Of course, you with IBS can eat sourdough bread
April 10, 2024
April 7 is Sourdough Day, and we just have to celebrate it! Not only is a real sourdough bread incredibly delicious, but it’s also something that most people with IBS can eat. Moreover, it provides satiety and keeps blood sugar levels stable. However, it should be a real sourdough bread that has fermented long enough and hasn’t been rushed to become as fluffy as possible in the shortest time.
Less gluten and FODMAPs in sourdough bread
The fermentation process breaks down oligosaccharides (FODMAPs) or fiber components in the grain, and these are what cause bloating, not gluten. Read more about gluten or FODMAPs. One could say that sourdough bread is fermented outside the stomach rather than inside it. It also seems that the gluten protein is partially broken down during the fermentation process, so sourdough bread would contain a smaller amount of gluten. However, some breads contain added wheat gluten. If you see it on the ingredient list, switch to another bread! Added wheat gluten is not particularly healthy for us because the body cannot properly handle and break down the gluten protein.
Start a sourdough starter in different ways!
The sourdough starter can be made in many different ways. For those who want a simple version, we recommend one with spelt, while those who want to be a bit more advanced might want to try making a gluten-free sourdough starter. There are varying levels of difficulty for sourdough starters, and once they are established, you can use different types of flour for baking. If you start with a spelt starter, you can eventually bake it with sifted spelt flour to achieve a completely gut-friendly bread. If you are baking gluten-free, teff and millet are good gluten-free flour alternatives that still contain vitamins, minerals, and dietary fiber. Sourdough bread lasts longer than regular bread and freezes very well.
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Reg. Dietitian, Belly Balance
Read more about
Constipation
Being constipated or having a hard stomach and not being able to go to the bathroom regularly affects one’s entire life. Thoughts start swirling, “When will it happen, how will it go, and where will I be then?”. The stomach’s inability to work at the right pace not only affects the fact that bathroom visits become infrequent; constipation itself can make one feel uncomfortable, while gas, bloating, and pain become more challenging to manage.
Diarrhoea and loose stools
Diarrhoea is defined as having more than three thin and watery bowel movements per day. There can be several reasons for experiencing diarrhoea. One reason might be an overly active bowel, which can sometimes affect individuals with IBS.
Oat meal and IBS
Eating oatmeal has many positive effects on our body. For instance, it has been observed that oats strengthen the gut. A new study shows that certain fibers in oats, called beta-glucans, are particularly effective in keeping the intestinal lining tight and resilient.
