Gluten-free sourdough: the benefits, the facts and a starter guide

Back in 2020, lots of us picked up new hobbies at home, and sourdough baking was everywhere. One of our team, who had recently gone gluten-free and was missing good bread, was given a gluten-free sourdough starter by a lovely patient and decided to give it a go.

The result: a crusty, chewy loaf that was delicious fresh and even better toasted with butter. Here’s what we learned about sourdough, an important clarification about gluten, and how to get started with your own gluten-free starter.

What makes sourdough different?

Sourdough is made with a starter, a living culture of wild yeasts and lactic acid bacteria, instead of commercial baker’s yeast. The long, slow fermentation gives sourdough its tangy flavour and chewy texture, and it changes the bread in a few interesting ways [1]:

• fermentation can partly break down some carbohydrates and proteins in the flour
• the acidity may reduce the impact of the bread on blood sugar compared with some other breads
• fermentation may improve the availability of some minerals

Many people also find sourdough easier to digest, although responses vary.

An important note about gluten

Here’s the key fact: regular sourdough made with wheat, rye or spelt is not gluten-free, and it is not safe for people with coeliac disease [2]. Fermentation may reduce some gluten, but not to safe levels. If you have coeliac disease, you need to avoid gluten completely. If you suspect gluten is causing you problems, talk to your GP before cutting it out, as testing for coeliac disease needs you to be eating gluten [2][3].

That’s why our recipe uses a gluten-free starter and gluten-free flours. If you’re baking for someone with coeliac disease, also check every ingredient label and take care to avoid cross-contamination in your kitchen.

Getting started: the starter

A starter is the most time-consuming part. You can make your own from scratch over about a week, or ask a friend for some of theirs. Once it’s established, it needs regular "feeding".

Here’s how we fed our two gluten-free starters:

Glutinous rice flour starter

Keep ¼ cup of starter and discard the rest. Add 3 tablespoons each of glutinous rice flour and brown rice flour, then mix with ¼–⅓ cup of water to form a thick paste. (Despite the name, glutinous rice is gluten-free. "Glutinous" refers to its sticky texture.)

Quinoa flour starter

Keep ¼ cup of starter and discard the rest. Add 3 tablespoons each of quinoa flour and brown rice flour, then mix with ¼–⅓ cup of water to form a thick paste.

For both starters

• In the fridge: feed every three days.
• At room temperature: feed morning and night, or as soon as the starter starts to drop after rising.

Persevere. The first few feeds can feel fiddly, but it quickly becomes routine.

Recipes we used

These are the recipes that helped us get going (external sites):

• Gluten-free sourdough starter (glutinous rice flour), with a seeded multigrain loaf: Vanilla and Bean (opens in a new tab)
• Gluten-free sourdough whole grain boule: Cultures for Health (opens in a new tab)
• Quinoa flour starter and crisp-crusted loaf: The Guardian (opens in a new tab)

Our tips from the first bake

• Gluten-free doughs are wetter and stickier than wheat doughs. Don’t panic!
• A Dutch oven or lidded pot helps create a crisp crust.
• Let the loaf cool completely before slicing, as gluten-free bread keeps setting as it cools.
• Slice and freeze what you won’t eat in a day or two, then toast from frozen.

Feeding your body well

Food is a big part of how we feel and recover, and we love sharing ideas that make healthy eating enjoyable. For nutrition advice tailored to you, especially if you have coeliac disease, food intolerances or a health condition, see your GP or an accredited practising dietitian.

At Retrain Health, our focus is helping you move and feel well. If aches, pains or an injury are getting in the way of an active life, book an appointment with our Byron Bay osteopaths.

This article is general information only and isn’t a substitute for individual advice. If you have coeliac disease or suspect a food intolerance, please speak with your GP or an accredited practising dietitian.