Hi Growing Friend,

Welcome to our special edition newsletter all about sourdough! I'm so excited to share this one because I have personally fallen in love with baking—and eating—sourdough bread!

I had been looking into baking sourdough bread for months when I was on a walk with a friend who was also contemplating starting. I said I would take the leap and try it out. After I did it, she started too, and it's been so fun connecting over our bread and starter! She named it Vincent Van Dough—ha!

My Sourdough Journey

The reason I started looking into sourdough was simple: I love bread. Like, I'm obsessed! But I was always so sick and bloated after eating it. I wanted to try sourdough to see if I could still enjoy a food I loved without such a bad reaction to it.

Needless to say, I have eaten a TON of bread since and have zero issues! I started baking sourdough in the summer of 2023, and I haven't bought bread at the store for our home ever since. I've made hamburger and hotdog buns, pretzel bites, cookies, pancakes, waffles, pizza, focaccia, garlic bread—you name it. All delicious, and none of it has caused bloating, which is huge for me because of how sensitive my stomach is!

The Science Behind Sourdough: Why Your Gut Will Thank You

When I first discovered sourdough, I was amazed to learn that this ancient bread-making method isn't just trendy—it's actually a game-changer for digestive health. Here's what makes sourdough so special:

The Magic of Fermentation

Unlike commercial bread that relies on commercial yeast for a quick rise, sourdough uses wild yeast and beneficial bacteria (lactobacilli) in a slow fermentation process that can take 12-24 hours. This extended fermentation works like pre-digestion, breaking down proteins and starches that our bodies often struggle with in conventional bread.

Easier Digestion, Better Absorption

The fermentation process creates several key benefits:

Protein Breakdown: The natural acids and enzymes partially break down gluten proteins, making sourdough easier to digest even for some people with mild gluten sensitivities (though it's not suitable for those with celiac disease).

Phytic Acid Reduction: Sourdough fermentation reduces phytic acid by up to 70%. Phytic acid can bind to minerals like iron, zinc, and calcium, preventing their absorption. Less phytic acid means better mineral availability for your body.

Lower Glycemic Impact: The fermentation process creates organic acids that slow down starch digestion, resulting in a more gradual blood sugar rise compared to conventional bread.

Gut Health Benefits

The fermentation process produces beneficial compounds including:

• Prebiotics that feed your good gut bacteria

• Organic acids (lactic and acetic acid) that create an environment where beneficial bacteria thrive

• Improved nutrient bioavailability, making vitamins and minerals more accessible to your body

As you can see, there are so many benefits to sourdough—you can enjoy bread without the bloat!

My Top Sourdough Tips & Tricks

First, you need to understand how the starter works—this was the most confusing part for me! I followed LauraLivesTheGoodLife on Instagram and watched all of her starter highlights. So helpful! Here are my key takeaways:

Essential Starter Knowledge

1. You don't have to feed it every day! You can store it in the fridge and it'll be good for weeks, or even months (though I've never gone longer than probably 6 weeks without feeding it).

2. Use filtered water for feeding. The chlorine in tap water can kill your starter or make it harder to survive and grow.

3. No filtered water? No problem! Let a cup of tap water sit out for 30 minutes to 1 hour and the chlorine will evaporate. Then you can use it! I experimented with this and my starter would not rise with straight tap water, but it thrived with the water I'd let sit out.

4. Your starter loves warmth. It will rise better in the warmer months. If you have trouble in winter, try setting it near a vent or in your oven with the light on and door cracked at 75 degrees.

Getting Started

Need a starter? Let me know! My starter has been shared with probably hundreds of people at this point. Between the people I've shared with and who they've shared with, it's been so fun watching it spread to so many families! You can also buy a dehydrated starter if you don't know someone who can share with you.

My go-to recipe: I follow Laura's Classic Sourdough Bread Recipe. I use the written version, but she also has a video on Instagram that I watched a million times and still pull up! So helpful. She also has tons of other sourdough and discard recipes.

Let me know what questions you have and if you want me to share more about sourdough! I hope you enjoyed this special edition!

Coming up next week: Our deep dive into the chemicals in our food and how addictive they actually are. This will blow your mind!

Rooted in wellness & rising together,
Erica