Are thickeners bad for health? A look at common food additives

October 7, 2025 •

4 min read

According to the Food and Drug Administration (FDA) and the World Health Organization (WHO), many common food thickeners are generally recognized as safe (GRAS) for consumption. However, the question, 'Are thickeners bad for health?' requires a nuanced answer, as certain types can cause issues for sensitive individuals or pose risks in specific situations, like with premature infants.

Quick Summary

Food thickeners are widely used and often safe, but their health effects vary by type and individual sensitivity. Some, like carrageenan and certain gums, may cause digestive issues or alter gut bacteria, especially in large amounts. Specific risks exist for vulnerable populations like infants or those with dysphagia, necessitating careful consideration.

Key Points

Generally Safe in Moderation: Most food thickeners are approved as safe by regulatory bodies like the FDA, especially when consumed in small amounts found in processed foods.
Digestive Side Effects: High intake of many fiber-based thickeners, such as xanthan and guar gum, can cause gas, bloating, and digestive discomfort in sensitive individuals.
Gut Health Impacts: Some thickeners, particularly carrageenan and cellulose gum, have been shown in animal and in-vitro studies to potentially alter the gut microbiome and cause inflammation.
Vulnerable Populations Need Caution: Premature infants should avoid certain gum-based thickeners due to risks like necrotizing enterocolitis (NEC). Individuals with digestive issues or allergies should also be mindful.
Professional Guidance for Medical Use: For people with dysphagia, thickened liquids are crucial for safety but require careful management to prevent dehydration and ensure proper nutrient absorption.
Informed Consumerism: Reading food labels to identify and understand different thickeners allows for more informed dietary choices, especially for those with health concerns.

A Closer Look at Food Thickeners

Food thickeners are substances added to liquids and semi-solid foods to increase their viscosity without substantially altering other properties. They play crucial roles in food manufacturing, from improving texture in sauces and desserts to preventing ingredient separation in products like plant-based milks. In a medical context, thickeners are vital for managing dysphagia (swallowing difficulties), making liquids safer to consume for those at risk of aspiration. These agents can be derived from natural sources, such as plants and seaweed, or created synthetically. While most regulatory bodies like the FDA deem them safe, concerns arise over certain types and their potential effects on digestion and gut health.

Potential Health Concerns and Individual Sensitivities

For the majority of the population, consuming small amounts of thickeners in processed foods is unlikely to cause harm. The main concerns often revolve around high intake or individual sensitivities. As many thickeners are forms of soluble fiber that are not fully digested, consuming them in excess can lead to gastrointestinal side effects.

Here are some of the potential issues:

Digestive Discomfort: Common side effects can include bloating, gas, and abdominal cramping due to the fermentation of these fibers by gut bacteria.
Altered Gut Microbiome: Research, particularly on certain emulsifiers and thickening agents like carboxymethyl cellulose (CMC) and carrageenan, suggests they can alter the balance of gut microbiota. This disruption is linked to potential health issues, but more human-based research is needed.
Infant-Specific Risks: Premature infants are particularly vulnerable. The xanthan gum-based thickener SimplyThick was linked to cases of necrotizing enterocolitis (NEC) in premature babies, leading to an FDA warning. This highlights the need for caution and medical supervision when using thickeners for infants. Concerns about arsenic exposure have also been raised regarding rice cereal-based thickeners.
Allergic Reactions: Though rare, allergic reactions to thickeners like carrageenan or xanthan gum are possible. Allergies may sometimes be linked to the source material (e.g., corn, soy, wheat) used during the fermentation process.
Nutrient Absorption: Some studies indicate that certain gum-based thickeners can affect the absorption of minerals like calcium, iron, and zinc in infant formulas.

Common Thickeners: A Comparison

To understand the nuances, it's helpful to compare some of the most widely used thickeners.


Thickener	Source	Common Uses	Potential Concerns
Xanthan Gum	Bacterial fermentation of sugar	Salad dressings, sauces, gluten-free baking	Digestive upset (gas, bloating), potential risk for premature infants, gut microbiome alteration
Carrageenan	Red seaweed	Dairy alternatives, ice cream, processed meats	Digestive inflammation, gastrointestinal issues, allergic reactions, controversy regarding gut health
Guar Gum	Guar beans (legume)	Sauces, gluten-free products, ice cream	Bloating, gas, diarrhea, high doses linked to esophageal issues in weight-loss products
Cellulose Gum (CMC)	Wood pulp, cottonseeds	Low-fat products, processed foods, baked goods	Gut inflammation, alteration of gut bacteria (in high doses in animal studies), potential for loose stools
Gelatin	Animal collagen	Desserts, candies, savory dishes	Animal-derived, not suitable for vegans/vegetarians
Cornstarch	Endosperm of corn kernels	Sauces, soups, desserts	High in carbohydrates, potential for inconsistent thickness, interaction with certain laxatives

Special Considerations for Individuals with Health Conditions

For those with existing health conditions, the impact of thickeners can be more pronounced. Individuals with inflammatory bowel disease (IBD), for example, may be more susceptible to the inflammatory effects of additives like carrageenan. For dysphagia patients, managing symptoms with thickeners can be a delicate balance.

Balancing Hydration and Nutrition: Dysphagia patients on thickened fluids face an increased risk of dehydration and malnutrition. The altered taste and texture of thickened fluids can reduce palatability, leading to decreased fluid intake.
Medication Bioavailability: Thickened fluids can sometimes impair the absorption of certain medications, potentially reducing their effectiveness. It's important for patients to work with healthcare professionals to ensure proper medication timing.

Making Informed Choices

Given the variety of thickeners and their different effects, being an informed consumer is key. This means reading food labels and understanding the ingredients list. Opting for whole, unprocessed foods is the most direct way to minimize exposure to additives. When consuming processed products, check the labels for thickeners like carrageenan, xanthan gum, or cellulose gum if you have sensitivities. For those managing dysphagia or feeding infants, medical guidance is essential to choose the safest and most appropriate thickener.

Here are some actions you can take:

Read Labels: Regularly check the ingredient list on processed foods to monitor your intake of thickeners and other additives.
Consider Natural Alternatives: For home cooking, natural thickeners like arrowroot or tapioca starch are effective substitutes for commercial gums in many recipes. Chia seeds can also be used as a natural thickener and binder.
Consult a Professional: If you have a sensitive digestive system, allergies, or are feeding an infant, consult a doctor or registered dietitian. They can provide personalized advice on which thickeners to avoid and which might be beneficial.

Conclusion

While regulatory bodies classify many thickeners as safe, the question, Are thickeners bad for health?, has a complex answer. For most healthy adults, typical consumption levels from processed foods are not a significant concern. However, individuals with sensitivities, certain health conditions, or developing digestive systems (like infants) should exercise caution. Specific thickeners like carrageenan have been linked to potential gut inflammation, and some, like xanthan gum, have documented risks for premature infants. Ultimately, a balanced diet rich in whole foods and mindful consumption of processed items is the best approach to maintaining good health.

Center for Science in the Public Interest: Carrageenan

Frequently Asked Questions

Carrageenan is one of the most controversial thickeners, with ongoing debate and some studies suggesting it may cause gastrointestinal inflammation. Another, carboxymethyl cellulose (CMC), has also raised concerns regarding its effect on the gut microbiome.

Yes, many food thickeners, especially those derived from fibers like xanthan and guar gum, can cause digestive issues such as bloating, gas, and loose stools, particularly when consumed in large quantities.

Some thickeners are not safe for all infants. Xanthan gum-based thickeners like SimplyThick have been linked to necrotizing enterocolitis (NEC) in premature babies. Medical guidance is essential before using any thickener for infants.

Some studies, particularly on infant formulas, indicate that certain gum-based thickeners can decrease the availability of minerals like calcium, iron, and zinc. Gum-based thickeners also add no calories, which can impact the nutrient density of a product.

The health implications can vary greatly for both natural and synthetic thickeners, depending on the specific substance and individual sensitivity. Natural does not always mean healthier, as some natural gums can cause digestive issues, while some synthetic ones are considered very safe.

The most effective way to reduce your intake is by focusing on a diet rich in whole, unprocessed foods and by reading product labels. For cooking, consider using natural alternatives like reduction, flour-based roux, or starches such as arrowroot.

While necessary for patients with dysphagia, thickened fluids in a medical setting can still carry risks, including dehydration and interactions with medications. The overall patient situation, including age and comorbidities, must be carefully considered by healthcare providers.

Chronic, high-level exposure to some thickeners, especially those found in ultra-processed foods, has raised concerns about effects on the gut microbiome and systemic inflammation. However, more long-term human studies are needed to fully understand the impact.