Hello Semsa. This bread certainly is diverse and digestible from a nutrition standpoint. I love that you have so much variety in there to provide fibre for your microbiome to keep you immune system well and help digest food. You asked me how one could make this even more diverse and digistible. The other ingredient I would find really interesting to see combined with sourdough grains, would be the addition of a little flour made from chickpeas or lentils. These "legume" flours provide special "prebiotic" fibre which helps feed the microbiome into a healthy pattern (good for digestion, and helps slow down digestion so we feel fuller for longer). The other thing that really interests me recently about sourdough is the following. Yes the dough contains lots of probiotic lactic acid bacteria which help break down the elasticky gluten ahead of eating it, so much easier on the tummy. But what excites me is the new research which focuses on the postbiotics. When the probiotics go in the oven, they are killed off by the high temperature. But what they leave behinds are these postbiotics also known as metabolites such as short chain fatty acides like butyrate. This helps mend the gut lining and keep inflammation low in the body. Butyrate can even travel up to the brain and help us think sharper. Conclusions: sourdough is fabulous and an important part of a gut healthy diet - which influences the rest of our health too.
Hello Semsa. This bread certainly is diverse and digestible from a nutrition standpoint. I love that you have so much variety in there to provide fibre for your microbiome to keep you immune system well and help digest food. You asked me how one could make this even more diverse and digistible. The other ingredient I would find really interesting to see combined with sourdough grains, would be the addition of a little flour made from chickpeas or lentils. These "legume" flours provide special "prebiotic" fibre which helps feed the microbiome into a healthy pattern (good for digestion, and helps slow down digestion so we feel fuller for longer). The other thing that really interests me recently about sourdough is the following. Yes the dough contains lots of probiotic lactic acid bacteria which help break down the elasticky gluten ahead of eating it, so much easier on the tummy. But what excites me is the new research which focuses on the postbiotics. When the probiotics go in the oven, they are killed off by the high temperature. But what they leave behinds are these postbiotics also known as metabolites such as short chain fatty acides like butyrate. This helps mend the gut lining and keep inflammation low in the body. Butyrate can even travel up to the brain and help us think sharper. Conclusions: sourdough is fabulous and an important part of a gut healthy diet - which influences the rest of our health too.
Thank you for the feedback, just what I needed.
I will look more into butyrates…
Also any suggestions about using oat/rye/buckwheat flakes just soaked or cooked? Does it make a difference to use either way?