What is Xanthan Gum and How is it Made?
Xanthan gum is a polysaccharide, or a long chain of sugar molecules, created by fermenting simple sugars (like glucose or sucrose) with a bacterium called Xanthomonas campestris. The fermented broth creates a sticky, viscous substance that is then dried and ground into a powder. This powder is incredibly effective at thickening and stabilizing liquids, even at very low concentrations. As a result, it is a ubiquitous ingredient in modern processed foods, including salad dressings, sauces, gravies, baked goods, and gluten-free products.
Potential Digestive Issues
As a soluble fiber, xanthan gum is indigestible by the human body. While this is a feature that contributes to some of its functional properties, it can also be the source of discomfort for some individuals, particularly at higher doses. When consumed, it absorbs water and forms a gel-like mass in the digestive system, which can have a laxative effect.
Gastrointestinal Side Effects
For most people, the small quantities of xanthan gum in food are unlikely to cause any issues. However, if consumed in large amounts—typically over 15 grams per day, which is difficult to achieve through a normal diet—digestive side effects can appear. These include:
- Increased intestinal gas and bloating
- Abdominal pain or cramping
- Increased frequency and output of bowel movements
- Softer stools, or even diarrhea
Concern for Individuals with IBD
People with sensitive digestive systems, such as those with Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD), may find that even small amounts of xanthan gum can trigger or worsen symptoms. This is because the fermentation of soluble fibers can cause inflammation and discomfort in their sensitive gut.
Risks for Specific Populations
Severe Allergies
Xanthan gum is produced via fermentation on a substrate that can be derived from several common allergens, including corn, wheat, soy, and dairy. While the finished product is highly purified, trace amounts of the source material can remain. For individuals with severe allergies to these products, caution is advised, and it may be necessary to verify the source of the xanthan gum in a particular food item.
Premature Infants
One of the most serious safety concerns involves premature infants. A xanthan gum-based thickener called SimplyThick was linked to cases of necrotizing enterocolitis (NEC) in premature babies, a life-threatening condition where the bowel becomes inflamed and damaged. Due to their underdeveloped digestive systems, xanthan gum use is not recommended for infants under 12 weeks of age.
Diabetics and Surgical Patients
Because xanthan gum can slow the absorption of sugar from the digestive tract, it has a blood sugar-lowering effect. For individuals with diabetes who are already on medication to control blood sugar, consuming large quantities of xanthan gum could potentially lead to dangerously low blood sugar levels. Similarly, those scheduled for surgery should be aware of this effect, as it can complicate blood sugar management during the procedure.
Concerns about Exposure and Overconsumption
Beyond digestion, there are other potential downsides related to xanthan gum. Inhaling the powder, typically a risk for factory workers, can cause respiratory irritation and flu-like symptoms. For the average consumer, however, this is not a concern. Another consideration is the risk of over-reliance on highly processed foods. Xanthan gum is a key ingredient in many ultra-processed foods, and a diet heavy in these products, while not directly tied to xanthan gum's toxicity, is generally not recommended for overall health.
Xanthan Gum vs. Guar Gum: A Comparison
For those looking for alternatives, comparing xanthan gum with guar gum, another common food additive, can be useful. Both serve as thickeners and stabilizers, but they have key differences.
| Feature | Xanthan Gum | Guar Gum |
|---|---|---|
| Source | Fermentation of sugars by bacteria Xanthomonas campestris | From the seeds of the guar plant |
| Effectiveness | Excellent thickening and stabilizing, works well in acidic recipes | Excellent thickening, but less stable in high-acid conditions |
| Texture | Creates a viscous, gel-like solution | Forms a high-viscosity gel, often used in cold applications |
| Best For | Yeasted bread, salad dressings, and products that need to withstand a wide pH range | Ice creams, pastry fillings, and cold food applications |
| Potential Issues | May be sourced from allergens (corn, soy, etc.), can cause gas/bloating in high doses | Can also cause digestive discomfort; may be sensitive to high acidity |
Conclusion
While largely considered safe for the general population in the typical amounts found in food, the question of whether there is anything bad about xanthan gum is valid. The primary concerns revolve around specific scenarios: overconsumption leading to digestive discomfort, potential allergic reactions due to its source, significant risks for premature infants, and interactions with certain medical conditions like diabetes. For most consumers, the key is moderation and awareness of individual sensitivities. As with any food additive, paying attention to how your body responds and considering natural alternatives when necessary are prudent steps towards a healthy, balanced diet. For individuals with specific health conditions, consulting a doctor is the best course of action. For more information on the safety evaluation of xanthan gum by European authorities, see this review: Re-evaluation of xanthan gum (E 415) as a food additive - PMC.
