What is gellan gum?
Gellan gum is a polysaccharide food additive used to bind, stabilize, and texturize a wide variety of processed foods. It is created through the fermentation of a sugar source by the bacteria Sphingomonas elodea. This makes it a popular plant-based or vegan-friendly alternative to gelatin, which is derived from animal products.
Gellan gum is effective even in very small amounts and can create different textures, from firm, brittle gels to soft, creamy ones, depending on its type and concentration. Its versatility and heat stability make it a valuable tool in food manufacturing to prevent ingredients from separating and to give products a desirable texture and shelf life.
Is gellan gum bad for you? Scientific Consensus
For most people, the consensus among regulatory bodies and scientific research is that gellan gum is safe when consumed within normal dietary levels. The key factors supporting its safety are robust regulatory approval, a long history of use, and a metabolic profile that suggests it's not harmful in typical amounts.
Safety and regulation
- FDA Approval: The U.S. Food and Drug Administration (FDA) has given gellan gum the Generally Recognized As Safe (GRAS) designation, allowing its use as a direct food additive.
- EFSA Evaluation: The European Food Safety Authority (EFSA) re-evaluated gellan gum (E 418) in 2018 and concluded there was no safety concern at typical exposure levels, removing the need for a numerical acceptable daily intake (ADI).
- Extensive Testing: Both regulatory bodies considered decades of toxicity studies. One human study involving high doses (200 mg/kg of body weight per day) over three weeks reported no adverse effects, though it did note a mild laxative effect.
Potential digestive side effects
Because gellan gum is a type of indigestible fiber, it is not absorbed by the human body. While this contributes to its overall safety profile, consuming large, excessive quantities can lead to minor gastrointestinal distress.
- Bloating and Gas: As gellan gum passes through the digestive system, it can be fermented by intestinal microbiota. In high doses, this fermentation process can result in increased gas and abdominal bloating.
- Loose Stools: Acting as a bulking agent, high intake of gellan gum can increase stool bulk and cause loose stools or diarrhea. This was observed in human studies only when subjects consumed significantly more than what's found in a normal diet.
- Sensitivity: Individuals with sensitive digestive systems, such as those with Irritable Bowel Syndrome (IBS), may be more sensitive to gums and experience adverse effects even at lower concentrations.
Gellan gum vs. other common food additives
It's useful to compare gellan gum with other common hydrocolloids to understand its unique properties and safety relative to its peers.
| Feature | Gellan Gum | Xanthan Gum | Carrageenan |
|---|---|---|---|
| Origin | Bacterial fermentation | Bacterial fermentation | Red seaweed extraction |
| Texture | Firm, brittle to soft, elastic gels | Viscous, non-gelling | Soft, elastic gels |
| Usage Level | Very low (0.02–0.05%) | Moderate (0.2–0.5%) | Moderate (0.3–0.8%) |
| pH Stability | Wide range (2–10) | Very stable (2–12) | Sensitive to pH |
| Heat Stability | High | High | Moderate to high |
| Vegan | Yes | Yes | Yes |
What foods contain gellan gum?
Gellan gum is used in a wide range of products for its stabilizing and texturizing properties. Some common examples include:
- Beverages: Fortified plant-based milks (e.g., almond, soy), juices, and chocolate milk, where it prevents nutrient sedimentation.
- Dairy and Dairy Alternatives: Yogurts, processed cheeses, and dairy-free cultured products.
- Confectioneries: Candies, marshmallows, and fillings for baked goods.
- Jams and Spreads: Marmalades, jams, and low-fat spreads.
- Packaged Foods: Some breakfast cereals, noodles, and gluten-free pastas.
- Sauces: Salad dressings, gravies, and custards.
- Other: Processed meats, fish roe, and soups.
Who should be cautious with gellan gum?
While gellan gum is safe for most healthy individuals, certain groups should be more cautious about their intake.
- Individuals with digestive issues: People with pre-existing gastrointestinal conditions, like IBS or inflammatory bowel disease, may find that gellan gum exacerbates their symptoms due to its fiber-like nature. It's recommended to introduce it slowly to test for tolerance.
- People on specific diets: Those following protocols like the GAPS or SCD diets often avoid gums and other additives to reduce potential gut flora disruption and inflammation.
- Infants: Concerns have been raised about food additives in infant formulas and thickening agents, like xanthan gum, causing issues in the past. While gellan gum is not xanthan gum, some healthcare professionals recommend caution and advise against excessive additives in infant diets.
- Pregnant or breastfeeding mothers: With limited data specifically confirming safety for pregnant and lactating individuals, some experts advise minimizing consumption as a precautionary measure.
The bottom line: Is gellan gum a concern?
For the average consumer, gellan gum is not a harmful additive. The evidence from regulatory bodies like the FDA and EFSA, coupled with decades of use and toxicological research, indicates it is safe when consumed at the low levels typically found in processed foods. Its ability to stabilize and texturize products effectively in small amounts means that dietary exposure is generally minimal.
Concerns over side effects like bloating and gas are mainly associated with very high, excessive intake, far beyond what is normally ingested through food. While there is some preliminary research on gellan gum's effect on gut microbiota, the long-term implications are not fully understood and most people without existing gut issues tolerate it well. It is advisable for those with digestive sensitivities, or for parents of infants, to be more mindful of their intake. Ultimately, gellan gum is not something most people need to worry about, and focusing on a diet rich in whole, unprocessed foods remains the most important nutritional consideration.
Visit Healthline to learn more about the uses and safety of gellan gum.
