The Sourdough Club

Prescribing Baking as Lifestyle Medicine

Change your bread, change your life. Discover how sourdough helps make bread more nutritious and why it is easier to digest, as you learn to bake eat and share extraordinary bread to support both mental and physical health.
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Miguel Toribio-Mateas

Gut Microbe Genera & Prebiotic Live Q&A with Miguel Toribio-Mateas


Miguel Toribio-Mateas is our Director of Research and is not just our resident gut health expert, he is also a Nutritionist and a Neuroscientist, as well as one of my advisors for my Research.

Neuroscientist, researcher, nutritionist, communicator…Miguel is a multifaceted professional working to bridge the gap between research and practice. His professional interests span the fields of nutrition, biotechnology, microbiology and neuroscience. He has been able to bring these together while working as a Research Fellow at the School of Applied Sciences of London South Bank University. Miguel is the lead investigator in clinical trials looking to further develop our understanding of the relationship between food, gut bacteria and mental well-being.

Research papers that Miguel refers to in his tutorial:

  • Sourdough Fermented Breads are More Digestible than Those Started with Baker’s Yeast Alone: An In Vivo Challenge Dissecting Distinct Gastrointestinal Responses
  • Microbial Metabolic Networks at the Mucus Layer Lead to Diet-Independent Butyrate and Vitamin B12 Production by Intestinal Symbionts
  • Crohn’s Disease Remission with a Plant-Based Diet: A Case Report
  • IBS and IBD and a gradual change to wholegrain (Sourdough Club article)
  • The Effects of Stress and Diet on the “Brain–Gut” and “Gut–Brain” Pathways in Animal Models of Stress and Depression

Questions asked by students in advance:

Q/ Regarding digestion of sourdough, does the digestive process place additional work or less work on organs, such as the gall bladder? – Julianne

Q/ Is it normal for gut microbes to consume vitamins as Akkermansia consumes Vitamin B12, and how does the result effect the gut? Do we lack B12 in the body thereafter or benefit from propionate? – Julianne

Q/ Hi Miguel, can you discuss prebiotics in relation to IBS and Crohn’s disease with reference to consuming wholegrains which some people say you should Not consume with these conditions.
Could you also mention the anxiety/mood affects that can arise as a result of these chronic diseases.
Many thanks, Chris

Q/ If we sprout our own grains, are we increasing inulin since we should be releasing the seed’s nutrients in this process? Does home sprouting make a difference from purchasing sprouted grains? – Julianne

Q/ In the lecture, the Hadza tribe of Tanzania was mentioned. Their digestion of roughage is aided with Prevotella, with some good guys and not-so-good guys in their guts. In a previous lecture by Dan Saladino, the same tribe was mentioned for collecting a particular type of honey. Is it possible the honey and its bacteria aids in this digestion as well? Their environment has created their gut microbes, and they survive on this. After generations of this diet, the tribe has managed to survive on what we know would be difficult for our gut systems to process. It is different, but it works for them. But are they healthy?

With this in mind, is it possible that after generations of consuming processed foods, there are certain people who have developed and cultivated good and bad gut microbes to easily process these foods without weight repercussions, barring Christensenella? Are there individuals with this background who find a change to the Mediterranean diet, for example, simply disrupting to their gut microbes? – Julianne

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All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

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Sourdough Boule Baking Kit & Voucher

Sourdough Boule Baking Kit & Voucher

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WHITE SOURDOUGH STARTER KIT & COURSE This is our WHITE SOURDOUGH STARTER KIT & COURSE 

This is our fresh White Starter, with sweet yogurt-like flavours – our original sourdough starter.

"My French white starter is one that I have been using since I was 11 year old and originates in the bakery I grew up baking with in France. It takes a bit longer to reach its peak and is generally slower and sweeter, and much more forgiving of being neglected for a week, so is the one I recommend for beginners.

I have verbal confirmation that the starter originated over 115 years ago and has been maintained ever since…it’s a lovely story. Although the microbes double every 20 – 30 minutes when they are refreshed…so it is either over a century old or 30 minutes old depending on how you want look at it." - @vanessakimbell, founder of The Sourdough School and Club

Learn more about our white sourdough start and course by follow the link in the bio to our shop 👆

#sourdoughstarter #sourdoughmother #sourdoughstarterhelp #sourdoughhelp #sourdoughproblems #bakingbread #sourdough #sourdoughbread #sourdoughclub #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #sourdoughbaking
BAKING AS LIFESTYLE MEDICINE The BALM (baking as BAKING AS LIFESTYLE MEDICINE

The BALM (baking as Lifestyle Medicine) Protocol underpins everything we do at the Sourdough School and Club.

It is a holistic approach to baking as preventative health. It is an approach that uses evidence-based behavioural interventions to prevent, treat and manage chronic disease. 

On our courses, students study our 7 core principles that underpin BALM and how about baking and eating healthy bread can support your gut Microbiome. How they can incorporate these principles into their sourdough baking to nourish their gut microbiome.

Learn more about baking as lifestyle medicine over on the @sourdoughschool or by following the link in the bio 👆

#lifestylemedicine #health #functionalmedicine #nutrition #integrativemedicine #healthylifestyle #wellness #lifestyle #rcgp #dietitian #nutritionist #healthcareprofessional #holistichealth #healthyliving #plantbased #guthealth #naturopathicmedicine #selfcare #functionalnutrition  #naturopathicdoctor #foodasmedicine #foodismedicine #lifestylegoals #cpd #lifestylechange #mentalhealth #sourdough #sourdoughschool #bakeforhealth
🌾 WHAT ARE BOTANICAL BLENDS? 🌸 The idea of 🌾 WHAT ARE BOTANICAL BLENDS? 🌸

The idea of Botanical Blend Flours was created by @vanessakimbell  of the @sourdoughschool as part of her innovative approach to baking sourdough bread to nourish the gut. 

Botanical Blends are milled from a diversity of grains, pulses and botanical ingredients like flowers, herbs and spices. The diversity of the flour promotes gut health and supports agroecological farming methods. 

Learn about making and milling your own botanical blends in Vanessa's book Sweet Sourdough or buy botanical blend flour from our shop 👆

#botanicalblends #diversityblend #sourdoughclub #bread #crumbshot #opencrumb #wholegrain #bakingtips #sourdoughtips #sourdoughadvice #sourdoughhelp #sourdough #learnsourdough #sourdoughbread #wholegrainsourdough #wholemealsourdough #sourdoughloaf #sourdoughbaking #sourdoughbread #sourdoughcrumb #wholegrainflour #bakingwithwholegrain #sourdoughlove
FLOUR IS NOT JUST FLOUR… When I’m choosing fl FLOUR IS NOT JUST FLOUR…

When I’m choosing flour, I look at the type of milling method used, because this makes a huge difference to your bread. 

When wheat is turned into flour, the grain is crushed, milled and then sifted to remove the germs and the fibrous outer layer, which is how we get lighter, whiter flour. 

Traditionally, flour would be stoneground, but the modern milling process uses steel rollers. These rollers are very efficient at separating out the component parts of the grain, but they also get hot, which can partly kill off the wild yeasts and lactic acid bacteria that might be present in the flour.

Lear more about flour, baking and sourdough by joining The Sourdough Club today 👆

#milling #freshlymilled #botanicalblend #fromscratch #unrefined #mockmillproud #mockmill #grains #wheat #einkorn #emmer #spelt #heritagegrains #freshlymilledflour #milledflour
IS IT A YOGA MOVE? WHY DO I NEED TO STRETCH & FOLD IS IT A YOGA MOVE? WHY DO I NEED TO STRETCH & FOLD?

In sourdough, gluten doesn’t need developing by kneading. Trust me, you will get a better rise and lighter loaf by using the long, slow fermentation to align the gluten molecules instead of kneading. 

Simply leaving the dough to ferment with just a few stretches and folds to help will result in a gluten structure that gives the bread the complex network of sticky strands that capture the CO2 as the yeasts get to work consuming the sugars in the flour.

Follow the link in the bio to join The Sourdough Club today and learn more about making incredible sourdough bread 👆

#sourdough #sourdoughclub #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
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