Xanthan gum is a common food additive used to improve the texture and consistency of products like ice cream, salad dressings, and gluten-free baked goods. It's also found in other commonly used products, such as medications and toothpaste.
Xanthan gum has been generally recognized as safe (GRAS) by the United States Food and Drug Administration (FDA) since 1969 and hasn't been linked with any significant health concerns. However, consuming large amounts of xanthan gum may cause changes in gut bacteria. This effect has been linked to increased digestion symptoms in people with certain gut conditions, such as colitis (inflammation of the colon, or large intestine).
Xanthan gum is a type of polysaccharide, a carbohydrate made of long chains of simple sugars. It's made by fermenting Xanthom*onas campestris bacteria with sugars such as glucose and sucrose. This process results in a gum-like substance that is then dried and turned into a fine, white powder.
Xanthan gum has powerful thickening properties and is also used as an emulsifier or a substance that helps mix compounds that usually separate, like oil and water. Additionally, it has stabilizing properties, which help preserve the taste and texture of certain food and beverage products.
Because xanthan gum has many functional benefits in food manufacturing, it is one of the most common additives in the U.S. food supply. It can be found in many store-bought salad dressings, sauces, fruit juices, desserts like pies and ice creams, and many other food and drink products.
Some people also use xanthan gum in home baking. For example, it's a popular ingredient in recipes for gluten-free baked goods, like breads and cakes, as it helps provide elasticity and structure without the need for gluten.
In addition to food and drinks, xanthan gum can be found in certain medications and personal care products like toothpaste and body lotion.
Potential Health Benefits
Xanthan gum is a soluble fiber, a type of carbohydrate the body cannot digest. Instead, xanthan gum absorbs water as it moves through the digestive tract, helping to slow digestion. It also acts as food for the bacteria that reside in the gut.
Your body can't digest xanthan gum, so it provides few calories and no nutrients as it passes through the system. It is usually used in such small amounts that it has little effect on health.
When used in larger quantities, xanthan gum may help regulate blood sugar levels. A few older, small studies have shown that when people consumed muffins and juice that contained xanthan gum, it helped prevent post-meal blood sugar spikes and reduce feelings of hunger. This is likely because xanthan gum helps slow the release of blood sugar into the bloodstream and creates bulk in the gut that supports the sensation of fullness. More research is needed.
Xanthan gum has also been shown to help treat people who experience swallowing difficulties. Some people develop swallowing difficulties after surgeries, accidents, and medical events like strokes and need to have their food and drinks thickened to prevent choking and aspiration (inhaling food or liquid into the lungs).
Because xanthan gum has thickening properties, it is sometimes used in commercial thickening products that help make food and drinks safer for people with difficulty swallowing.
Xanthan gum is mostly composed of carbohydrates and doesn't offer much nutritional value.
One tablespoon (tbsp) of xanthan gum contains:
- Calories: 30
- Fat: 0 grams (g)
- Carbohydrates: 7g
- Fiber: 0g
- Protein: .99g
- Sodium: 350 milligrams (mg)
While xanthan gum provides mostly carbohydrates, it is worth noting that it contains quite a bit of sodium per serving. One tbsp delivers 15% of the 2,300 mg daily sodium recommendation. This may increase sodium levels in some products containing xantham gum, and people who follow low-sodium diets may want to avoid using xanthan gum in large amounts.
Potential Risks
Xanthan gum has a strong safety record and has been GRAS by the FDA since 1969. A GRAS designation means that an ingredient has been shown to be safe for its intended use. Studies have shown that even when xanthan gum is consumed in very large doses of up to 214 mg per kilogram of body weight per day for 10 days, it's well tolerated and not associated with any significant adverse side effects.
However, consuming large amounts of xanthan gum could lead to digestive side effects, such as diarrhea and gas, in sensitive people. These side effects are usually only experienced when taking much larger doses of xanthan gum than commonly found in food and drink products.
Some research suggests that long-term xanthan gum intake may negatively affect overall gut health. For example, xanthan gum may increase the number of Ruminococcus gnavus bacteria in the large intestine. High levels of this bacteria are associated with increased severity of certain gastrointestinal conditions, including colitis (inflammation of the colon).
Other animal studies suggest that regular xanthan gum intake may promote gut inflammation and the growth of pathogenic (harmful) bacteria in the large intestine. Though more research is needed to confirm these potential negative side effects, people with digestive conditions like colitis may want to avoid products made with xanthan gum.
If you are concerned about food additives like xanthan gum, you can reduce your intake by checking ingredient labels and avoiding foods that contain this common ingredient.
In addition to being found in commercially prepared foods and drinks, home cooks can use xanthan gum to thicken sauces, make gluten-free baked goods, and improve the texture of other common recipes. You can usually find xanthan gum in the baking section of the grocery store.
Here are a few ways to use xanthan gum in your kitchen:
- Use it to thicken gravies and sauces
- Try it in gluten-free recipes like breads, muffins, cookies, and cakes
- Add a small amount to soups and stews for a thicker consistency
- Use it in frozen co*cktails to improve their texture
When using xanthan gum in gluten-free baking, check your gluten-free flour to ensure it doesn't already contain it. Many one-to-one gluten-free flour replacements contain xanthan gum.
Most baking websites recommend using 0.25-0.5 teaspoons of xanthan gum per cup of gluten-free flour, such as almond flour, when making baked goods.However, following specific recipe instructions is always best to ensure the desired outcome.
A Quick Review
Xanthan gum is a common food additive used to improve the texture and consistency of products like salad dressings and ice cream.
While xanthan gum doesn't provide many health benefits, it has a strong safety record. Most people can consume it without side-effects. However, people who have certain gastrointestinal conditions may want to avoid products with xanthan gum, as some research suggests the additive can increase the severity of symptoms.
If you're interested in experimenting with xanthan gum in your kitchen, it can be used as a substitute for other thickening agents, like cornstarch. Try using it to thicken soups, gravies, and dressings, and adding it to homemade gluten-free baked goods.
