Gluten and yeast can be a problem for most of us but we don’t even know it.

Removing or reducing the intake of these two enemies can improve your health, leaving you feeling less bloated and with a better functioning digestive system.

The key is fermentation.

All that really means in the natural bacteria present in whole foods is given the environment to grow – same as making wine. Though we have to be careful as too much fermentation creates yeast that can aggravate candida.

We can do this with whole wheat flours – with lower gluten such as spelt or rye – yes they have gluten the protein but at a much lower level than shop bought breads and the gluten causes the inflammation of the intestine and the bloating.
With sourdough, we don’t get these issues as the fermentationย process breaks down these proteins.ย 
Plus shop breads also have E-numbers that affect out intestines, cause head aches and spots or itchy skin.

So how to make sourdough – 1 cup of (spelt or rye*) flour. *both contain gluten

Gluten free use Buckwheat (a seed), rice or coconut flour, but you will need a small sugar element to help the fermentation, use a grape, or date, leave it in the mix.

mix with a half cup of water and leave at room temp for a couple of days, stirring occasionally as the water and flour will separate.

Next step – take half of this mixture add it to your bread maker along with a cup of water and two cups of flour.
The other half we save and add a little water and flour to top up the ‘culture’ for the next bread – I spoke to one bread maker and they have had their ‘culture’ pot going for 16 years! it’s alive!img_20160921_223246
Now hit the mix button on your bread maker. keep an eye has you may want to add a bit more flour if the mix is too runny.ย 

After about 20mins of mixing and the dough is settled – switch off the machine!img_20160921_230108

Now we let it rise slowly between 4-6 hours or – go to work, sleep whatever. then when you next pass the machine hit the ‘BAKE’ button for about an hour and there you have it.
All breads like this come out different, normally less spongy than shop bread, however without salt, sugar, E-numbers and You made it!img_20160922_092144

Up date on grains and how gluten is now being linked to brain health

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Written by

caspar chamberlain

Personal Trainer and Nutrition Advisor