What Actually Happens to Gluten During Fermentation_ A Look Inside Real Sourdough Science

1. What Actually Happens to Gluten During Fermentation? A Look Inside Real Sourdough Science Most people first hear about sourdough because someone tells them it’s easier to digest. Sometimes it’s a friend who says they can’t handle regular bread but feel fine after eating sourdough. Sometimes it’s a doctor hinting that fermentation changes gluten. And sometimes it’s pure curiosity. Bread, after all, has been part of human life for thousands of years, yet most of us don’t really know what happens inside the dough. I didn’t fully appreciate it myself until I began teaching others. Before founding The Sourdough Science Academy, I spent years in Italian kitchens. I moved from Italy to Australia in 2014, worked in well-known Italian restaurants and five-star hotels, and lived the rhythm of a chef’s life. Back then, my focus was taste, texture, and tradition. The science behind it all was there, but it mostly lived in the background. Everything changed when I started meeting people who loved bread but couldn’t eat it anymore. They missed its smell, its crunch, its comfort. They were frustrated, confused, and often misinformed. Some were gluten intolerant, others had no diagnosis but felt bloated or tired after

2. eating bread. They were desperate for answers. And I realised that if I was going to help them, I needed to bring the science to the front. That mission turned into the academy, and today we teach students across Gold Coast and Brisbane through our in-person workshops, This article is for the people who want answers. Not simplified ones, not commercial ones, but real explanations. If you’ve ever wondered why sourdough feels different, or if fermentation actually changes gluten, or what’s happening inside that mysterious jar of starter on your counter, let’s walk through it together. our global online courses. The Real Story Begins With Two Simple Ingredients If you strip bread down to its core, it’s just flour and water. Nothing fancy. But the moment those two meet, something wakes up. Flour is full of naturally occurring microorganisms. Some are yeasts. Some are bacteria. Some do nothing. Some do too much. But together, they form the microbial ecosystem that makes sourdough different from every other bread. This living ecosystem is what you cultivate when you make a starter. And once it’s active, everything that happens next revolves around these tiny creatures eating, growing, and transforming the dough. I cover this in detail in our science notes on the website, especially in the “In-Depth: The Science of Sourdough Fermentation” page, The Science of Sourdough Fermentation. here: which you can find That page breaks down the fundamentals, but let’s go deeper and stay focused on gluten. What Gluten Really Is People talk about gluten like it’s one thing, but it's actually a combination of proteins. When flour absorbs water, two main proteins, gliadin and glutenin, link together to form gluten. Think of it as a stretchy network. It holds the dough together, traps gas, and gives bread its chew. This same network is also what challenges digestion for some people. It isn’t harmful for most, but for certain individuals, it can be irritating or hard to break down. Now here’s where sourdough changes the story. What Actually Happens to Gluten During Fermentation

3. When you mix flour, water, and starter, fermentation begins. Yeast starts eating sugars and releasing gas. Lactic acid bacteria (LAB) start producing acids. Enzymes wake up and begin cutting long starch chains into smaller ones. But the part people care about most is what happens to gluten itself. 1. Gluten starts breaking down naturally The bacteria in sourdough produce enzymes called proteases. These enzymes chop long gluten proteins into smaller fragments. This doesn’t remove gluten entirely, but it reduces its size and complexity. Smaller fragments are usually easier for the body to process. It’s a bit like pre-chewing food. Your digestive system has less work to do. 2. Acids weaken the gluten network further During fermentation, LAB produce lactic and acetic acids. These acids gradually weaken gluten bonds over time. If you’ve ever left dough too long and noticed it collapsing or becoming sticky, that’s the gluten network breaking down. In controlled fermentation, this breakdown is beneficial. It supports digestibility and allows those who are sensitive (but not celiac) to enjoy bread again. 3. Fermentation changes how the body responds to bread This isn’t just about gluten. Fermentation does a few other helpful things: • It lowers the glycemic index • It increases mineral absorption • It reduces phytates • It pre-digests some carbohydrates The result is bread that feels lighter and sits better. This is why so many of our students, especially in our Gold Coast and Brisbane workshops, tell me they can enjoy sourdough even after years of avoiding bread. They aren’t imagining it. Their bodies are responding differently to a different kind of bread. And it all comes back to fermentation. A Student Story: When Gluten Wasn’t the Real Problem

4. I remember a woman who came into one of our weekend classes looking defeated before she even sat down. She loved bread but said it made her feel exhausted and bloated. She had already tried gluten-free products, enzyme pills, supermarket sourdough, everything. We spent the morning shaping dough and talking about fermentation. When I explained the role of LAB and the breakdown of gluten, she said, “So it’s not that my body hates bread. It hates rushed bread.” Exactly. Most commercial bread is produced quickly. There is almost no fermentation time. Gluten stays intact. Sugar spikes are high. Additives do the work that time and bacteria would normally do. By the end of the workshop, she looked less worried and more curious. A few days later, she sent a message saying she had baked her first loaf at home and felt great after eating it. This isn’t unusual. It’s the reason the academy exists. Why Sourdough Made With Ancient Grains Feels Even Better At the academy, we work with organic flours and ancient grains like spelt and khorasan. These grains tend to be gentler for many people. Their gluten structures are different, often more soluble and more compatible with long fermentation. When you combine ancient grains with proper sourdough fermentation, you get bread that aligns more closely with what the human body evolved to digest. This is also why our classes and online programs focus heavily on grain choice. Why So Many People Misunderstand Gluten or Fear It There’s a lot of noise about gluten. Some of it is helpful, much of it isn’t. Many people think gluten is harmful for everyone. It isn’t. But it has become a catch-all explanation for any digestive issue. The real problem is usually this: Most bread today is nothing like the bread humans ate for centuries. Sourdough, especially one with long fermentation, is much closer to traditional bread. That’s why it feels different. It respects the process instead of rushing it. How Fermentation Changes the Way Bread Tastes

5. The breakdown of gluten isn’t the only thing happening. As the dough ferments: • Esters form, creating fruity aromas • Alcohols form, contributing complexity • Organic acids build flavor • Caramelisation potential increases during baking If you’ve ever tasted a loaf that was fermented overnight, you know the difference. The flavor becomes layered instead of one-note. The crust develops depth. The aroma fills the room like warm honey and toasted nuts. These changes come from the same microbes that are breaking down gluten. It’s all part of a connected system. What Makes Sourdough Science Different From Regular Tutorials Plenty of tutorials teach you how to follow steps. Our academy focuses on helping you understand the “why” behind every part of the process. Once you understand what the microbes are doing, you don’t need recipes as much. You can create your own formulas, adapt to your environment, and troubleshoot without stress. If you want a free introduction, the starter course I offer on YouTube and online is a good starting point. You can grab it here: Free Free Starter Course Sourdough Starter Course: And The Sourdough Science YouTube Channel you can follow along with all my science-driven lessons on YouTube: Why Gluten Breaks Down More in Longer Fermentations If you’ve ever seen someone leave dough overnight, you’ll notice something interesting: the dough becomes softer and more extensible. That’s not a trick. It’s the proteolytic activity of LAB working slowly and steadily. The longer you ferment: • The more gluten breaks down • The more digestible the dough becomes • The more complex the flavor develops

6. This is why the timing in our classes, both in person and online, is so intentional. We don’t rush it. We let fermentation do the heavy lifting. How the Body Processes Sourdough Differently This part is based on both science and the lived experience of thousands of students. People often tell me that when they eat regular bread, they feel: • Heavy • Bloated • Sleepy • Foggy When they switch to proper sourdough, many of them say they feel: • Energetic • Lighter • Satisfied • Clear in the mind This is not magic. It’s biology. Fermentation reduces the burden on the digestive system. It converts carbohydrates, transforms proteins, and breaks down phytates that block mineral absorption. One of the biggest benefits that students notice is better gut comfort. I’ve heard this story so many times that it doesn’t surprise me anymore. A Look Inside the Workshop: The Moment Students See the Change One of my favourite parts of teaching is showing students what happens when dough develops properly. When they stretch a piece of fermented dough and see how elastic and smooth it is, something clicks. You can see the exact moment they realise they’re working with a living system. In our Gold Coast and Brisbane classes, there’s always a moment when someone says, “I had no idea dough could feel like this.” And that’s the point. Understanding fermentation gives you control. Can Sourdough Help With Gluten Intolerance? This is the question people care about most, so let’s be precise.

7. If you have celiac disease: Sourdough is not safe. If you have non-celiac gluten sensitivity: Many people report that long-fermented sourdough feels better for them. This comes from both scientific principles and lived experience. The breakdown of gluten and the reduction of FODMAPs may be why. We never promise cures. What we promise is understanding. We teach people how to bake bread in a way that respects biology. And in doing so, we see real results. If You Want to Experience the Difference Yourself Whether you’re brand new to sourdough or already deep into it, you can learn at your own pace: • In-person classes in Gold Coast and Brisbane: Upcoming Classes • Online courses worldwide: Online Courses • Free Sourdough Starter Course: Free Starter Course • Follow daily sourdough science and tips: Instagram • Watch step-by-step tutorials: YouTube Channel Final Thought: Bread Isn’t the Enemy. Bad Bread Is. Most people don’t need to give up bread. They need bread that’s made the way bread used to be made. Flour, water, time, and a living culture. When fermentation is allowed to do its work, gluten changes. Starches change. The whole nutritional profile shifts. That’s the real sourdough story. And for many people, it’s the difference between avoiding bread entirely and enjoying it again with ease and confidence.

8. If you want to understand this on a deeper level or experience it firsthand, you’re always welcome at The Sourdough Science Academy. That’s why the academy exists: to help people reconnect with real bread, real flavour, and real knowledge.