Table of ContentsView AllTable of ContentsIs It Safe?AlternativesHow It’s ProcessedWhere It’s FoundSpecial Precautions
Table of ContentsView All
View All
Table of Contents
Is It Safe?
Alternatives
How It’s Processed
Where It’s Found
Special Precautions
Isxanthan gumbad for you? This powdered ingredient is a common food additive used in several foods. It works as a thickening agent,emulsifier, and stabilizer and helps prevent other ingredients from separating. Many people wonder whether xanthan gum has side effects.
This article examines whether xanthan gum is best avoided or is just a harmless food additive.
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Xanthan Gum: A Safe or Questionable Food Additive?
Nutritionally, xanthan gum is pretty unimpressive and is primarily carbohydrate. A 9 gram (g)—a little less than 2 teaspoons—serving contributes the following to your diet:
Let’s look at the potential benefits and side effects of consuming xanthan gum.
Benefits
Xanthan gum is a soluble fiber that your body cannot digest. Instead, xanthan gum absorbs water as it moves through yoursystemand helps slow digestion. This also means it doesn’t provide any nutrients or calories as it passes.
Soluble fiber offers benefits to your gut microbiome. This is the community of microorganisms, mainly bacteria, that live in your digestive tract. Research shows that dietary fiber helps feed and boost beneficial bacteria in the gut and supports overall digestive health.
20 Foods High in Soluble Fiber for Improved Gut Health
Side Effects
Some people report side effects from consuming xanthan gum, such as:
Furthermore, the Joint Expert Committee on Food Additives (JECFA) assigned xanthan gum an acceptable daily intake of “not specified,” suggesting low toxicity and minimal health threats. The JECFA is an international scientific committee under the Food and Agriculture Organization (FAO) and the World Health Organization (WHO). It plays a substantial role in evaluating the safety of food additives.
Xanthan Gum Alternatives
If you need a xanthan gum alternative, there are several that can work just as well.
The best alternatives for xanthan gum include:
How Is Xanthan Gum Processed?
Uses: Where Is Xanthan Gum Found?
As a thickening agent and emulsifier, xanthan gum is used in various foods to improve texture and consistency and prevent other ingredients from separating. Some of the most common places to find xanthan gum on the ingredient list include:
The best way to know whether something contains xanthan gum is to read the ingredients list.
Who Should Take Special Precautions?
While xanthan gum is considered to be safe for most people when consumed in normal amounts in food, there are certain groups who could experience more pros or cons from doing so.
Who Might Benefit From It?
Xanthan gum is a soluble fiber, which means it absorbs water as it passes through your digestive system. This can help bulk up stool, making it softer and easier to pass. For this reason, it may be a beneficial ingredient for individuals experiencing irregular bowel movements.
Furthermore, the ability of xanthan gum tothicken liquidsmay be helpful for individuals who have trouble swallowing.For example, people who have neurological disorders or people of advanced age may benefit from consuming thickened liquids versus thin liquids, as the latter can become a safety hazard.
Who Should Avoid It?
If you have a severe allergy to dairy, wheat, corn, or soy, you may want to avoid xanthan gum as it can potentially be made with sugar derived from any of these sources. If you’re concerned about allergies or other reactions to food additives, it may also be best to look for items that don’t contain xanthan gum.Otherwise, there appear to be no major science-backed safety concerns about xanthan gum.
Adverse Reactions to Food Additives and Preservatives
Summary
Xanthan gum is a commonly used food additive that thickens and stabilizes ingredients. It’s often found in condiments, frozen foods, sauces, and gluten-free flours. Xanthan gum is considered safe for most healthy people as part of their regular diet. It may even have gut health benefits. However, some people may experience digestive symptoms like increased gassiness if they eat it in large amounts.
Overall, xanthan gum is a generally harmless food additive that helps thicken foods. If you want to avoid it, just read ingredient labels and consider the alternatives above when preparing foods at home.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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