Understanding the Concerns: Why Do People Avoid Xanthan Gum?

November 3, 2025 •

3 min read

While the FDA recognizes xanthan gum as a safe food additive, a growing number of people actively choose to limit or avoid this common thickener. These dietary choices often stem from concerns about potential side effects and the additive's highly processed nature. This article explores why do people avoid xanthan gum, addressing common issues from digestive sensitivity to allergen risks.

Quick Summary

Many people avoid xanthan gum due to digestive problems such as bloating or gas, potential allergy risks from its fermentation substrate, and concerns over its highly processed status. Specific health conditions also warrant caution.

Key Points

Digestive Sensitivities: High doses or a sensitive gut can lead to bloating, gas, and digestive discomfort due to xanthan gum's high soluble fiber content.
Allergen Contamination: Individuals with allergies to corn, wheat, soy, or dairy may need to avoid xanthan gum, as these can be used as fermentation substrates and trace amounts may remain.
Concerns Over Processing: Those on whole-food or natural diets often avoid xanthan gum because it is a lab-produced additive rather than a whole, natural ingredient.
Risks for Infants: A specific xanthan gum thickener was linked to a severe intestinal condition in premature infants, leading to caution for this population.
Gut Microbiome Effects: Xanthan gum acts as a prebiotic and can alter gut bacteria, though the long-term health implications of these changes are not yet fully understood.
Managing High Intake: Excessive intake, which is unlikely from typical food consumption, can worsen digestive side effects and interfere with certain diabetes medications.

The Role of Xanthan Gum in Food

Xanthan gum is a polysaccharide produced by the fermentation of sugars by Xanthomonas campestris bacteria, resulting in a substance used as a thickener, stabilizer, and emulsifier in many foods. It's commonly found in products like salad dressings, gluten-free baked goods, ice cream, and sauces. Despite its widespread use and approval, there are several reasons why people choose to avoid it.

Digestive Discomfort and Concerns

A primary reason people avoid xanthan gum is potential digestive distress. As a soluble fiber that the body can't fully digest, it absorbs water in the digestive tract, forming a gel. In high doses (over 15 grams per day), it can act as a laxative and cause bloating, gas, and abdominal pain. Individuals with conditions like IBS may be particularly sensitive.

Allergy and Sensitivity Risks

While rare, xanthan gum can trigger allergic reactions. The risk is higher for those with severe allergies to wheat, corn, soy, or dairy, as these ingredients can be used in the fermentation process, leaving trace protein amounts.

Concerns Over its 'Processed' Origin

Those who prefer a whole-foods diet often avoid xanthan gum because it's produced through a lab-controlled bacterial fermentation process, drying, and milling. This makes it a processed ingredient.

Risks for Vulnerable Populations

Certain individuals should be cautious with xanthan gum. A specific xanthan gum thickener was linked to necrotizing enterocolitis (NEC), a serious intestinal disease, in premature infants. Large doses can lower blood sugar, so those with diabetes on relevant medications should consult their doctor.

The Impact on the Gut Microbiome

Xanthan gum can be broken down by gut bacteria, potentially altering the microbiome.

Comparing Xanthan Gum to Common Alternatives

Many alternatives are available for thickening and stabilizing foods. The table below compares xanthan gum to some common options:


Feature	Xanthan Gum	Guar Gum	Psyllium Husk Powder	Arrowroot Powder	Cornstarch
Source	Bacterial fermentation of sugars	Guar beans	Plantago ovata seeds	Root of the tropical plant Maranta arundinacea	Corn kernel endosperm
Mechanism	Forms a gel without heat	Highly viscous soluble fiber	Absorbs water to form a gel	Starch thickener, requires heat	Starch thickener, requires heat
Best Uses	Gluten-free baking, salad dressings, sauces	Cold applications, ice creams, sauces	Baking, sauces, soups	Sauces, gravies, baked goods (best in cool dishes)	Hot sauces, gravies, puddings
Allergen Risk	Potential for cross-contamination from corn, soy, wheat	Low risk, but can trigger digestive issues like other fibers	Low risk, but potential for digestive issues	Generally very low risk	Risk for corn allergies; potential for cross-contamination
Potential Side Effects	Digestive issues in high doses	Bloating, gas in high doses	Gas, bloating if not hydrated properly	No significant digestive issues	Can cause digestive issues if used excessively

Conclusion

While regulatory bodies consider xanthan gum safe in typical food amounts, some people avoid it due to digestive issues, potential allergies from its production process, its processed nature, and unknown long-term effects on the gut microbiome. Various alternatives are available for those who choose to exclude it from their diet. Making informed dietary choices involves reading labels and considering individual sensitivities. {Link: CNET https://www.cnet.com/health/nutrition/what-is-xanthan-gum-and-is-it-safe-we-asked-experts/}.

Frequently Asked Questions

Yes, especially in larger amounts, xanthan gum acts as a soluble fiber that ferments in the gut, which can lead to bloating, gas, and abdominal pain in some individuals.

For those with severe allergies to corn, wheat, soy, or dairy, xanthan gum may not be safe, as it is often produced by fermenting these ingredients and trace proteins can sometimes remain.

A specific xanthan gum-based thickener was linked to a severe intestinal illness called necrotizing enterocolitis in premature infants, though this is not a risk for the general adult population.

Xanthan gum can lower blood sugar levels in large doses, so individuals on diabetes medications should consult a doctor before consuming large amounts or supplements to avoid complications.

Several alternatives are available, including guar gum, psyllium husk powder, chia seeds, arrowroot powder, and cornstarch, depending on the desired texture and application.

Xanthan gum is not found naturally in its pure powder form. It is a highly processed additive created in a lab through bacterial fermentation, which leads many to avoid it in favor of whole, natural ingredients.

The FDA considers the small amounts typically found in food to be safe. Studies on larger supplemental doses (up to 15 grams per day) show safety for most, but with increased potential for digestive side effects.