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Sourdough may be pricey, but health-wise you’re getting a lot of bang for your, er, dough.
While a standard supermarket loaf is made using the Chorleywood Bread Process (with industrial yeast for a quick rise, and zero fermentation time), sourdough is made from a ‘starter’ (a flour/water mix, rich in good bacteria) and allowed to ferment for up to 36 hours. This is when the magic happens, says Dr Lucy Williamson of lwnutrition.co.uk.
"During fermentation, the live bacteria in the starter digest the starch in the dough, which breaks down much of the gluten," she says. "This makes sourdough much easier to digest. People who experience bloating after eating standard bread can often tolerate sourdough."
While live bacteria in the starter are destroyed during baking, beneficial chemicals made by the bacteria during fermentation survive.
"These post-biotics aid digestion and nurture our gut microbiome," adds Dr Williamson.
A study by the University of Reading found that IBS sufferers had more healthy gut bacteria and significantly less bloating and gas for 24 hours after eating sourdough than after eating mass-produced bread.
Wholegrain sourdough, you'll be getting the benefits of wholegrains too. There's evidence that wholegrain sourdough contributes to the well-established health benefits of the Mediterranean diet.
100g of wholemeal sourdough contains:
The health benefits of dark rye and pumpernickel breads are indisputable, says Stansbie.
"Rye contains less gluten than standard wheat bread, it’s higher in fibre, and is rich in B vitamins and zinc. It also promotes good bacteria in the gut that produce the short-chain fatty acid butyrate. Butyrate has a positive impact on metabolism and can lower inflammation."
Finnish researchers who put subjects on a 12-week diet of either wheat and oat bread or rye bread found that those eating rye bread had lower markers of inflammation in the body, linked to ailments such as arthritis and heart disease.
Rye bread is rich in soluble fibre, a type of indigestible fibre that binds to cholesterol in the intestine and reduces its absorption into the bloodstream. During an eight-week study, researchers in Finland – where it’s widely eaten – found rye was better at reducing cholesterol in men than wheat bread, and lowered LDL (bad cholesterol) levels by 12%. Keep an eye on the salt content though, since some brands can be high in salt.
100g of wholegrain rye bread contains:
Not only does sprouted grain bread contain fibre-rich grains, those grains have been allowed to germinate, a process that unlocks several vitamins, minerals and antioxidants, making absorption by the body easier.
A study at the University of Perugia, Italy, found that sprouting grains such as wheat, oat and buckwheat led to a significant increase in vitamin C content plus antioxidant plant chemicals that protect against diabetes and heart disease.
Researchers also noted that the process of sprouting leads to high concentrations of essential amino acids in the grains, which results in increased protein production in the body. They can be higher in sugar, because the process of germinating converts some of the starches to sugar, but they don't usually contain any added sugar.
They're not easy to buy in the supermarket though, so you might need to go to a health food shop or order online. Some loaves, like Food for Life's Ezekiel, contain sprouted grains plus pulses (lentils, chickpeas and soybeans) for added health benefits. Everfresh sprouted wheat bread, has no added salt, making it a healthy choice if you're trying to manage your salt intake.
100g of Everfresh sprouted wheat bread contains:
"When people feel unwell after eating bread, they often blame gluten, but many times it’s due to a yeast intolerance," says nutritional therapist Lucia Stansbie of foodpowernutrition.com.
"Soda bread is a good choice as baking soda is used instead of yeast, causing less bloating."
That’s not the only health credential of the Irish loaf, says Dr Williamson. "Soda bread is traditionally made using wholemeal flour and often contains a fair amount of oats, which are fibre-rich so good for our digestion and to help balance blood cholesterol."
Do check the label though, since it can be higher in salt than many breads and some brands contain added sugar.
100g of wholemeal soda bread contains:
Wholemeal pre-packaged supermarket bread does at least contain more fibre, but all pre-packaged breads are ultra-processed foods (UPF). "If you look at the label, you’ll see about 15 ingredients you’ve never heard of," says Dr Williamson.
"Additives are used to increase shelf life and emulsifiers to improve texture, which play havoc with our gut microbiome."
Supermarket in-house bakery loaves are often better as they don’t tend to contain preservatives, although this varies, so check the label. More superior options are a wholemeal loaf made with traditional stoneground flour or ‘ancient grain’ loaves.
100g of wholemeal sliced bread contains:
Supermarket granary bread has the same drawbacks of being an ultra-processed food. Soya flour, preservative, palm oil, caramelised sugar, emulsifiers and flour treatment agent are some of the things you might find on the ingredients list.
It also doesn't give you the fibre and other benefits of wholegrains, unless you specifically opt for a wholegrain granary.
100g of granary sliced bread contains:
Another bread made with just a few ingredients and no preservatives (even in most supermarket versions). It also contains heart-healthy olive oil. But it’s low in fibre and high in carbs, so not an everyday bread.
100g of ciabatta contains:
These standard loaves are almost devoid of fibre and full of simple carbs that cause blood sugar spikes, contributing to weight gain and pre-diabetes. They're also an ultra-processed food because of the additives like preservatives and emulsifiers.
100g of white sliced bread contains:
One supermarket white pitta has more calories than a slice of white bread (approx 160 kcals vs 98 kcals), and they’re full of additives.
Wholemeal pittas are a healthier option, and if you can find a brand without additives, they're a good choice.
Ever noticed what a short shelf-life baguettes have? That’s because they contain simple ingredients and no preservatives. However, they are refined carb-heavy, leading to blood sugar spikes.
Tiger baguettes from the supermarket tend to be even worse - they are typically higher in salt and contain more additives, including palm fat in some cases.
100g of tiger baguette contains:
Dense in sugar, calories and gluten, these can really spike blood sugar levels. ‘They’re also highly processed and contain flavourings and preservatives,’ says Stansbie.
100g of plain bagel contains:
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