Is cellulose in food unhealthy or misunderstood?

December 9, 2025 •

4 min read

Cellulose is the most abundant organic polymer on Earth, making up the cell walls of all plants. Despite its ubiquity, viral social media posts have created widespread confusion and fear, questioning whether cellulose in food is unhealthy. This article clarifies the science, separating misinformation from the facts regarding this common dietary fiber and food additive.

Quick Summary

This article explores the safety and functions of cellulose, both as a naturally occurring fiber and as a food additive. It discusses how regulatory bodies like the FDA classify cellulose, its proven health benefits, potential side effects of overconsumption, and why it's often a misunderstood ingredient. Learn what cellulose is, why it's used in foods, and how it impacts your diet.

Key Points

Cellulose is a safe food additive: Regulatory bodies like the FDA and EFSA have classified cellulose additives as safe for consumption in the amounts typically used in food products.
Not all cellulose is derived from wood pulp: While wood pulp is a common source for processed cellulose, it is also found naturally in all plant-based foods, including fruits and vegetables.
Added cellulose is not a nutritional powerhouse: Unlike the cellulose in whole foods, which comes with vitamins and minerals, the added version is an isolated fiber and lacks other nutritional benefits.
Moderation prevents digestive issues: Like any fiber, excessive intake of cellulose can lead to side effects like gas and bloating. Most people, however, consume it in quantities too small to cause problems.
The context matters: The overall healthiness of a food item is determined by all its ingredients, not just the presence of a safe additive like cellulose. Ultra-processed foods containing cellulose may still be unhealthy due to high fat, sugar, or sodium content.
Natural fiber is best: For optimal nutrition and health benefits, it is better to get your fiber from a variety of whole, unprocessed foods rather than relying on added cellulose.

What is Cellulose?

Cellulose is a complex carbohydrate, or polysaccharide, made of a long chain of glucose molecules. It is the primary structural component of plant cell walls, giving plants their rigidity. As humans, we lack the necessary enzymes to break down cellulose, which is why it passes through our digestive system largely undigested and is considered a type of insoluble dietary fiber.

Beyond its natural presence in fruits, vegetables, and grains, purified cellulose is widely used as a food additive by manufacturers. This additive, often derived from wood pulp or cotton lint, is processed into various forms, such as powdered cellulose, microcrystalline cellulose (MCC), and carboxymethyl cellulose (CMC), for use in thousands of products.

The Uses of Added Cellulose in Food Production

Food manufacturers incorporate cellulose and its derivatives into products for several functional purposes:

Anti-caking agent: Powdered cellulose is used to prevent ingredients from clumping together, especially in products like shredded cheese and dried spices.
Thickening and emulsifying agent: Forms like cellulose gum or gel help thicken and stabilize the texture of products such as sauces, salad dressings, and ice cream.
Fat and calorie replacer: In low-fat and diet foods, cellulose adds bulk and mouthfeel without contributing calories, helping to create a creamy texture.
Fiber enhancement: Manufacturers can increase the dietary fiber content of processed foods, including bread and meal replacement shakes, by adding cellulose.
Moisture control: Its absorbent properties help control moisture and extend the shelf life of certain baked goods.

Added vs. Natural Cellulose

While the basic molecule is the same, there are key differences between cellulose consumed from whole foods and that added to processed products:


Feature	Naturally Occurring Cellulose	Added Food Additive Cellulose
Source	Integral part of whole, unprocessed plant foods (fruits, vegetables, grains).	Purified and processed from sources like wood pulp or cotton.
Nutritional Profile	Found in foods rich in a wide range of vitamins, minerals, and other phytonutrients.	An isolated fiber that does not come bundled with other beneficial nutrients.
Processing	Minimally processed, part of the food's natural matrix.	Extensively processed into specific forms (e.g., MCC, CMC) to serve specific functions.
Impact on Diet	Part of a diet rich in whole foods, associated with many health benefits.	Often found in ultra-processed foods that may have high levels of unhealthy fats, sugars, and sodium.

Is Added Cellulose Unhealthy? The Scientific Consensus

For the average consumer, added cellulose is not unhealthy and is generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA). International bodies, like the European Food Safety Authority (EFSA), also consider cellulose additives to be harmless in the amounts used in food. The primary health concerns are not with the additive itself, but with the potential for overconsumption of fiber or, more importantly, with the ultra-processed foods that often contain it.

Concerns and Potential Side Effects

Digestive Issues: Like any dietary fiber, consuming too much cellulose—either through high-fiber foods, additives, or supplements—can lead to gastrointestinal side effects such as bloating, gas, and discomfort.
Gut Microbiome Alteration: Some studies, particularly those involving modified cellulose like CMC, have raised concerns about potential impacts on the gut microbiome, which could promote chronic intestinal inflammation in some individuals. However, these studies often use far higher quantities than the average dietary exposure, and more human research is needed.
Risk vs. Context: The presence of cellulose in an unhealthy, ultra-processed food (like a low-fat cookie laden with sugar) does not make the food healthy. The overall nutritional quality of the food item is a far more important consideration than the presence of a safe, functional additive.

The Importance of Whole Foods

Experts emphasize that relying on added cellulose for fiber intake is not an ideal substitute for fiber obtained from whole foods. While cellulose adds bulk, whole fruits, vegetables, legumes, and grains provide a complete nutritional package of vitamins, minerals, and a range of soluble and insoluble fibers that support overall health. The source of your fiber matters for your overall nutritional intake.

Conclusion: Understanding the Ingredient, Not Fearing It

Misconceptions surrounding whether cellulose in food is unhealthy stem from a misunderstanding of what it is and its role in food production. As an indigestible dietary fiber, both naturally occurring and as an additive, it is considered safe by global health authorities. The health implications lie not with the cellulose itself, but in the dietary context. The bulk of our fiber intake should come from nutrient-rich whole foods, not from additives in ultra-processed products. Understanding this distinction allows consumers to make informed choices without succumbing to baseless food fears.

Expert Perspective

According to registered dietitian Caroline Susie, “The edible cellulose used in food is extracted and removed from the non-edible portion... (It) is molecularly the same cellulose that exists in virtually all plant matter.”

Recommended Daily Fiber Intake

For optimal health, the American Heart Association recommends aiming for 25 to 30 grams of total dietary fiber per day from food. A varied diet of whole foods is the most effective way to meet this target. For more details on the importance of fiber, consult the National Library of Medicine's overview on dietary fiber for health.

Sources of Cellulose

Fruits: Apples, berries, and pears (especially with the skin)
Vegetables: Broccoli, celery, carrots, and kale
Legumes: Lentils, beans, and chickpeas
Whole Grains: Brown rice, oats, and whole-wheat products
Nuts and Seeds: Almonds, flaxseeds, and chia seeds

Frequently Asked Questions

Cellulose is an insoluble dietary fiber found naturally in all plants, and it is also processed into a safe food additive used for thickening, emulsifying, and preventing caking in many products.

While powdered cellulose can be derived from wood pulp, it is a highly purified and processed form of cellulose, molecularly identical to the fiber found in all plants. The "wood pulp" moniker is an oversimplification used in viral misinformation.

Food manufacturers add cellulose to products for several reasons, including preventing clumping in shredded cheese, thickening sauces, creating a creamy texture in low-fat foods, and increasing the fiber content.

Consuming too much fiber from any source, including cellulose, can cause digestive discomfort such as bloating, gas, or diarrhea. This is generally a result of overconsumption rather than the additive itself.

Yes, the powdered cellulose used in shredded cheese is safe to eat. It is used as an anti-caking agent and is classified as Generally Recognized as Safe (GRAS) by the FDA.

In large quantities, modified cellulose has been shown to potentially alter the gut microbiome in animal studies, but human studies are limited and these quantities are much higher than average dietary exposure. In normal amounts, it acts as a beneficial insoluble fiber.

No, humans cannot digest cellulose, so it provides no calories or nutritional value. Its main function in the human diet is as a dietary fiber, aiding in digestion.