Almost every aspect of health is influenced by the body’s microbiome — that is, the “good bacteria” in our digestive system, on our skin, and in other areas of the body. Bacteria are essential for good health not only because they produce many of the vitamins and minerals that we need, but they also contribute to our immune system. Good bacteria help fight off pathogens, prevent harmful bacteria from growing in our bodies, and even clean away toxins and other contaminants that we come into contact with.

One of the best preventative measures we can take for our health is boosting our microbiome by consuming fermented foods. Fermentation is helpful because it helps boost the amount of good bacteria we are eating (with yogurt, kombucha, etc.) but it also can help make our foods safer to eat because of their ability to cleanse toxins.

Today, many of the grains we eat today contain different chemicals that can be harmful to health. These effects range from difficulty in digestion to inflammatory responses that can cause headaches, brain fog, fatigue, or even flare up disease conditions such as fibromyalgia or Lyme disease.

When consuming grains, a good way to reduce exposure to these inflammatory compounds is by fermenting them. Sourdough bread undergoes a fermentation process that uses yeast to consume sugars and digest away chemicals like phytic acid, which is extremely inflammatory and can exacerbate or even mimic allergies. Many people who have wheat sensitivities find they are able to tolerate this grain if it has been fermented first. Phytic acid also block’s the body’s natural mechanisms for absorbing important nutrients from food, such as calcium, zinc, and magnesium. This fermentation process also helps break down gluten, which causes food sensitivities in many people. The bacteria convert gluten into other types of protein — so, the bread is more nutritious, but easier to digest!

Fermenting grains is easy with a little patience. This tip from Seattle Natural Health is a great, easy trick for any of your favorite grains:

Soaking or fermenting your own grain is very easy and takes almost no work. Take whatever grain you are going to use, such as wheat, rye, spelt, etc. and put it in a bowl the night before you are going to use it. For example, I take one cup of oats or quinoa and add two cups of warm water and then add one tablespoon of yogurt, kefir or a teaspoon of vinegar to the mixture with a pinch of sea salt. I let it soak overnight and then lightly boil it the next morning and it is ready. By doing this simple procedure, you can improve the nutritional value and digestibility of the grain.

One of my family’s favorite sourdough recipes uses Einkorn grain, an ancient variety of wheat that hasn’t undergone genetic modification. We received a sourdough starter from a neighbor, but there are internet resources for making your own. Making sourdough bread requires a little extra planning and effort, but it’s so worth it! Your whole body (and your family) will thank you!

Einkorn Sourdough Recipe from Jovial Foods