If you have celiac disease, gluten intolerance, or just want to avoid gluten, you might wonder how to enjoy bread without compromising your health or taste buds. Fortunately, there are many options for gluten free bread that are delicious, nutritious, and easy to make at home.
What is gluten free bread?
Gluten is a protein found in wheat, barley, rye, and some other grains. It gives bread its elasticity and chewiness, but it can also cause digestive problems and inflammation. Gluten sensitivity is a common condition that affects millions of people worldwide. It can cause a variety of symptoms, such as digestive issues, fatigue, brain fog, joint pain, skin problems, and more. Gluten can still mess with your immune system and cause symptoms, even if your intestines are fine. This means you could test negative for celiac disease but still be gluten intolerant. But how can you know for sure if you have a gluten sensitivity? The best way to find out is to do an elimination diet. Even if you come back with a gluten sensitivity it does not mean you have to give up bread forever. There are a lot of really great alternative flours and grains that do not contain gluten!
Gluten free bread is made with alternative flours and grains that do not contain gluten, such as rice, corn, oat, buckwheat, quinoa, millet, sorghum, teff, amaranth, and more . Some gluten free breads also use starches like potato, tapioca, or arrowroot to improve the texture and moisture of the bread. At Organic Pharmer we have our gluten free Pharmer Bread that is made with organic ingredients, plant based and vegan!
What to watch out for ingredient wise when shopping for gluten free bread.
Not all gluten free breads are created equal. Some may contain additives, preservatives, sugars, or unhealthy fats that can affect the quality and nutrition of the bread. Some may also be cross-contaminated with gluten during the production process. Here are some tips to help you choose the best gluten free bread:
- Look for the certified gluten free label on the package. This means that the product has been tested and verified to contain less than 20 parts per million (ppm) of gluten.
- Check the ingredient list for whole grains and seeds. These provide more fiber, protein, vitamins, minerals, and antioxidants than refined flours and starches.
- Avoid breads that have a long list of ingredients you cannot pronounce or contain artificial colors, flavors, sweeteners, or preservatives.
- Compare the nutrition facts labels of different brands and varieties. Look for breads that have low sodium, low sugar, high fiber, and high protein per serving.
- If possible, buy fresh or frozen gluten free bread from a local bakery or health food store. These are likely to have fewer additives and better taste than shelf-stable breads.
A recipe for high fiber and protein gluten free bread easy to make at home
If you want to make your own gluten free bread at home, you can try this simple recipe that uses oat flour, almond flour, flax seeds, chia seeds, and psyllium husk as the main ingredients. These provide a lot of fiber and protein to keep you full and satisfied. You will also need yeast, honey, salt, water, apple cider vinegar, and oil. The recipe makes one loaf of bread that can be sliced and stored in an airtight container for up to a week or frozen for up to three months.
What you'll need:
- 1 1/4 cups warm water (about 110°F)
- 2 teaspoons active dry yeast
- 1 tablespoon honey
- 2 cups oat flour
- 1 cup almond flour
- 1/4 cup ground flax seeds
- 2 tablespoons chia seeds
- 2 tablespoons psyllium husk
- 1 teaspoon salt
- 2 tablespoons apple cider vinegar
- 2 tablespoons oil (such as olive or coconut)
How to prepare:
- In a small bowl, whisk together the water, yeast, and honey. Let it sit for about 10 minutes until foamy.
- In a large bowl, whisk together the oat flour, almond flour, flax seeds, chia seeds, psyllium husk, and salt.
- Add the vinegar and oil to the yeast mixture and stir well.
- Pour the wet ingredients into the dry ingredients and mix with a wooden spoon until a sticky dough forms.
- Transfer the dough to a greased 9x5 inch loaf pan and smooth the top with a spatula.
- Cover the pan with a damp cloth and let it rise in a warm place for about an hour or until doubled in size.
- Preheat the oven to 375°F and bake the bread for 35 to 40 minutes or until golden and firm.
- Let the bread cool completely in the pan before slicing.
Enjoy your homemade gluten free bread with your favorite toppings or use it to make sandwiches or toast.