The Sourdough School

BREAD COURSES || NUTRITION TRAINING || DIGESTION ANALYSIS || PERSONALISED BREAD

Learn to bake, eat, and share the healthiest bread in the world. Discover how to bake as Lifestyle Medicine from the walled gardens of Dr Vanessa Kimbell’s beautiful Victorian home in rural Northamptonshire in the UK, where we train healthcare professionals, teach bakers, and support individuals to bake personalised bread using nutrigenetics and gut health assessments.

+44(0)7813308301
[email protected]
Follow on Instagram
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Student Login

Book a consultation

Navigation
  • courses
    • Book a Call
    • 12 week Bread Delivery Gut Reset Course
    • 1 Day Practitioner BALM Training Day
    • 3 Day Bake for Heath Workshops
    • 6 Day Reset Retreat
    • Annual Tuscan Retreat
    • The Diploma
  • Personalisation
    • Bread & Health Assessments
    • Personalising Bread
    • Personalising Bread Using Nutrigenetics
    • Priority Access: Join the Waiting List
  • About
    • About The Sourdough School
    • Contact Us & FAQ
    • General FAQ’s about The School
    • Request a Callback
    • Where to stay & more
    • Reviews
    • The Team
    • A Social Enterprise
    • Contributors & Guest Tutors
    • What Our Students Say
    • Login
  • Our Approach
    • Baking as Lifestyle Medicine (BALM)
    • Prove it – The Case Studies
    • 12 Week Student Support Pack
    • Bread as Preventative Health
    • Training Bakers & Healthcare Professionals
    • Diversity Bread™
    • BALM & Bread in The Blue Zone
    • Proven: Bread Podcast
  • Admissions
    • Request a callback
  • Shop
    • Our Flour and Ingredients
    • Our Books
    • Equipment
    • Flours From Farmers Directory
    • Add Farmer to the Directory

Fibre – what kind of fibres are there in grain and where can they be found? 

fibre full sourdough loaf
In the UK, the recommended dietary intake for fibre in adults is 30g/day, but on average most people in the UK only get about 18g/day. A medium slice of wholegrain sourdough contains 2–4g of fibre.

The fibre content of wholegrain wheat ranges from 11.6% to 12.7% dry weight. Most of the fibre that is in the outer layers of the grain is typically called wheat bran. This is one of the richest sources of fibre. There are two main types of fibres: soluble and insoluble fibres. Soluble fibres absorb water to form a gel-like substance inside the digestive system. Soluble fibre helps soften stool so it can slide through the GI tract more easily, and also increases transit time, which helps you feel fuller for longer. Soluble fibres act as sources of food or fermentable substrates for colonic bacteria. Insoluble fibres are those that help add ‘roughage’. They are the tougher components of plants (specifically the skins, stalks and seeds) that do not dissolve in water and are not all broken down (fermented by gut bacteria), and therefore have a bulking effect.

The main types of soluble fibres present in wholegrain wheat are:

  • Resistant starch: accounting for 1–5% of the fibre in bran and the endosperm.
  • Beta-glucan: accounting for 6% of the fibre in bran and also present in the endosperm.
  • Arabinoxylan: accounting for 70% of the fibre in bran but also present in some quantities in the aleuronic layer (the outermost layer of the endosperm).

The structural components of wholegrain wheat constitute the insoluble fibres, which are mainly found in the bran and aleuronic layers of the wheat kernel. Some levels are also found in wheat germ. The main types of insoluble fibres present are:

  • Cellulose: accounting for approximately 25% of the fibre in bran.
  • Lignin, pectin and inulin.

The UK recommended dietary intake for fibre in adults is 30g/day, but on average most people in the UK only get about 18g/day. A medium slice of wholegrain sourdough contains 2–4g of fibre.

Existing Member Login

All reasonable care is taken when advising about health aspects of bread, but the information that we share is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Email Sign Up

BANT Member
Lifecode GX

Terms and Conditions | Privacy Policy
Copyright © 2025 Vanessa Kimbell
Call +44 (0)7813308301 | Email [email protected]
Registered in England & Wales: 08412236
Website by Callia Web