Bread is often at the centre of the table, yet for many, it’s a source of discomfort, confusion, or even fear. In this talk, I want to show you that it doesn’t have to be. When we understand our own genetics, and how they influence digestion, metabolism, and mood, bread can become part of a deeply supportive way of eating.
We’ll look at eight of the most common genetic variants that affect the way we respond to food—especially bread—and I’ll show how we can support these pathways through the Baking as Lifestyle Medicine (BALM) approach. These include variations in genes such as MTHFR, COMT, TCF7L2, FTO, FUT2, GSTM1, DAO, and BCO1—each of which plays a role in things like methylation, blood sugar balance, appetite regulation, histamine tolerance, and the microbiome.
This is where everything comes together. Using the BALM principles—fermentation, fibre, polyphenols, symbiotic eating and more—we can create bread that doesn’t just avoid harm, but actively supports health.
Together, we’ll look at how *Proven Bread*—developed over many years of research and practice—has been designed to meet these needs. This is about aligning what we eat with who we are, down to our genes, and using bread as a way to nourish not just the body, but the whole system.
A real life case study.
As part of this presentation, I’ve chosen to include my own genotype results—drawn directly from my Lifecode GX reports (Nutrient Core, Detoxification, and Histamine Intolerance)—to demonstrate how the BALM Protocol and ProvenBread can be personalised through nutrigenetics.
This is not a theoretical exercise. It’s an applied example of how we interpret genetics functionally and turn that insight into everyday clinical nutrition using food.
The eight SNPs presented here have been selected for their:
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High prevalence in the general population
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Relevance to common digestive, metabolic, and neurological pathways
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Clear interaction with core BALM principles: fibre, fermentation, diversity, antioxidants, probiotics, reduced sugar, and lifestyle change
Each SNP entry includes:
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My genotype (e.g. MTHFR rs1801133 = AG, COMT rs4680 = AG, FTO rs9939609 = AT)
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A short explanation of the functional effect
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How the formulation of Proven and the BALM Protocol address that gene nutritionally—through ingredient selection, fermentation method, and paired eating strategies
In this context, I’ve used myself as a living case study to show how personalised nutrition is translated into practice—not with supplements or theoretical models, but through the bread on the table.
Where relevant, I’ve also incorporated findings from my Histamine Intolerance Report. Although I do not carry DAO SNPs, I’ve shown how histamine burden can still arise through environmental, microbial, or cofactor pathways—and how these are addressed through fermentation, polyphenols, and fibre diversity.
By sharing my own data, I hope to illustrate how nutrigenetics isn’t abstract. It’s personal, tangible, and adaptable—and central to how we reframe bread not as a problem, but as a precision tool in preventative healthcare.
The BALM Protocol Explained Through Nutrigenetics
At the Sourdough School, the BALM Protocol is our way of translating deep science into daily practice. It’s rooted in understanding that we don’t all metabolise nutrients in the same way—and that many of us carry genetic polymorphisms that influence everything from how we break down carbohydrates to how we regulate stress or support the microbiome. Using nutrigenetics, we personalise how we bake, eat, and share bread as a therapeutic, functional food.
1. Increase Fibre in Every Bread
Genes like TCF7L2 and FTO impact blood sugar regulation and satiety signalling. By increasing both soluble and insoluble fibre—through botanical blends, legumes, and whole grains—Proven Bread supports glycaemic control and microbial fermentation of fibre into short-chain fatty acids (SCFAs). This not only improves insulin sensitivity, but also supports the gut–brain axis.
2. Increase Diversity
Microbial resilience is strongly influenced by diversity of plant intake. For individuals with FUT2 non-secretor status, who may have lower baseline Bifidobacteria, diversity becomes critical. The 30+ plant ingredients in Proven Bread—including herbs, flowers, seaweed, legumes and heritage grains—feed multiple species of gut microbes. See more in our lesson on soil microbial diversity.
3. Ferment
Fermentation doesn’t just change flavour and texture—it profoundly affects bioavailability. For those with impaired methylation (MTHFR), reduced detoxification capacity (GSTM1 null), or histamine clearance issues (DAO), fermentation can lower biogenic amines, reduce gluten reactivity, and support phase II detoxification. Proven is fermented for 18–24 hours using wild cultures, supporting enzymatic breakdown and microbial complexity.
4. Increase Antioxidants
SNPs in SOD2, GPX1 and NQO1 reduce oxidative clearance. We support these pathways with antioxidant-rich botanical ingredients—hibiscus, rose petals, black sesame, nettle, cocoa husk—and polyphenols from herbs and flowers. These compounds reduce inflammation and promote redox balance, supporting resilience across detox and immune pathways.
5. Increase Probiotics: Symbiotic Eating
Gut-brain axis function depends on microbial cross-talk and SCFA signalling. For non-secretors or those with dysbiosis, probiotics can help reseed the gut. BALM supports symbiotic eating—pairing bread with raw cheeses, kefir, sauerkraut, or miso—building up beneficial microbes like Akkermansia and Bifidobacteria, which are often depleted in carriers of FUT2 or TCF7L2 risk alleles.
6. Reduce Refined Sugars
Refined sugar intake increases dopamine and adrenaline, which places pressure on individuals with slow COMT activity. For those with TCF7L2 or FTO variants, sugar drives insulin resistance and hunger. BALM avoids refined sugar, using slow-release sweetness from malt, maple syrup, and long fermentation to lower glycaemic load and reduce the neurochemical burden.
7. Lifestyle Changes
Many of these genes—MTHFR, COMT, DAO—are responsive to more than just nutrients. Rhythm, connection, and rest play a role. The BALM Protocol incorporates five key lifestyle principles: eating symbiotically, sequenced eating, planning, connecting, and baking as activism. These practices support vagal tone, improve stress resilience, and embed food as a vehicle for care.
Table & Infographic of which ingredients support Proven & BALM
There are so many genetics to choose from but I have chosen a wide variety of different pathways to share these eight which I have selected because they represent the most clinically relevant and nutritionally modifiable pathways linked to digestive and systemic health. I think what is important is to note that each one has a high population prevalence and affects key processes that respond to bread-based intervention, particularly the principles of the BALM Protocol:
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Methylation (MTHFR) – Influences detoxification, mental health, hormone regulation.
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Neurotransmitter clearance (COMT) – Impacts mood, stress response, and inflammation.
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Glycaemic control (TCF7L2, FTO) – Directly related to insulin release, satiety, and risk of metabolic disease.
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Microbiome structure (FUT2) – Determines baseline gut resilience and fibre response.
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Histamine metabolism (DAO) – Crucial for food tolerance and mucosal integrity.
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Antioxidant defence (SOD2, GPX1, NQO1) – Linked to inflammation, detoxification, and mitochondrial health.
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Detox capacity (GSTM1) – Determines how well the body processes toxins and oxidative stress.
These genes are not only widely expressed and functionally active in the gut–brain–immune axis, but they also correspond directly to BALM’s seven principles: fermentation, fibre, diversity, antioxidants, probiotics, reduced sugar, and lifestyle integration.
| Gene / SNP | Genotype (from report) | Functional Effect | BALM / Proven Support |
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| MTHFR (rs1801133) | AG | Reduced folate methylation (~40% efficiency loss) | Proven includes lentils, peas, and rye for folate. Long fermentation enhances bioavailability. Paired with chicken liver parfait or egg for B12, choline, and methyl donors. Seed mix supports magnesium and B6. |
| COMT (rs4680 / rs4633) | AG / TC | Slower clearance of dopamine, adrenaline, oestrogens | Polyphenol-rich botanicals (cocoa husk, rose, hibiscus) reduce catecholamine overload. Magnesium from pumpkin and flax seeds supports COMT. Low-GI fermentation buffers adrenaline spikes. |
| TCF7L2 (rs7903146) | TC | Impaired insulin response; elevated diabetes risk | Soluble fibre from oats, lentils, and chia seeds improves insulin response. Slow-release starch from spelt, einkorn, and emmer moderates glucose. Fermentation reduces starch reactivity. |
| FUT2 (rs601338 / rs1047781) | AG / AA | Reduced Bifidobacteria & SCFA in non-secretors | 30+ plant substrates across Meadow and Botanical Blends (e.g., nettle, legumes, seaweed) feed microbial diversity. Fermentation enhances SCFA production. Increases Bifido and butyrate producers. |
| GSTM1 (null genotype) | DD (null) | Absent enzyme; impaired glutathione detoxification | Detox botanicals like nettle, rose, hibiscus and coffee husk enhance Phase II clearance. Black sesame, sunflower, and flax seeds support glutathione via selenium, zinc, and lignans. |
| DAO (e.g. rs10156191) | Not listed (assumed relevant) | Reduced histamine clearance (if variant present) | Long fermentation reduces biogenic amines. No baker’s yeast, no vinegar. Low-histamine ingredients like oats, poppy seeds, chia, and seaweed are selected for better tolerance. 9 DAO Pathway (multi-enzyme interaction) +Note in my DAO activity is genetically intact, but SNPs in GPX1 (AA) and NAT2 (CC) suggest reduced ability to clear histamine’s by-products (e.g. hydrogen peroxide, acetylhistamine). BALM supports these downstream pathways with polyphenol-rich fermentation, cofactor-rich ingredients (selenium, B5, B2), and low-histamine grains. Fermentation reduces biogenic amines and suppresses histamine-producing microbes. |
| FTO (rs9939609) | AT | Increased hunger; preference for calorie-dense foods | Appetite regulation supported via 12g fibre/serving. Chia, oats, and legumes promote satiety. Akkermansia and Bifido increased via Botanical Blend. Blood sugar balance reduces hunger signalling. |
| BCO1 (rs7501331 / rs12934922) | TC / AA | Reduced conversion of beta-carotene to retinol | Avoids carotenoid-heavy ingredients. Retinol absorption supported with dietary pairings (e.g., butter, pâté). Pumpkin, hemp, and chia provide fats for bioavailability of vitamin A. |
| SOD2 / GPX1 / NQO1 | GA / AA / AG | Reduced mitochondrial antioxidant defence | Antioxidant-rich botanicals (hibiscus, rose, cocoa husk), plus minerals from seeds (Se, Mn, Zn). Wild fermentation reduces oxidative intermediates. Supports Phase I and II detox balance. |
