Baking as Lifestyle Medicine (BALM) is evidence-based.
A Holistic Approach
Baking as Lifestyle Medicine (BALM) focuses on improving gut health, mental well-being, and overall health by adopting specific dietary and lifestyle changes.
The first principle is lifestyle changes, and the protocol is underpinned by the six pillars of Lifestyle Medicine.
Each principle has been meticulously researched and applied to the recipes in the Sourdough School books, the Sourdough Club, the Diploma and the Certificate. We have a fully catalogued date base with over 700 + references that we use throughout our work.
Increase fibre: baking using high-fibre ingredients, such as whole grains, seeds, and nuts, can significantly improve gut microbiome health. This, in turn, can support overall health and wellness. Incorporating fibre-rich ingredients in your baked goods is a practical and delicious way to increase daily fibre intake.
Increase diversity: the BALM approach emphasises using a wide variety of plant-based ingredients in your baking to promote a diverse gut microbiome. By incorporating different grains, seeds, fruits, and other plant-based ingredients, you can create nutrient-dense baked goods that contribute to overall gut health and well-being.
Ferment: sourdough baking, which involves a natural fermentation process, increases the bioavailability of key nutrients and reduces the gluten load. This process can improve nutrient absorption and enhance the health benefits of baked goods.
Increase levels of antioxidants: using diverse blends of grains and incorporating antioxidant-rich ingredients such as green tea, cocoa nibs, and herbs in your baking can significantly increase the antioxidant content of your baked goods. Antioxidants are essential for combating inflammation and promoting overall health.
Increase probiotics alongside your bakes: incorporating probiotics in your diet, along with your fibre-rich and diverse baked goods, can improve gut health and support mental well-being. Consuming fermented foods like live syrups, vinegars, sourdough fizz, sauerkraut, and cultured butter, can promote the growth of beneficial gut bacteria and positively impact mood and stress resilience.
Reduce refined sugar: reducing refined sugar intake can help decrease inflammation and improve overall health. By choosing healthier sweeteners and limiting the use of refined sugar in your baking, you can create delicious baked goods that contribute to overall well-being and adhere to the principles of the BALM Protocol.
Baking as Lifestyle Medicine BALM Protocol by focusing on increasing fibre and diversity, fermenting ingredients, enhancing antioxidant levels, incorporating probiotics, and reducing refined sugar. When applied to baking, these principles can transform how we nourish our bodies and minds, ultimately promoting overall health and well-being.
