as children with adhd and autism, utilise personalised bread-making to ensure their children's diets are nutritious, optimal to support gut health, and enjoyable.
• Carers, looking after someone with an autoimmune condition or cancer. Every bite counts here when it comes to nourishment.
• Carers of the Elderly who can use tailored bread-making to address the specific dietary requirements and preferences of older adults, improving their nutritional intake and quality of life.
• Community Health Workers and Social Workers can utilise personalised bread-making as part of community health initiatives, promoting accessible and affordable nutrition.
• Fitness Coaches and Personal Trainers might incorporate this knowledge to provide comprehensive wellness advice that includes nutritionally rich, personalised bread recipes to support physical health and recovery.
• Public Health Officials advocating for the integration of personalised bread-making into public health nutrition strategies, aiming to address widespread nutritional deficiencies and improve population health outcomes.
• Culinary Schools and Cooking Classes offer specialised courses on personalised bread-making, equipping future chefs and bakers with the skills to cater to the diverse nutritional needs of their clientele.
• People who work in hospices as end of life therapy for the families who are visiting their loved ones. Bread making is therapeutic and comforting when words fail.

Can bread be personalised to meet my personal health needs?

Irritable Bowel Syndrome (IBS) Sourdough recipes can be customised to include gut-friendly ingredients that promote a balanced microbiome, helping to alleviate symptoms of IBS. Female sufferers can change their baking and eating habits to suit the time of the month and work with hormone fluctuations

Mood Disorders including Depression and Anxiety Engaging in the creative process of baking can really help to boost mood and provide a sense of achievement, which is beneficial for those dealing with depression and anxiety. Nourishing the gut is helpful in managing and preventing depression

Blood Glucose Dysregulation (e.g., pre-diabetes, insulin resistance) Tailoring recipes to lower the glycemic index of bread is something I work on with diabetic and pre-diabetic individuals. The goal is to help manage pre-diabetes and insulin resistance through dietary means

Cardiovascular Disease Prevention Prevention of CVD is about nourishing the gut; incorporating whole grains and ingredients rich in fibre, antioxidants, and healthy fats; and lowering stress and inflammation. The way you bake, eat and share bread can support heart health and prevent cardiovascular diseases

Obesity or Weight Management Issues Over the years, many people have delightedly reported weight loss after changing their approach to bread. I can customise sourdough recipes to be nutrient-dense and to support your weight management efforts

Neurodivergent Individuals, including those with Autism and ADHD This is a specialist area, and one close to my heart as I am myself neurodivergent. Recipes and eating patterns can be tailored to meet nutritional needs and sensory preferences; ingredients can be selected that support cognitive function and help manage mental health

Autoimmune Conditions The goal here is to manage inflammation and lower stress by creating recipes with anti-inflammatory ingredients

Elevated Stress levels due to life events (e.g. grief, menopausal transition, life stressors) By itself, the process of baking sourdough can be therapeutic, offering respite from life's stressors. If you need a total reset, a personalised bread baking course could be ideal

Situational Challenges such as Parenting Difficulties, Caregiving Stress, or Dealing with Adolescents’ Issues Baking is a grounding activity that provides comfort and routine during challenging life situations

Inflammatory Bowel Disease IBD is a condition I encounter frequently. IBD symptoms can be managed by alleviating stress and avoiding bread that exacerbates symptoms. Patients with IBD are routinely misadvised to avoid bread

Mild Cognitive Impairment (MCI) or Early-Stage Dementia For those with MCI or early-stage dementia, learning something new can be challenging. Baking can stimulate the mind and provide a sense of accomplishment and daily structure, and it's something you can do with your partner, relative, friend or neighbour

Chronic Fatigue Syndrome (CFS/ME), Fibromyalgia, or Other Autoimmune Conditions Engaging in low-intensity, rewarding activities such as baking can contribute to a sense of well-being without overexertion

Recovery from Addiction Whether baking individually or together as a group in recovery, the process of making bread is a mindful activity that can contribute positively to the recovery process. When it provides structure, a sense of achievement, and a safe place to be during a challenging time, baking becomes something beautiful and nurturing

Sleep Disorders The grounding and relaxing nature of baking might aid in establishing better sleep routines

Carers Looking After a Patient with Cancer, for Example, and/or the Patient Themselves Baking can provide nourishment and a therapeutic activity for those caring for others or themselves

Chronic Constipation, Especially with a Parent Who Is Struggling with Their Children Bread can be customised with high-fibre ingredients to support digestive health and alleviate constipation

Patients at Risk of Bowel Cancer Incorporating cancer-preventative ingredients into bread recipes can contribute to a diet that supports bowel health

Symptoms of Social Isolation I love that baking can be a communal activity, encouraging social interaction and providing a sense of belonging and connection. There is no question that a personalised bread making course has helped people combat feelings of lonelines. Baking is an amazing way to meet new people, and I use various strategies that encourage people to connect socially and make new friends

As you can see from this list there are so many reasons for you to personalise your approach to bread. If you'd like to discuss any of these then please get in touch.