Breaking it Down: Whole/Coarse vs. Ground Psyllium Husk

Not all psyllium husk products are created equal. Let's talk about why it matters.

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Psyllium husk powder

What Is Psyllium Husk And Where Does It Come From?

As a staple in gluten free bread baking, you’ve probably heard of psyllium husk as an ingredient. It is vital to gluten free bread baking. Gluten free bakers know it for its binding qualities, ability to absorb loads of liquid, ability to create a workable dough and fiber-packed benefits, but did you know there are different types out there? Psyllium husk is a well-known natural fiber sourced from the husks of the Plantago Ovata plant, celebrated for its beneficial effects on digestive health. Originally from India but now grown all over the globe, this common ingredient in gluten free baking can be found in most stores! If you're curious about which version is best for your baking needs, this guide should answer your questions!

One important factor that’s often overlooked when using psyllium husk is its agricultural classification. Unlike traditional food crops, psyllium is often treated with higher levels of pesticides, herbicides, and chemical fertilizers. These substances can stick to the husk, potentially diminishing its health benefits by introducing unwanted toxins into your body. Because of this, I only use organic psyllium husk powder and I hope you consider doing the same.

In What Forms is it Available?

You can find psyllium husks in two different forms; coarse or whole psyllium husk or powdered psyllium husk. While there are many who will tell you they are interchangeable, I will respectfully disagree. When I first started baking GF sourdough, (almost 5 years ago) I used both coarse and ground psyllium interchangeably, but soon discovered they are not actually interchangeable. While both will work, ground psyllium will give you a superior end result. I will discuss later on how they are different and how their differences will affect your gluten free bread.

There are two different classifications of psyllium husks. There is psyllium husk 95% vs psyllium husk 99%. 95% psyllium consists of just that 95 percent pure psyllium husk, with the other 5 percent being natural impurities. Psyllium husk 99% is a product with an exceptionally high purity level, made up of 99% pure psyllium husk fiber. This higher purity is achieved through additional refinement, removing extra impurities and non-active components. As a result, psyllium husk 99% provides a more concentrated form of fiber, which could boost its digestive health benefits.

How Does Psyllium Work in Gluten Free Sourdough/Breads?

Many gluten-free bakers who start using psyllium husks quickly find themselves unsure about which type to buy, I was one of them! Some recipes call for powdered psyllium husks, others for whole or coarse psyllium husks, and some simply mention psyllium husks without specifying. So, what’s the best choice?

Although psyllium husk powder and whole psyllium husk are essentially the same product, differing only in texture, they can perform differently when used to bind a gluten-free dough.

• Powdered psyllium husk absorbs liquids much faster than the coarse version. Why does this matter? It makes a noticeable difference when mixing your dough together. Dough made with ground psyllium husks absorbs the water at a much faster rate and more efficiently than dough made with whole psyllium husks. My recipes call for mixing the psyllium husk powder into the flours, as opposed to some recipes that call for making a gel with the psyllium husk. This method benefits from using ground psyllium, making the process more efficient and resulting in a dough that's easier to work with. If you are making a gel, this won’t matter as much, but the ground psyllium will still absorb the water at a much faster rate, probably giving you a firmer gel to incorporate into your bread.

• In my experience, the overall water absorbed by whole/coarse psyllium husk appears to be lower overall. With all other conditions being equal, the dough bound with coarse psyllium husks will be a bit more loose, stickier, more difficult to handle during the whole GF sourdough making process. This is probably due to the fact that the coarse particles don’t absorb water as uniformly as the ground particles.

• Dough made with powdered psyllium husk is generally tighter, smoother, and has more structure throughout the process. This is likely because the powdered form absorbs more water, and its texture may also contribute to a smoother dough. It becomes clear when you think about it: since the psyllium is in powder form, it spreads more evenly throughout the dough, potentially binding it more tightly and uniformly. I find this also helps in shaping the dough as well.

• Doughs made with powdered psyllium husk tend to have more volume. The dough appears tighter and holds gases better, allowing it to rise more. Your crumb will look different when using powdered psyllium vs coarse psyllium. The key difference, which you can notice on the palate, is the higher volume of dough made with powdered psyllium husk. A higher volume means the bread traps more gas and has a slightly larger crumb, giving it a lighter feel in your mouth. We all want this, especially since gluten free breads are known for being dense and heavy.

An ideal crumb for gluten free sourdough.

• No need to get rid of your coarse psyllium husks! This ingredient can be expensive, therefore I recommend using 20% more whole psyllium, by volume if a recipe calls for powder. For example, if a recipe calls for 18 grams of psyllium husk powder, you would use 21.6 grams of coarse psyllium husks (I would round up to 22 grams). I have also made my own powder by grinding whole psyllium husks in my blender.

What I Recommend:

I found quickly in my bread journey, that I prefer finely ground psyllium husk powder in my gluten free sourdough. In my opinion, it is hands down superior. I think this is true for me because I don’t make a gel out of my psyllium. I prefer to mix it into my flours and then let my mixture “rest” after adding in my liquid. The powder definitely pulls the dough together more quickly, creates a bread dough that is easier to shape and that actually holds its shape, and creates a more lovely crumb in the final baked bread.

The only brand I will use is: TERRASOUL psyllium husk powder. It is a beautiful white color, 99% purity, organic, and the most finely ground I have ever used. I have also used Anthony’s brand, but it is much darker in color. It is to be noted, they do not label the purity on the packaging.

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What kind of psyllium product do you use in your baking? Why do you prefer it? I’d love to hear from you all and answer any additional questions you may have!

With gratitude,

Idris Craft