My Favorite Gluten Free Sourdough Bread

While sourdough bread has been around for centuries, it has become a very popular hobby over the last 4-5 years. I know I can’t get onto my social media pages without seeing someone share their sourdough loaves or discard recipes. And while they always look so delicious, I know for an increasing number of individuals, this beloved staple is actually what is causing them their digestive struggles.

I know, I know- you’ve probably heard that sourdough bread is easier to digest than regular bread due to its natural fermentation process that breaks down the gluten and phytic acid, which are two substances that can cause digestive discomfort. Additionally, the lactic acid bacteria in sourdough enhances gut health by promoting the growth of beneficial microbes. And while all of that is definitely true and why so many people have turned to sourdough, it can still be very problematic for some people’s digestive systems.

The Digestive Challenge of Traditional Sourdough Bread

Traditional sourdough bread, while celebrated for its complex flavors and natural fermentation process, can still be very problematic for our digestive system. The primary culprit behind these digestive issues is gluten – a protein found in wheat, barley, and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten can trigger a range of uncomfortable symptoms, from bloating and gas to more severe gastrointestinal distress.

Additionally, the fermentation process in traditional sourdough, although beneficial in breaking down some of the gluten and making nutrients more bioavailable, does not eliminate gluten entirely. This partial breakdown can still lead to digestive discomfort in sensitive individuals. Moreover, the high glycemic index of traditional wheat-based sourdough can cause blood sugar spikes, leading to further metabolic disturbances.

The Holistic Health Benefits of Gluten-Free Sourdough Bread

Switching to a gluten-free sourdough alternative can significantly enhance digestive health and overall well-being. A thoughtfully crafted gluten-free sourdough bread, utilizing ingredients such as flaxseeds, oats, quinoa, sunflower seeds, brown rice flour, millet flour, oat flour, tapioca flour, and psyllium husk powder, offers a multitude of health benefits:

Improved Digestibility: Gluten-free ingredients are inherently easier to digest for those with gluten sensitivities. Psyllium husk powder, in particular, is renowned for its high fiber content, which aids in digestive health by promoting regular bowel movements and preventing constipation.

Nutrient-Rich Ingredients: Each component of this gluten-free blend brings its own set of nutrients. Quinoa and millet flour are rich in essential amino acids, while flaxseeds provide a valuable source of omega-3 fatty acids. Brown rice flour and oat flour are excellent sources of fiber and B vitamins, supporting metabolic health and energy production.

Anti-Inflammatory Properties: Sunflower seeds and flaxseeds are packed with antioxidants and anti-inflammatory compounds. These properties help reduce inflammation in the gut, promoting a healthier digestive system and potentially alleviating symptoms of irritable bowel syndrome (IBS) and other inflammatory conditions.

Blood Sugar Regulation: The combination of complex carbohydrates and fiber in ingredients like oats, millet, and quinoa helps stabilize blood sugar levels. This is crucial for maintaining energy levels and preventing the sugar crashes often associated with high-glycemic foods.

Enhanced Satiety: The high fiber content from psyllium husk, oats, and seeds helps promote a feeling of fullness, reducing the likelihood of overeating and supporting weight management.

My Favorite Gluten-Free Sourdough Bread

If you are anything like me, I am sure that you have already looked up a few gluten-free sourdough bread recipes and instantly got discouraged because of the long list of ingredients compared to a traditional sourdough loaf and the long instructions always made it seem too daunting. Well girlfriend, I am here to tell you that this one is EASY! I originally found this recipe from Vanilla And Bean, but have simplified it to make it so much easier that you will come back to it week after week.

Ingredients

For the Soaker:

3 Tbsp Whole Flax Seeds

3 Tbsp Whole Rolled Oats gluten free

3 Tbsp Red or Tricolor Quinoa rinsed under running water

3 Tbsp Hulled Sunflower Seeds

1/3 C (80g) Water (room temperature and filtered)

For the Bread:

1/3 C + 2 Tbsp (100g) Gluten Free Sourdough Starter previously fed, and doubled in size

2 1/2 C + 2 Tbsp (605g) Water (80F)

3 Tbsp Maple Syrup or Honey

1 C (145g) Brown Rice Flour

1 C (150g) Millet Flour

1 1/4 C (130g) Oat Flour gluten free

1/2 C + 1 Tbs (80g) Tapioca Flour 

3 Tbsp Psyllium Husk Powder

3 1/2 tsp Fine Sea Salt or Celtic salt (better option)

1-2 Tbsp Whole Rolled Oats for sprinkling on top, gluten free

Instructions

For the Soaker:

Prepare the soaker by placing the flax, oats, quinoa, and sunflower seeds into a small bowl. Pour room temperature water over the top of the soaker. Leave out at room temperature for about 6-8 hours. If you forget to do this, you can pour hot water (hot to touch) over the soaker before you start preparing the ingredients for the bread.  

For the Dough:

1. Line the inside of a 8.5L x 4.5W x 2.75H inch loaf pan (23cm X 13cm) with criss crossing parchment with enough hangover on all sides to later help shape the dough and to be used as handles for removing the bread from the pan.

2. Mix the Dough: In a large mixing bowl, add the starter, water and maple syrup (or honey). Whisk until the starter is incorporated. Set aside.

3. In a medium mixing bowl whisk the brown rice flour, millet flour, oat flour, tapioca flour, psyllium husk powder and fine sea salt. Mix thoroughly so that when the psyllium husk powder hits the water, it won't clump. 

4. Add the flour mixture to the water/starter mixture by using a fork to mix the flour into the water until the dough starts to stiffen, about one minute. The dough will feel like a thick batter.

5. Add the soaker and knead the dough with your hand, incorporating the soaker until the mixture is evenly distributed, about one minute. Use the fork to scrape any excess dough off your hands and fingers. The dough will be very sticky. Set the bowl aside for about 10 minutes to rest. It will stiffen a bit as it rests.

6. Shape and Pan the Dough: Scrape the batter into the loaf pan. Use a moist rubber spatula (remoisten as needed) to gently shape the top nudging the edges of the loaf inward to produce a nice dome shape loaf bread is known for. This takes a little practice and finessing. Just do the best you can. Use the 'handles' of the parchment and pull opposite sides inwards towards the center of the dough, helping to round and shape the edges. Moisten your fingers or small spatula and smooth the top to rid any lumpy areas.

7. Now is a good time to refresh (feed) your starter and store it for next time. You can feed with equal parts water and a buckwheat flour and brown rice flour mix. (For example 50g flour mix, 50g of water). Stir, cover, save for later in the fridge or leave on the counter if you plan to bake frequently during the week. 

8. Bulk Ferment: Cover the dough with a wet tea towel and allow the dough to ferment overnight at room temperature (it's okay if the wet tea towel touches the top of the loaf). Fermentation will take anywhere between 12-14 hours depending on how active your starter is and ambient temperature. The loaf is ready to bake when the dough increases to 1 1/2 times in size and has risen to about 1.1/2" (3.8cm) above the lip of the pan at the center. The dough will spring back when gently pressed on top. 

9. Bake the Loaf: Place an oven rack in the center of the oven and preheat the oven to 550F. Lightly spray or brush the top of the dough with water and sprinkle 1-2 Tbsp of rolled oats over the top. Decrease the oven temperature to 475F and bake the loaf 55-60 minutes or until the internal temperature of the bread is between 200F-205F. If the bread starts getting too dark on top, tent the bread with foil.

10. Remove from the oven and let sit for 10 minutes before transferring the bread to a cooling rack. Cool completely, at least for two-three hours, better if cured overnight, before slicing into it. You'll notice the bread is very hard, but will soften as it cools.

How to Store and Enjoy

After the bread is completely cool, you can slice into it with a serrated knife. The slices can be stored at room temperature in a closed container for up to three days or frozen for longer storage.

For freezer storage, slices can go from freezer to toaster directly. You'll notice the interior of the bread to be tacky, but this is normal. I find this gluten-free sourdough needs to be toasted before it's enjoyed... sometimes double toasted to bring out its best flavor and texture.

Gluten-Free Sourdough Starter

Of course, you can’t make this bread without an active gluten-free sourdough starter! Luckily for me, one of my good friends Hailey has a gluten-free dehydrated starter that is perfect for this recipe.

"Juniper" is a 10+ year-old vibrant and active GLUTEN-FREE sourdough starter that is fed exclusively with organic rice, millet, and buckwheat flours, combined with reverse osmosis filtered water to ensure purity and potency. Juniper has been gently dehydrated at peak rise to preserve the maximum potency of the beneficial yeast and bacteria that make sourdough starters unique. A dehydrated, mature starter is the next best thing to finding fresh starter locally and is exceptionally easier than taking months to mature one from scratch. It rehydrates and is ready to use in just 5 days!