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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.
Clare says
Thank you for this post. I am fine with xanthan but a family member with crohns very much isn't! For a long time, I've just...not been able to bake for them. Which has been sad. But than I looked at the ingredients and thought, I wonder...and low and behold, xanthan gum can cause issues for folks for inflammatory bowel disease. So now after ten years I'm trying to get my head around gum free GF cooking. Next up: reading your flour guide! Thanks so much.
Georgina Hartley says
Hi Clare, it can be a problem for so many people and I don't think is talked about enough. But all my recipes are xanthan gum free and hopefully I cover most things - from bread to pastry to my speciality - cakes. Let me know if you are ever looking for advice about gum free baking and any recipes you are missing.
SNABS says
This article and comment section are so informative! I'm not diagnosed but I highly suspects that I have IBS. I've had plenty of traumatic experiences with dairy, and recently gluten.
I've been struggling with weight loss and especially a very bloated tummy. I tried gluten-free diet recently and it made such a difference. No bloating and my digestive system was calmer.
About 2 years ago I swapped lactose free milk to almond milk because I realised that I became bloated alot drinking the former. Turns out there's xanthan/guar gum. Googled abt the gums and figured that that was why I was always bloated.
Still, I'm blessed to have migrated to a country that teaches me alot on all these intolerance and the availability of substitutions. Thank you for your blog. I will peruse and read more of your other articles on gluten free options. Cheers!
Georgina Hartley says
You are so welcome and that's great you are finding the information useful - xanthan gum can be a really controversial ingredient and not suitable for many of us.
Tricia Thomas says
Hi Georgina, I have just come across something called 'Locust Bean Gum' which is present in Plant Based Vegan Philadelphia spread. Is this something similar to xantham gum do you know? Since coming across your website ( I'm gluten-free ) I'm obsessed with this ingredient and am always looking for it now.
Georgina Hartley says
I haven't used locust bean gum before so I can't speak to how to use it I'm afraid.
Tricia Thomas says
Ah, ok, I'm curious if it should be one of the 'gums' to be avoided - thanks anyway.
Chris says
In Portugal, Europe *CAROB BEANS are what can also be called “locust beans”.
These grow on trees in my garden. Big dark brown pods like a thick runner bean about 6 inches long, 15 cms.
The main part of the pod is edible and tastes like stale bread and jam. It is ground into flour to make “pretend chocolate/ cocoa” cakes, as it is the same colour, but not anything like the same taste! They also make “health bars” from this flour.
The hard small beans in rows inside are ground into animal feed.
Sharon C says
Thank you for taking the time to write this post. My daughter has gluten intolerance and now we know why she probably has problems once in a while even though she is careful about what she eats and if there is a chance of gluten used in it.
Georgina Hartley says
You are welcome - I'm happy you found this view on xanthan gum useful.
Jackie says
I am so glad I read this post. In 2013 I was diagnosed as gluten-intolerant by my naturopath. It was life changing. No more indigestion and diarrhea.
But baking with gluten-free flour made my tummy very unhappy. I stopped using gluten-free flour after realizing xanthan gum was the ingredient causing my issues.
Since then I have been buying certified gluten free oats and making my own flour.
I look specifically for recipes that I can use this flour in. It has made all the difference.
Georgina Hartley says
It's an ingredient which so many people have trouble with but in gluten-free baking is quite easy to do without. Thank you for sharing your experience.
Marge says
My husband was recently diagnosed celiac-he’s 76 years old. I’ve been trying to play dr for years trying to figure out what had been wrong with him-horrible psoriasis, psoriatic arthritis, cramps, poor blood work and low energy levels. I do need to add that we suspicion his father had the cramp issues, but way back when, there was not much about celiac. Then his younger brother got extremely ill. Numerous tests finally settled on celiac and going gf his health has improved. Long story short, my husband’s health issues are starting to go back to normal-it’s only been 2 months. I had been “sort of”gluten free for several years and always felt worse after eating gluten.
Your article raises lots of concerns about the “gums”. I do like flax meal a lot. What would your recommendation for conversion subbing the flax for a “gum”?
Georgina Hartley says
If you want to think about removing xanthan gum in your gluten-free baking then the next place I would recommend you investigate is making your own gluten-free flour blends as if you have a balanced blend then you can make cakes, cookies, pies etc. without the need for extra gums or flax. Start with this Introduction To Gluten-Free Flours and this will help.
R. Tosse says
Thank you so much! I also have had a terrible allergic reaction to all gums, so very thankful for your recipes! I can’t wait to try so many of them! It is so hard to to find anything without them.
Georgina Hartley says
You are welcome - I'd love to know which recipes you try!
Joyce says
I am so excited to try these recipes!!
I am learning how to bake with sourdough starter! I would love your gluten free start recipe!
Could you send it to my email!
Jandk6972@gmail.com
Georgina Hartley says
I've sent it to you!
Carol Solomon says
Hi Georgina,
I really appreciate your guidance. I’m in the US and have been gf for over 20 years. I’d love to have your recipe for a sourdough starter. I tried one once but failed and would LOVE to be able to bake some sourdough bread.
Thank you,
Carol
Georgina Hartley says
Hi Carol - my recipe is here >>> Sourdough Starter. Let me know what you think!
Ana says
How do you bake with gelatin?
Georgina Hartley says
It's not my personal favourite substitution as I find it makes the bakes a little gummy but you can use it in powdered form and just add a small amount in with the dry ingredients.
Cathy Shaw says
Hi Georgina,
Your recipes without xanthan gum are a joy!! If I unknowingly consume a product with it, I suffer severe migraines as well as some digestive issues. The substitutions you provide are a welcome relief-along with the explanations - thank you very much!
Ready to bake cakes!
Cathy
Georgina Hartley says
I'm so happy you are enjoying the recipes - you are welcome and thank you!
Nancy Clark says
What would be the best xanthan gum substitute if making empanada dough with almond flour? My granddaughter is a celiac, and misses empanadas but the recipe I found uses it and says not to substitute it with anything else.
Georgina Hartley says
The best way to bake without xanthan gum is to create a balanced flour blend that includes enough starch and protein for the bake to hold its structure and keep its tender quality. I have never baked empanadas but I have baked a lot of different kinds of dough and I have found a great blend if you are using almond flour is to include sweet rice flour and tapioca starch rather than just almond flour. If you are looking at ratios then I would start with 45% almond flour, 30% sweet rice flour and 25% tapioca starch. I hope this helps.
Sharon says
I've heard how bad gums and carrageenan are so I try to avoid them. I was happy to find your site today with gluten free gum free recipes.
Georgina Hartley says
I'm so happy you found me!
Louise says
I should add Georgina for clarification that I can’t eat rice, buckwheat, quinoa, chia corn as they are all grains which are often used in gluten free sourdough bread baking. I noticed you used sorghum in yours but as the only cereal I could find contains mostly sorghum, I am trying to broaden my spectrum - but I could buy that if it was the only hope! I also have millet grain and fonio as they along with sorghum I believe are in the millet / grasses family, so I could use them but they are in grain form not flour and while I use a cuisinart grinder I am told that fonio is so lightweight it will probably not be drawn into the blades haha! I could pre-soak it though but that would need to be factored in. It makes a great fermented dhosa batter in just 2 days.
Thank you,
Louise
Georgina Hartley says
Oh, okay you have seen my starter recipe. Yes you can sub the tapioca for arrowroot. I have used teff for a starter and it worked well. I won't be able to help you out on ratios - it will be a full experimentation I'm afraid. Send me an email if you need further guidance on how to begin with your starter and if you need any guidance during the process.
Louise McDermott says
Hello Georgina,
Thank you for imparting all your knowledge and experience - you are a god-send. Thanks to you, I am starting to understand the components required to make a grain free sourdough. I did recently buy a small amount of xanthan gum as I thought it was essential but like you I try to be mindful not to overly process or use additives and I favour organic produce when it is available. In reading this article I am now confident that I can do without it as I do use flax to make flax eggs in what I call cakey bread recipes ie those that require eggs - like walnut or banana bread which I feel quite confident with now, but I am super keen to embark on sourdough. I am doing a lectin free diet which favours resistant starches that are low GI, good for pre-diabetes and welcome fodder for the gut microbiome and I am gently, gently stepping into the grain free zone. So I started out with coconut, almond flour and flax, then I added arrowroot and cassava, my latest purchase is brown teff and I wonder if you feel I have what it takes to make sourdough or if I need to also buy Tiger nut flour and green banana flour to have a full quota for sourdough. It has been a fascinating journey, my gut feels so much better for it but it is a steep learning curve! You mention tapioca but to my young understanding arrowroot would be a suitable substitution for that, am I right? Is there any way you could suggest some guidance on ratios of these flours for a starter, a levain and a loaf? I have bought the jars, all I need now is the confidence to make a start. I did make some dosas yesterday with ground fonio and red lentils fermented, then stuffed it with potato masala. It was great when I turned to coconut oil to grease the frying pan. It is wonderful to be reducing use of processed foods and learning to bake bread will be the next step on the ladder. Thanks again, Louise
Georgina Hartley says
Hi Louise - have you seen my sourdough starter recipe? Click here for the link >>> Gluten-Free Sourdough Starter. Hopefully this should help.
Kat Finn says
Hi! Thank you for this information, I have just discovered your website and plan to dive in deeply. I absolutely detest xanthan gum, it makes baked items gluey, with a bizarre texture, and my husband and I hate it. Let us go forward, and thank you again. Kat
Georgina Hartley says
You are most welcome - I look forward to hearing about what recipes you try!
and Daphne Hughes says
Hello I am Daphne, I have been a Ceoliac for 36 years, in those days I never had any trouble, I had prescription gluten free bread mix which I made mysellf .Since 2018 I have had terrible tummy and bowel problems. I will try and keep this short as possible. I started loosing weight and in recent times have had terrible bloating, I got to a point that I could not eat only very little and had trouble drinking a glass of water. It took me an hour. I went down to six stone I was skin and bone. I was just eating potatoes and vegetables and gluten free bread. I decided to stop the bread and the bloating stopped in two days. That was 4 months ago and I have not had bloating since then. I started eating and drinking better. I have managed to get back to seven stone. But it has effected my tummy so badly, I can only have vegetables and potatoes, but now can have plain chicken, turkey, salmon and cod I have two poached eggs a day. Its effected medication because they all have thickners in them even toothpastes. I can eat bananas but any kind of fruit just burns my mouth and I have had burning mouth for eighteen months. It effects when I have fats and oils, but incidentally I should add I had gallstones at the same time which have now been removed. I have tried buckwheat and all sorts of different flours the only one I can use is 100 percent white rice flour, gluten free baking powder has the gum in it as well. All the medical people say there is nothing they can help me with. One professional said he had never come across anyone who was allergic to xamham gum and they literally don't know what to do. But I am going to say it nearly killed me and I am not being dramatic, I am not one to make a fuss unnecessarily. If my experience might possibly help someone else it would make me happy.
Georgina Hartley says
Hi Daphne, I'm so sorry to hear of your ill health. Xanthan gum is terribly overused in so many commercial products and it's horrible that you've been suffering from it. Thank you for sharing.
Lee says
It causes the same types of issues as gluten for me. My allergist told me to avoid due to my body’s response was the same as an allergy response.
Georgina Hartley says
I think a lot of people have this issue.
Lee Olson says
I have Hashimotos and have figured out by the process of elimination that it was the xanthan gum that was raising my antibodies levels on my blood lab tests and when I cut out only the xanthan gum, it dropped dramatically.
Thank you so much for providing this valuable information! It seems xanthan gum is in most recipes and baked goods that I had been interested in buying, so I’m so thankful for the insight and alternative suggestions 🙂
Georgina Hartley says
You are so welcome!
Atara Dahan says
Wow. so good to know