Is Xanthan Gum Ok on a Low FODMAP Diet? The Definitive Guide

October 13, 2025 •

4 min read

Multiple certified food tests, including those by FODMAP Friendly, confirm that xanthan gum is low FODMAP and safe for consumption in normal serving sizes. For those with IBS, this offers a solution for thickening and binding in low FODMAP cooking, which is why we’ll answer the question, "Is xanthan gum ok on a low FODMAP diet?" in detail.

Quick Summary

Xanthan gum is low FODMAP and generally safe in small amounts. Some sensitive individuals with IBS may experience digestive symptoms if too much is consumed due to its fermentable fiber properties.

Key Points

Low FODMAP Status: Xanthan gum is officially certified as low FODMAP in standard serving sizes (e.g., up to 5g).
Personal Tolerance: Despite being low FODMAP, some individuals with IBS may experience gas or bloating, particularly with larger amounts, due to its fermentable fiber content.
Start Slowly: Always begin by using xanthan gum in small quantities (less than 1 teaspoon) and monitor your body's reaction to establish your personal tolerance level.
Purpose in Cooking: It serves as a crucial thickener and binder, especially important for providing structure and texture in gluten-free recipes that lack gluten.
Alternatives Exist: If you find you are sensitive to xanthan gum, alternatives like cornstarch, arrowroot powder, or psyllium husk can be used as thickeners.
Consult a Professional: Working with a FODMAP-trained dietitian can help you navigate food sensitivities and ensure proper nutrition during the low FODMAP diet.

For those following a low FODMAP diet to manage symptoms of Irritable Bowel Syndrome (IBS), navigating food additives can be a tricky business. A common question arises about thickening agents, and a frequent one is: is xanthan gum ok on a low FODMAP diet? The short answer is yes, in normal serving sizes. However, there are important considerations for those with highly sensitive digestive systems, as even non-FODMAP fibers can cause issues.

What Exactly is Xanthan Gum?

Xanthan gum is a polysaccharide, or long-chain carbohydrate, produced through the fermentation of simple sugars by the bacterium Xanthomonas campestris. The resulting substance is dried and ground into the fine powder used in cooking. It is a powerful thickening agent, stabilizer, and emulsifier used in a wide variety of commercial and homemade food products, from sauces and salad dressings to gluten-free baked goods.

Its Role in Gluten-Free Cooking

Xanthan gum is particularly vital in gluten-free baking. When gluten is removed from recipes, the characteristic elasticity and structure are lost. Xanthan gum helps to mimic gluten's binding properties, preventing baked goods from becoming crumbly and giving them a better texture and crumb. A little goes a long way, and overusing it can result in a gummy texture.

The Low FODMAP Connection

The low FODMAP diet is a temporary elimination diet designed to help people with IBS identify specific carbohydrates that trigger their symptoms. The acronym FODMAP stands for:

Fermentable: Gut bacteria ferment these carbohydrates.
Oligosaccharides: Found in wheat, onion, and garlic.
Disaccharides: Includes lactose, found in dairy.
Monosaccharides: Includes excess fructose.
Polyols: Sugar alcohols like sorbitol and mannitol.

Since xanthan gum is not a FODMAP, certified bodies have tested and approved it for use on the diet. Testing by FODMAP Friendly confirms that it is low FODMAP in standard serving sizes of up to 5 grams.

Why Sensitive Individuals Still Need Caution

Despite being low FODMAP, some people with highly sensitive guts may still react to xanthan gum, especially if consumed in larger quantities. The reason for this is unrelated to FODMAPs and is due to its nature as a soluble, fermentable fiber. In large doses, any soluble fiber can increase gas and bloating as it ferments in the large intestine. Therefore, it's crucial to test your personal tolerance and use xanthan gum sparingly, especially during the initial elimination phase of the low FODMAP diet.

Xanthan Gum vs. Guar Gum on the Low FODMAP Diet

Xanthan gum is not the only thickening agent available. Here is a comparison with guar gum, another common additive that is also considered low FODMAP in tested amounts.


Feature	Xanthan Gum	Guar Gum
Source	Bacterial fermentation (Xanthomonas campestris)	Guar beans
Low FODMAP Status	Yes, in tested amounts (e.g., 5g)	Yes, in tested amounts (e.g., 15g)
Common Uses	Gluten-free baking, salad dressings, sauces	Cold-processed items, dressings, dairy alternatives
Effect in Liquids	Creates a sticky, viscous texture; good for baking	Creates a smoother, thicker gel; better in cold recipes
Tolerance	Generally well-tolerated in small amounts; some can be sensitive	Generally well-tolerated in small amounts; some can be sensitive
Substitution	Can often be used interchangeably, but texture results may vary	Can often be used interchangeably, but texture results may vary

Practical Tips for Using Xanthan Gum

If you decide to incorporate xanthan gum into your low FODMAP cooking, here are some tips to help minimize any potential symptoms:

Start with a small amount: Follow recipes that call for small quantities, typically 1/4 to 1/2 teaspoon per cup of liquid or flour.
Mix thoroughly: To prevent clumping, whisk the powder with a liquid or blend it with dry ingredients before adding liquids.
Monitor your symptoms: Keep a food journal to track your intake and any reactions. This is crucial for determining your personal tolerance.
Use alternatives: If you consistently react to xanthan gum, consider other low FODMAP thickening options like cornstarch or arrowroot powder.

Conclusion: Listen to Your Body

For the vast majority of people on a low FODMAP diet, xanthan gum is a safe and effective food additive when used in moderation. It is an invaluable ingredient for improving the texture of gluten-free dishes and stabilizing sauces and dressings. The key is to pay attention to your body's response, as individual sensitivities can vary. By starting with small quantities and carefully monitoring any symptoms, you can confidently determine if xanthan gum is a suitable ingredient for your digestive health journey. When in doubt, consulting with a registered dietitian specializing in the low FODMAP diet can provide personalized guidance. For more information on certified products and guidance, visit the Monash University FODMAP website.

Visit the official Monash University FODMAP website for more information on certified products

Frequently Asked Questions

According to FODMAP Friendly, xanthan gum is low FODMAP at a serving size of 5g (about one tablespoon). However, most recipes call for much less, typically 1/4 to 1/2 teaspoon, which is well within the low FODMAP range.

Yes. While xanthan gum is not a FODMAP, it is a soluble, fermentable fiber. In large quantities, any fermentable fiber can cause symptoms like gas and bloating in sensitive individuals, such as those with IBS.

Yes, xanthan gum is a very common and effective substitute for gluten in low FODMAP baking. It helps to bind ingredients and provides structure to baked goods, preventing a crumbly texture.

Yes. Low FODMAP alternatives include guar gum (in tested amounts), cornstarch, and arrowroot powder. Chia seeds and psyllium husk powder can also be used as binders, but it's important to test your individual tolerance.

Xanthan gum is generally safe for most people, but those with extreme gut sensitivity should proceed with caution. Start with small amounts and monitor for symptoms. If you have concerns, consult a dietitian.

Both xanthan and guar gum are low FODMAP in typical serving sizes, but they have different origins and textural properties. Xanthan gum comes from bacterial fermentation and creates a viscous, sticky texture, while guar gum comes from a bean and typically forms a smoother gel, often used in cold recipes.

Yes, certified low FODMAP products often contain xanthan gum as a thickener and stabilizer. Always check for a certification mark from a trusted organization like Monash University or FODMAP Friendly.