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Xanthan Gum seems to be everywhere. But what is it? Is it actually bad for us? Why do we need to use it in our gluten-free baking? Can we substitute it? Here's everything you need to know about this controversial ingredient including why I never use it.
I blame xanthan gum for the reason that I was terrified of gluten-free baking for so many years. Everyone seemed to be using this weird gum and I didn't know why. What does xanthan gum do? Why do we use xanthan gum in baking? It was one of those ingredients that everyone just took for granted and used in their gluten-free cakes with abandon.
I took very small steps when beginning to bake gluten-free, using nut flours and polenta in place of flour. However when I wanted to stretch myself and bake a wider range of cakes, biscuits and desserts I found that I couldn’t find any recipes which didn't rely on xanthan gum. But why?
It was time I learnt all about it, what it is, why we use it and if it was possible to make a gluten-free cake without xanthan gum (hint: it is!)
What is xanthan gum?
Xanthan gum has been around since the 1960s and was developed by fermenting plant bacteria to create this gummy product which has a multitude of uses in the food industry and also conversely in the oil industry and cosmetic industry.
In the food industry xanthan gum is a common additive that you will find time and time again in both gluten and non-gluten products. It is a thickening agent and stabliliser which prevents ingredients from separating and can also add viscosity to liquids.
Its use in commercial products can be in processed sauces or salad dressings to stop them splitting on the shelf. You might also find xanthan gum used in ice cream to slow the formation of ice crystals which leads to a creamier texture.
However you might know it best for when it crops up in the ingredients list for a gluten-free cake or cookie.
Why do we use it in gluten-free baking?
Wheat-free cakes lack the gluten which provides structure and elasticity and is what makes your cakes soft and fluffy. Gluten-free cakes have a reputation for being dry and crumbly and so many bakers turn to xanthan gum to replicate the necessary function of gluten.
A small amount helps to bind the gluten-free flour together and add bounce. It is also odourless and flavourless so you might be non-the-wiser that you were eating a gluten-free cake.
Is xanthan gum bad for you?
All studies show that it is safe to consume for adult humans. However there’s a disturbing bit of data which you can read about here regarding a milk thickener containing xanthan gum which was given to babies under 12 months which has led to it not being recommended for infants.
However most health professionals agree that for adults it is safe to consume up to 15g a day and since a little goes a long way it is unlikely that you’ll ever get anywhere near that limit.
Xanthan gum side effects
The studies show that an excess use of xanthan gum creates a laxative effect and troubles the digestive system. Since it is used to bind the molecules of food together xanthan gum can cement the molecules so well that the food is harder to break down in the body.
After a light bit of googling it soon becomes apparent that xanthan gum is a very polarising ingredient in gluten-free products. Coeliacs or people with a gluten intolerance tend to have very irritable digestive systems and there is a lot of reports of people experiencing the same kind of reaction with xanthan gum that they might experience with gluten.
It is also worth knowing that the original fermentation process to create xanthan gum is often begun using glucose, sucrose or lactose but in some cases a wheat based medium is used to grow the bacteria.
If you're struggling to find an excellent gluten-free vanilla cake made without xanthan gum which still has a light fluffy texture and doesn't crumble when slicing and serving then try this foolproof recipe for the Best Gluten-Free Vanilla Cake.
Xanthan gum substitutes
There are lots of alternatives if you want to start gluten-free baking without using this controversial product but still want fluffy cakes that don’t crumble on touch.
Guar gum and locust bean gum tend to have the same reputation so it might serve you well to avoid all gum products if you find you don’t react well to them. However, the following can also can help to mimic the effects of gluten:
- psyllium husk
- chia seeds
- flaxseeds
- gelatin
The way I bypass the inclusion of xanthan gum in my bakes is to choose stickier flours such as sweet rice flour and tapioca flour blended with lighter flours such as oat flour or sorghum. If you are interested in going down this route then I recommend you begin with my Ultimate Guide to Gluten-Free Flours.
So in a nutshell why do I not use xanthan gum?
I like to keep my baking as additive free as possible. That’s not to say that I don’t occasionally use sprinkles or food colouring or that I avoid commercially produced ingredients completely but I just like to be mindful when I do use these products. However, gluten-free recipes can rely too heavily on xanthan gum and I don’t think it serves our bakes well to use this artificial ingredient as a crutch to achieve products that resemble their gluten counterparts.
If I can use delicious and flavour deep flours that thicken and bind like tapioca flour or sweet rice flour or flours that add natural moisture like nut flours then I just see no need to introduce another ingredient into my kitchen.
Also, my digestion isn’t brilliant and I find my body can always tell if I’ve consumed a gluten-free commercial product that incorporates xanthan gum so if I can I like to avoid.
Absolutely no recipes on this website use xanthan gum. If you need a gluten-free cake or cookie or dessert. Then browse through hundreds of different recipes for inspiration.
I am allergic to all of these 'vegetable' gums. And my husband has Celiac Disease! So...I have had to avoid anything gluten free that I buy or fix for him. I wish all of these industries would quit using these gums. I know its in a lot of products not just gluten free products.
I totally agree!!
It took me many months to discover that xanthan and guar gum were giving me similar symptoms to gluten based products. It s such a pity that this is not more widely known. I first came upon your website when looking for a shortcrust pastry recipe, which was such a success at the first attempt, and it has encouraged me to start using a mixture of flours in all my baking. A big thank to you, Georgina!
It's a pleasure Julie. It's a shame it's not more widely known about the issues surrounding xanthan gum as so many people still suffer despite giving up gluten and have no idea why.
Hello Georgina, I found out early on, it was Xanthan Gum and all the other gums made me very sick, then realized Gluten was causing an autoimmune reaction.
So finding your Blog is just wonderful for me. I will be trying many of your ideas and healthy recipes! Thank you!
I'm so happy you found me - thank you Roxy!
I am in search of gluten-free shortbread recipe, (live in Scotland) without the xantham gum, as all recipes I tried so far, the biscuits come out gummy. So much butter wasted 🙂 and still searching... Teff flour seems to add a really nice shortbread-like texture (but not on its own) and cocoa/nutty flavors which I love. Will definitely check your recipes.
This is a lovely shortbread recipe, made with oat flour, cornmeal and tapioca starch and no xanthan gum >>> Gluten-Free Shortbread
Beware of Xanthan gum in drinks like Baileys too, especially with Christmas around the corner.
Such a good tip - I had no idea about Baileys but actually it makes sense!
A Georgina, you really made me laugh as I do not use Xanthan Gum in my baking either. Having enough alternative flours on hand is a real Godsend. It is very rare that I produce any bakes that fall apart.
I use a combination of Baking Powder and Baking Soda, both GF as Baking Soda can have wheat flour as an anti-caking agent.
It is funny though you become an expert label reader in next to no time when you are intolerant or have a food allergy of any kind. Reading labels and seeing what additives are included is something I have always done from the time I could read.
So true - we have to check the labels of raising agents as they can have hidden wheat! I know - I'm an obsessive label reader too.
Hi Georgina,
Thank you so much for adding to the awareness of Xantham gum. I am celiac and experience the same reaction to xantham gum as I do gluten and I am violently sick. Unfortunately so many gluten free foods contain this ingredient my free from options are even more limited. I wish the free from manufacturers and supermarkets would also stop using it. Maybe one day it will officially make the allergen list so that it is easier to avoid! Much love x
Hi Hannah - I completely agree!! Why it is such a prevalent ingredient is beyond me especially when it is entirely unnecessary in gluten-free baking.
OMG I would love to taste all the goodies you bake.
Thank you so much for all the guidance you are giving.
Much appreciated!
You are very welcome - thank you!!
Hello, this is not a comment.
Thank you for this information.
I have only very recently decided to experiment with Xanthan gum on my salad dressing. A haven’t got the equation right and my French dressing turned out rather slimy.
I am about to try it on a Béchamel sauce.
I will use normal wheat flour, olive oil and plant based milk. I fear that the sauce will separate due to the oil.
I am not gluten intolerant, however I am a very dedicated to véganisme.
What are your instruction for a successful vegan Béchamel sauce please?
Thank you.
Hi Andree, I do not use xanthan gum so I can't comment on recipes which use this ingredient. Here is my recipe for a gluten-free white sauce which uses cornflour rather than wheat flour. It's a lot easier than a traditional bechamel as there is no roux involved -so no oil - but can be used for any recipe instead of bechamel. This recipe uses whole milk but you will see in my substitution notes that you can easily substitute for a plant based milk (oat milk or cashew milk) and the result will be just as good.
I can't eat any grain flours at all. And I definitely don't need xanthan gum. What flour & combination of safe ingredients can I use to bake?
It totally depends what you are baking. Can you have starch flours like cassava, tapioca or potato and nut flours? That will give you some great options right there. You won't need xanthan gum if you have some starches to work with as they will help the bake stick together. Almond flour can be used to lighten the bake, help with structure and add moisture. This will work well with cakes, cookies, pancakes etc.
I love the fact your recipes don’t include xanthan gum. I had a nutritionist advise me to steer clear of the stuff, some years back. Having NCGS, I make 99% of my own bakes, to avoid all the shop-bought junk ingredients and have to watch the sugar content too, as a Type 1 Diabetic.
I am loving the sound of your recipes, Georgina. They all look delicious!! I do keep a good stock of different flours but sorghum flour is one that eludes me, at the mo’.
I think I’ll have to look online.
Yes you can get sorghum flour online but if you are really finding it tricky to get hold of then you can substitute with oat flour.
Make your own by pulsing oats in a blender. Cheaper.
Xanthan Gum was developed by the oil industry to thicken the sludge around drills/wells for easier management. Kind of says it all really. Info from Artisan Bread Organic (ABO) in London.
So true!!
I was getting ready to make a keto chicken pot pie recipe and they called for putting Jonathan gum in the liquid portion. So I got online to find out just what xanthan gum does and found your page and I am so happy I did. Because I am also gluten-free and I will definitely not be wasting my money buying this product. I already have psyllium husk and flaxseed. Can you just use the same amount of called for Xanathun gum?
Sorry I guess I let the phone do all the spelling and you can see that that was wrong at the beginning. Lol
Hi Roseanne, no they cannot be used as a straight swap. It depends on what you are baking. It's a long winded answer although I am being asked this question a lot so I will address in a separate post and link up here when it's published.
Best wishes for your recipe results Roseann! I am gluten free due to an extreme reaction in my joints, like reactive arthritis where my major joints swell to about twice their size and hurt like heck ( family friendly). Unfortunately Psyllium husk in conjunction which many other healthy ingredients causes my tongue to swell to such extreme that I have to inject myself in the thigh a few times and get a quick trip to the E.R. before death ensues from lack of O2. I keep a large container of Xanthan gum in the pantry and make amazing baked goods and other thickened recipes for all my family and friends including a few folks who cannot have gluten. No issues all around, but in a mix that calls for say two cups of flour, less than a half teaspoon of xanthan is used in my mix. I have never tried the stuff straight, maybe I should chug a tablespoon in a glass of water and see.
What is the ratio if you use something other than zanthan gum for these you listed in particular?
psyllium husk
chia seeds
flaxseeds
gelatin
Hi Candy, there are not really any ratios I use as the amounts totally depend on the recipe.
I have felt so sick the last three days been eating pancake with GF flour didn’t think to look at the ingredients but after reading your information went and had a look and there it was I usually look don’t know why I never. I have always hated that stuff. If you can tolerate it that’s good fill your boot it makes life so much easier for GF intolerant people but some of us are not so lucky. I think your information is very helpful please keep doing what your doing.
Xanthan Gum is in so many foods. I'm happy you found this information useful!!