Sourdough Bagels for Gut and Blood Sugar Health
Sourdough fermentation isn’t just about achieving that perfect chewy texture and deep flavour—it also has significant nutritional benefits. If you’re a bagel lover, making them from scratch with a sourdough starter can enhance the bioavailability of key minerals like iron, calcium, magnesium, and zinc. This is due to the reduction of phytic acid, an anti-nutrient that can inhibit mineral absorption. The natural fermentation process allows for phytate-degrading enzymes to work their magic, making these essential nutrients more accessible to your body.
Here’s how you can make your own delicious, gut-friendly sourdough bagels at home.
Sourdough Bagels
Makes 12 bagels
Ingredients:
100g sourdough starter
250ml water
40g honey
10g salt
500g bread flour
Method:
Mix the dough: Combine all ingredients in a stand mixer with a dough hook. Mix for 10 minutes until the dough becomes smooth and elastic. To check if the dough is properly developed, perform the windowpane test—stretch a small piece between your fingers; if it forms a thin, translucent sheet without tearing, the gluten is well-developed.
First rise: Place the dough in a bowl or container, cover with cling film, and let it sit at room temperature for 2 hours before transferring it to the fridge overnight for a slow fermentation.
Shape the bagels: The next morning, remove the dough from the fridge and let it rest at room temperature for 1 hour. Then, divide it into 12 equal pieces. Roll each piece into a smooth ball, then poke a hole in the centre, gently stretching it to form a classic bagel shape.
Proofing: Place the shaped bagels on a floured sheet of baking paper in a deep tray, cover with cling wrap, and allow them to prove for around 1 hour, or until puffy.
Boil the bagels: Bring a large pot of salted water to a gentle boil. Carefully add the bagels in batches, ensuring they don’t touch. Boil for 1 minute per side, then remove with a slotted spoon.
Add toppings & bake: Dip each bagel in sesame seeds or your favourite bagel seasoning. Place them on a lined baking sheet and bake at 180°C for 20-25 minutes, until golden brown.
Cool & serve: Let the bagels cool before slicing. Enjoy with your favourite toppings, like cottage cheese, blueberries, and cinnamon for a delicious, nutrient-packed breakfast!
Why Sourdough Bagels? The Science Behind the Health Benefits
Sourdough fermentation does more than improve texture and flavour—it enhances nutritional quality by:
Breaking down phytic acid, which helps increase mineral absorption (iron, calcium, magnesium, zinc).
Making grains easier to digest due to pre-digestion by wild yeast and bacteria.
Improving gut health, as the fermentation process supports beneficial gut bacteria.
These sourdough bagels aren’t just a treat—they’re a nutrient-packed, gut-friendly option to start your day right. Give them a try and experience the benefits of naturally fermented foods!
References
Marco, M. L., et al. (2024). Sourdough Fermentation and Nutritional Benefits. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC11241011/
Poutanen, K., et al. (2023). Phytate degradation in sourdough and its impact on mineral bioavailability. PubMed. https://pubmed.ncbi.nlm.nih.gov/36811591/