Is xanthan gum bad 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?
Xanthan gum was approved as a food additive by the Food and Drug Administration (FDA) in 1969. It's used as a stabilizing agent and thickener in many foods, some of which you likely eat regularly. You can also purchase xanthan gum in powdered form in most grocery stores, where it's usually found in the baking section.
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:
- Calories: 30
- Protein: 1 g
- Total Fat: 0 g
- Total Carbohydrates: 7 g
- Fiber: 0 g
- Sugar: 0 g
- Calcium: 5 milligrams (mg)
- Potassium: 29 mg
- Sodium: 350 mg
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 your system and 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.
Top 20 Foods High in Soluble Fiber
Side Effects
Some people report side effects from consuming xanthan gum, such as:
- Increased gas or bloating
- Softer stools or diarrhea
- Increased frequency and amount of bowel movements
- Changes in gut bacteria
However, digestive side effects are more likely when xanthan gum is consumed in large amounts. Xanthan gum is otherwise generally recognized as safe (GRAS) by the FDA for most people when consumed in everyday foods.
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:
- Guar gum: Guar gum is another thickening agent and stabilizer commonly used in foods. It's similar to xanthan gum but is higher in carbohydrates. Guar gum works best for thickening jellies, sauces, and gluten-free baked goods. When cooking, use approximately one-fourth to 1 teaspoon of guar gum per 1 cup of gluten-free flour.
- Cornstarch: Cornstarch works well for thickening sauces, gravies, stews, and sauces, but it's not the best option when baking. When thickening liquids, you can substitute cornstarch for xanthan gum in a 1-to-1 ratio.
- Arrowroot powder: Arrowroot powder is similar to cornstarch and works best for thickening liquids versus baking. It can also be substituted for xanthan gum in a 1-to-1 ratio in most recipes.
- Chia seeds: When combined with water, chia seeds form a gelatinous substance that works as an egg-free binding agent. Combine 1 tablespoon of chia seeds (whole or ground) with 2 tablespoons of water. Gently stir them together in a small dish and allow them to sit for five to 10 minutes to gel. In recipes, use 1 tablespoon of this chia seed gel instead of 1 tablespoon of xanthan gum.
- Egg whites: Egg whites make a great binding agent in recipes (but should be avoided if you have an egg allergy). For every 1 tablespoon of xanthan gum, substitute one egg white.
How Is Xanthan Gum Processed?
The FDA recognizes xanthan gum as an ingredient that can safely be used in food. It's made from the process of sugar being fermented by Xanthom*onas campestris bacteria. This process forms a gel, which is made solid and purified with the addition of alcohol. Then, it's dried and milled into a powder form, which can be used in foods.
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:
- Sauces
- Salad dressing
- Dairy products like yogurt, sour cream, and ice cream
- Gluten-free baked goods, like cookies, muffins, and bread
- Gluten-free flours
- Frozen foods and meals
- Thick beverages, like protein shakes or premade smoothies
- Baby foods
- Jams and jellies
- Gluten-free pasta
- Gluten-free pancake and waffle mixes
- Gluten-free pizza crust
- Instant soups and gravies
- Processed meat products
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 to thicken liquids may 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.
