The Sourdough School

BALM – Proven as one of the healthiest approaches to bread in the world.

Based in the walled gardens of Dr. Vanessa Kimbell's beautiful Victorian home in rural Northamptonshire, UK, we tutor individuals and train bakers and healthcare professionals in Baking as Lifestyle Medicine (BALM). Personalising bread to your lifestyle, gut microbiome, and unique genetics for optimal health—tailoring fermentation, fibre, and diversity so that your daily bread becomes the foundation of your health.

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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.

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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.

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