Should You Avoid Carrageenan? The Ongoing Debate

October 10, 2025 •

4 min read

According to a 2017 study on individuals with ulcerative colitis, some experienced disease relapse when consuming carrageenan in capsule form, suggesting it may exacerbate inflammatory conditions. This finding is central to the long-standing controversy surrounding this seaweed-derived additive and the crucial question: should you avoid carrageenan?

Quick Summary

The debate over carrageenan’s safety hinges on differing views regarding its health effects, particularly its potential links to gut inflammation and insulin resistance. Regulatory bodies approve its use, but concerns persist among researchers and consumers, especially for sensitive individuals. This article explores the evidence, risks, and alternatives to help you decide.

Key Points

Distinguish Food-Grade from Degraded: Food-grade carrageenan is deemed safe by regulators, but degraded carrageenan (poligeenan) is a known toxic substance used to induce inflammation in lab animals.
Inflammation and Gut Health Concerns: Some studies and anecdotal evidence link food-grade carrageenan to intestinal inflammation, 'leaky gut', altered gut microbiota, and digestive distress, especially for sensitive individuals.
Inconclusive Human Evidence: While animal and in-vitro studies show concerning effects, large-scale, long-term human studies are limited, and more research is needed, particularly for healthy individuals.
Regulatory vs. Organic Status: The FDA and WHO consider it safe for general use, but the EU bans it in infant formula, and the USDA's reversal on organic products highlights a continued debate.
Easy to Avoid: Carrageenan is a processed thickener with no nutritional value, making it simple to eliminate by reading labels and choosing whole or minimally processed foods. Many brands offer carrageenan-free options.
Alternatives are Plentiful: Safe alternatives like xanthan gum, guar gum, gellan gum, and agar-agar are widely used and can be found in many food products.

What is Carrageenan?

Carrageenan, also known as E407, is a common food additive extracted from red seaweed (Irish moss). It is used as a thickener, emulsifier, and stabilizer in various food products to improve texture, blend ingredients, and extend shelf life. Although derived from seaweed, the extraction and treatment process makes it a highly processed ingredient.

Carrageenan is found in many foods, including those marketed as 'health foods' or organic, because it can mimic the texture of fat in low-fat products and prevent separation. Common sources include:

Dairy and plant-based milks, ice cream, and yogurt
Processed meats like deli meats
Some infant formulas (restricted in the EU)
Canned soups, sauces, and vegan cheeses

Degraded vs. Undegraded: The Heart of the Matter

The controversy surrounding carrageenan largely revolves around the distinction between undegraded (food-grade) and degraded (poligeenan) forms. Poligeenan is a smaller molecule produced through an acidic process and is known to cause severe inflammation and ulcers in animals, thus is not permitted in food.

Food-grade carrageenan, processed under alkaline conditions, has larger molecules and is generally considered safe by regulatory agencies. However, concerns remain because food-grade carrageenan can contain small amounts of degraded carrageenan, and the acidic environment of the stomach might break down food-grade carrageenan into the harmful degraded form. Additionally, some studies suggest even undegraded carrageenan may trigger inflammation in sensitive individuals.

Scientific Evidence: Weighing the Risks

Research on carrageenan's health effects spans decades, with varied outcomes. A key challenge is translating findings from animal and in-vitro studies to human health.

Animal and In-Vitro Studies:

Carrageenan injections have been used for decades to induce inflammation in animals for testing anti-inflammatory drugs.
Studies on human intestinal cells indicate carrageenan can increase inflammatory markers.
Animal research links carrageenan to gastrointestinal issues, including ulcers and potential changes in the gut microbiome.
Some studies suggest carrageenan may affect protein digestion and increase 'leaky gut'.

Human Studies:

Limited human data exists but raises concerns. A 2017 study found ulcerative colitis patients in remission were more likely to relapse when taking carrageenan capsules.
A 2024 human trial linked carrageenan intake to higher BMI, intestinal inflammation, and insulin resistance.
Many consumers report relief from digestive symptoms like bloating and diarrhea after removing carrageenan from their diet.
Anaphylaxis cases linked to carrageenan have been reported.

The Regulatory Perspective vs. The Cautionary Approach

Regulatory bodies have largely deemed carrageenan safe, but this view is contested.

The U.S. FDA considers food-grade carrageenan "Generally Recognized as Safe" (GRAS).
The Joint FAO/WHO Expert Committee on Food Additives (JECFA) concluded it is not a safety concern, even in infant formula, based on 2014 studies.
The European Union (EU), however, prohibits carrageenan in infant formula as a precaution.
The National Organic Standards Board (NOSB) voted to remove it from approved organic ingredients in 2016 due to health concerns, but the USDA reversed this decision.

Supporters of carrageenan, like the trade group Marinalg, emphasize the safety of food-grade carrageenan based on reviews and argue that adverse findings often misuse degraded carrageenan or high doses. Critics, however, argue that the long-term effects of low-dose exposure, especially in sensitive individuals, require more research.

How to Avoid Carrageenan

If you choose to avoid carrageenan, careful label reading is necessary. Since it has no nutritional value, removing it won't impact your nutrient intake.

Read Labels: Look for "carrageenan," "Irish moss," or E407. Some companies have removed it due to consumer demand.
Choose Whole Foods: Unprocessed foods like fruits, vegetables, and grains are naturally carrageenan-free.
Homemade Options: Making your own products, like nut milks, allows control over ingredients. Carrageenan-free plant-based milks may separate and need shaking.
Seek Alternatives: Many brands use alternative thickeners. Here is a comparison of carrageenan and some common alternatives:


Feature	Carrageenan	Xanthan Gum	Guar Gum	Gellan Gum	Agar-Agar
Source	Red seaweed	Fermented sugar	Guar beans	Fermented sugars	Red seaweed
Texture	Gel-like, creamy	Gel-like, viscous	Thickens, creamy	Gel-like, firm	Gel-like, firm
Health Concerns	Possible inflammation, digestive issues, insulin resistance	Possible bloating, gas in sensitive individuals	Possible bloating, gas in sensitive individuals	Considered safe	Considered safe
Vegan	Yes	Yes	Yes	Yes	Yes
Organic Approved	USDA reversed ban	Yes (often)	Yes (often)	Yes (often)	Yes (often)

Conclusion: Making an Informed Choice

The decision to avoid carrageenan is personal, based on individual health and risk assessment. While regulatory bodies consider food-grade carrageenan safe at typical consumption levels, research, including animal studies and some human data, indicates potential pro-inflammatory effects. This is particularly relevant for individuals with gut conditions like IBS or IBD. If you have unexplained digestive symptoms, eliminating carrageenan is a simple experiment without nutritional drawbacks. With the availability of alternatives and increasing consumer demand for carrageenan-free products, avoiding it has become easier. Staying informed empowers consumers to make dietary choices that support their health.

One Authoritative Outbound Link

For more detailed, science-based information on food additives like carrageenan and their impact on health, you can consult resources from the European Food Safety Authority (EFSA) at efsa.onlinelibrary.wiley.com.

Frequently Asked Questions

Carrageenan is a food additive derived from red seaweed, functioning as a thickener, emulsifier, and stabilizer. It's used in products like plant-based milks, processed meats, and desserts to improve texture and prevent separation.

While it is not banned in the U.S. and is approved by the FDA, the European Union has banned its use in infant formula as a precaution. The USDA also chose to keep it on the list of approved organic substances, despite a recommendation from the National Organic Standards Board to remove it.

There is a body of research, including animal and in-vitro studies, suggesting that carrageenan can cause or exacerbate inflammation, particularly in the gut. This has led to concerns, especially for individuals with pre-existing inflammatory conditions like IBD.

Yes. Degraded carrageenan, or poligeenan, is smaller and known to cause inflammation, but it is not approved for food. The concern is that food-grade carrageenan, though larger, may degrade in the acidic stomach and cause similar issues, although proponents of carrageenan dispute this.

The most effective way is to read ingredient labels carefully and look for "carrageenan," "Irish moss," or E407. You can also opt for minimally processed whole foods or choose products specifically labeled as carrageenan-free. Some carrageenan-free plant-based milks may need to be shaken before use.

Alternatives to carrageenan include other thickeners and stabilizers like xanthan gum, guar gum, gellan gum, and agar-agar. These are also often used in food products and are generally considered safe.

Despite the National Organic Standards Board voting to remove it from the organic approved list, the USDA ultimately decided against it. As a result, carrageenan can be found in some organic products. Alternatives to carrageenan were deemed not able to replicate its functions across all organic products.