The beauty of bread is that it comes in different flavors, shapes, and sizes. And the sourdough is among the favorites. Although this bread is delicious, versatile, and has some health benefits, you will want to be careful about the food products you buy if you are on a gluten-free diet, especially when it comes to bread.
Does sourdough bread contain gluten?
Gluten is a protein found in wheat, rye, and barley and derivatives of these grains. Therefore, any food containing these grains is not acceptable for people with gluten sensitivity or celiac disease.
Most supermarket sourdough bread is made with wheat flour, which means it contains gluten, unless the bread is explicitly labeled gluten-free. Although sourdough is fermented, it is not necessarily safe to consume on a gluten-free diet.
Fermentation is a process used in the production of beer or wine that involves the use of bacteria to break down the components of food, including gluten-based grains. Although fermentation of some foods can break down gluten proteins enough for gluten-sensitive people to eat them, that's not the case with sourdough bread, according to an April 2015 study published in Nutrients.
After observing and tasting sourdough bread after fermentation, the researchers found that the bread is not considered safe for people with celiac disease.
Additionally, sourdough bread can be made in factories alongside other types of bread, posing a risk of cross contamination . This occurs when foods with gluten come into contact with other ingredients either through manufacturing or preparation. When any food that has this possibility, it can represent a risk for people with gluten intolerance or celiacs.
Tips for finding a gluten-free food product
You can avoid the risk of cross contact by choosing your food products carefully.
Generally, avoid buying gluten-free bread or pastries from a bakery , unless the location is certified gluten-free. Employees sometimes reuse tweezers or gloves, making it difficult to avoid cross contamination.
At the grocery store, read the ingredient list for whatever food you decide to buy. Look for any gluten-based foods and don't forget to check the allergen list for wheat or gluten as well.
Then, look for the "Gluten Free" label on the front package of the product. This label is regulated and means that the food you eat has less than 20 parts per million (ppm) of gluten, which is generally safe for people with gluten sensitivity and people with celiac disease.
For even more security, buy foods labeled "Certified Gluten Free" and vetted by trusted third parties, such as the Gluten Free Certification Organization (GFCO). The GFCO has especially strict standards, certifying foods that have only 10 ppm of gluten or less, according to the organization's website.
