But as it turns out, the real issue may not necessarily be modern wheat alone, but the fact that modern bakeries pump out processed, additive-packed breads that go from flour to bag in just a few hours—not nearly enough time for gluten proteins to adequately break down, says Stephen Jones, PhD, director of the Washington State University Bread Lab and professor in the department of crop and soil sciences. (Here is a rundown of different gluten-free flours.) And not only are we ingesting more gluten due to an ultra speedy baking process, commercial bakeries actually add extra gluten (in the form of vital wheat gluten) to their loaves to increase elasticity, says Jones. MORE: Can Fermented Foods Cure A Hangover? The potential fix is opting for long-fermented breads, or true sourdough breads, made via traditional bread baking methods, meaning they’re fermented with a sourdough starter for at least 12 to 15 hours. “Long fermentation breaks down gluten proteins into smaller fragments, and for some, this improves digestibility,” says Lily Nichols, RDN, nutritionist at The Pilates Nutritionist. “The process also breaks down phytic acid, a naturally occurring compound found in all whole grains that inhibits mineral absorption.” So should everyone switch to sourdough? For those with non-celiac gluten sensitivity, or if you just feel a little blah after your morning toast, it can be worth experimenting, given the reduced gluten content and presence of other potentially aggravating additives. Long-fermented breads also have a lower glycemic index, says Nichols, so it may be a smarter pick for those with diabetes—though you still have to mind your portions. If you have full-blown celiac disease, though, all gluten-containing breads (made with wheat, rye, or barley) are off the menu. (Want to go gluten-free to lose weight? Here’s why that probably won’t work.) Just make sure you’re getting your hands on a true sourdough, cautions Nichols, as commercial breads labeled “sourdough” have not always gone through long fermentation. Where to find it? Seek out small bakeries and ask how long their bread ferments before baking. Runner & Stone in Brooklyn is a good pick, with most loaves undergoing overnight fermentation. Alternatively, you can make your own. Try this Whole Grain Sourdough Bread from Breadtopia. Don’t have a starter? Follow this simple tutorial or even order one online.
