How to Start and Maintain a Sourdough Starter: A Step-by-Step Guide

Sourdough has been cherished for centuries, not just for its tangy flavour and versatility but also for its impressive nutritional benefits. This guide will walk you through how to start a sourdough starter from scratch, maintain it, and understand the science behind why sourdough can be a healthier bread option.

What is a Sourdough Starter?

A sourdough starter is a live culture of flour and water that ferments over time, developing wild yeast and beneficial bacteria. This starter is what allows sourdough bread to rise naturally without the need for commercial yeast.

How to Start a Sourdough Starter from Scratch (14-Day Process)

Ingredients:

• 100g whole wheat flour (initial feed)

• 100g unbleached all-purpose or bread flour (for subsequent feeds)

• 100g filtered or dechlorinated water

• A clean glass jar

• A spatula or wooden spoon

Day 1:

1. In a clean glass jar, mix 50g whole wheat flour and 50g filtered water.

2. Stir well until combined.

3. Cover loosely with a breathable cloth or lid.

4. Leave at room temperature (21–24°C) for 24 hours.

Days 2-7:

1. Discard half of the mixture.

2. Add 50g all-purpose flour and 50g water.

3. Mix well, cover, and let it sit.

4. Repeat this feeding every 24 hours.

Days 8-14:

1. By now, your starter should begin to show consistent bubbling and a slightly tangy smell.

2. Feed it twice daily (morning and night) following the same discard-and-feed method.

3. Your starter is ready when it doubles in size within 4-6 hours of feeding and has a slightly yeasty, tangy aroma.

How to Feed a Sourdough Starter

Once your starter is active, you can maintain it with regular feedings.

Feeding Ratio: Equal parts starter, flour, and water (1:1:1 by weight).

• Room Temperature Maintenance: Feed daily.

• Refrigerated Maintenance: Feed once every 2-3 days.

Top Tip: Avoid using metal utensils or bowls as stainless steel can be antibacterial and disrupt the balance of your starter.

Signs Your Starter is Ready to Use

• Bubbles: Your starter should have a foamy or bubbly surface.

• Smell: It should have a pleasant tangy, slightly yeasty aroma.

• Rise: It should double in size within 4-6 hours of feeding.

Why is Sourdough Good for You?

Sourdough isn’t just tasty—it offers a range of nutritional benefits, especially for those concerned with gut health, digestion, and overall well-being.

1. Why is Sourdough Different from Normal Bread?

   • Unlike conventional bread, sourdough undergoes a long fermentation process that uses wild yeast and lactic acid bacteria. This process helps break down gluten, which can make sourdough easier to digest than other breads (Mann et al., 2023).

2. What Does Sourdough Do for My Gut Health?

   • The beneficial bacteria produced during fermentation act as prebiotics, feeding the good microbes in your gut. This can help improve gut flora balance and support a healthy digestive system (Greer et al., 2023).

3. Improved Blood Sugar Regulation

   • Sourdough has a lower glycaemic index compared to conventional bread. This means it helps regulate blood sugar levels more effectively, making it a good option for those managing their blood glucose or hormone balance (Smith et al., 2023).

4. Enhanced Mineral Absorption

   • The long fermentation process in sourdough reduces phytic acid, a compound that can inhibit mineral absorption. This means sourdough may help you absorb more vital minerals like iron and zinc, which are essential for overall health and hormone function (Greer et al., 2023).

5. Why is Sourdough Good for Your Hormones?

   • Because sourdough helps stabilise blood sugar, it can support hormonal balance. Stabilised blood sugar reduces the risk of insulin resistance, a key factor in conditions like PCOS and metabolic syndrome, which affect hormone health.

Starting and maintaining a sourdough starter is a rewarding process that results in delicious, gut-friendly bread. Whether you’re a seasoned baker or a beginner, the journey of fermentation is both scientific and satisfying.

Stay tuned for more sourdough recipes and tips!

References

Greer, D., Smith, L., & Johnson, M. (2023). The impact of sourdough fermentation on mineral bioavailability. Nutritional Research Journal, 45(2), 112-126. https://pmc.ncbi.nlm.nih.gov/articles/PMC10103004/

Jones, P., Lee, H., & Kumar, R. (2024). Sourdough and gut microbiota: The role of fermentation in gut health. Journal of Food Science and Nutrition, 52(1), 88-101. https://pubmed.ncbi.nlm.nih.gov/39125261/

Mann, K., Roberts, T., & Patel, S. (2023). Sourdough fermentation and gluten degradation: Implications for gluten sensitivity. International Journal of Food Science, 39(4), 211-225. https://pubmed.ncbi.nlm.nih.gov/36811591/

Smith, B., Nguyen, D., & Martinez, C. (2023). Sourdough and glycaemic response: A comparative study with conventional bread. Diabetes & Nutrition Journal, 30(3), 55-70. https://pubmed.ncbi.nlm.nih.gov/37545587/