In this article, I want to introduce you to psyllium which for me is one of the most important ingredients when it comes to making gluten-free breads.
I know, what a little word…
The first thing I want you to know is that psyllium is the key to making decent gluten-free bread.
If you get loaves that are too solid, hard as bricks, or that crack, you probably aren’t using With this ingredient, your dough will be well-bound and voluminous because it has the effect of gluten.
What does this mean? If you try to make gluten-free bread with just yeast, gluten-free flour, water, and salt, the bread will not come out, because you need something to replace the gluten and give the dough the elasticity that it gives it.
And this is precisely what psyllium does.
There are many other binders on the market, such as xanthan gum or guar gum, but psyllium, in addition to being a binder, is super healthy, because it has many properties and benefits for the body.
So if this interests you, stay here because I’m going to explain to you what effect psyllium has on gluten-free breads and all its properties.
But first, I’d better start at the beginning and tell you what it is.
Let’s go!
👉 What is psyllium and where does it come from?
Psyllium is a natural dietary fiber, which comes from the Plant ago ovata plan, a herb native to India and Iran.
The fruit produced by this plant is composed of small seeds with a shell, that cocontainsucilage.
In case you don’t know what it is, mucilage is a fiber (85% soluble), which increases its volume when in contact with water and forms a kind of soft, gelatinous, and elastic dough (this is important to understand why it is essential for making gluten-free bread, but I’ll explain it later).
In short, I will tell you that it is the shell of the seed of this plant, which is known as psyllium.
👉 Beneficial properties of psyllium for the body
Okay, now that you know what psyllium is and where it comes from, you’ll realize that it’s completely natural and not a chemical compound like other binders.
But it also has a lot of beneficial properties for the body.
✅ Anti-inflammatory effect on the digestive mucosa
The viscous mass created by mucilage (present in psyllium) in contact with water, protects and covers the interior of the digestive tract.
It has an anti-inflammatory effect on the digestive mucosa. This is very beneficial in cases of heartburn, colic, gastritis, gastric ulcer, or colitis.
✅ It is a good remedy against constipation
And what does this achieve? Easier movement of feces through the digestive tract.
In addition, it helps intestinal transit, because it lubricates and stimulates it, thanks to the water it absorbs.
It causes something like a “laxative” effect, but mild and without side effects (cramps, irritation, etc.).
✅ Helps lower cholesterol and blood sugar levels
Mucilage also has the ability to lower bad cholesterol levels and increase good cholesterol levels. This happens because it is able to bind to fatty and bile acids, reducing their absorption in the intestine.
On the other hand, the soluble fiber in psyllium can help slow down the digestion of some foods and, therefore, reduce the release of glucose in the intestine
Well, I’m sure that at this point, you already know the name of this super ingredient by heart,
TRUE?
So let’s move on because now I’m going to explain to you why it’s essential to make a delicious gluten-free bread
👉 The effect of psyllium on gluten-free breads
Well, we come to the part of the article that, if I’m not mistaken, is the one that interests you the most.
So, the first thing you need to know is that psyllium has several uses in the kitchen.
It can be used as a thickener, to gel, or to improve textures.
But today I’m going to tell you about what I consider to be the most important use of all: as a gluten substitute.
The soft, gelatinous,s and elastic mass that forms the mucilage, present in psyllium, in contact with water, acts as a binder.
What happens is that this elastic mass has a great capacity to retain gases, imitating the effect of gluten.
To help you understand better, this translates into bread with a much fluffier, juicier, and voluminous crumb.
So if you use it, you will prevent your bread from becoming dry, hard as bricks, or brittle.
Things to keep in mind if you are going to use psyllium to make gluten-free bread
- Psyllium does not add flavor.
- You must put the exact amount of psyllium indicated in each recipe so that the bread turns out well.
- Always buy it in powder form, because it works much better than the whole shell. And if you only find it in the latter form, grind it before using it. The finer, the better.
👉 Psyllium vs. Xanthan Gum: Which is better in my opinion?
Xanthan gum is one of the most commonly used binders for making gluten-free breads, but I highly recommend psyllium.
Because, unlike psyllium which comes from a plant, xanthan gum, although natural, is an additive produced through the fermentation of various carbohydrates (such as corn starch) by the bacteria Xanthomonas campestris.
It is a polysaccharide, that is, a complex sugar that cannot be digested by the human body.
Its moderate use is approved by the European Food Safety Authority, but it has some side effects in people with very sensitive stomachs or allergies to corn (if they take it without knowing its origin).
On the other hand, xanthan gum, used as a binder in gluten-free breads, although it gives them more volume, usually causes them to come out of the oven with a stickier and moister crumb.
So for these reasons, I always opt for psyllium to make my gluten-free breads.
I know it may be an uncommon ingredient, although it is becoming easier to find, but I assure you that for me it is essential if I want my gluten-free breads to be delicious.
And that’s it for the article, what do you think?
I hope you found it very useful and that you start using psyllium to get a much fluffier crumb in your bread
AnIfou want to learn more about the correct techniques for making gluten-free bread, I remind you that you can sign up for the free online course “Gluten-free bread”
