Understanding the E418 Food Additive
E418, more commonly known as gellan gum, is a soluble fiber produced through the fermentation of sugar by a bacterium named Sphingomonas elodea. Food manufacturers use it as a versatile gelling agent, thickener, stabilizer, and texturizer. You can find it in a wide variety of processed foods and beverages, including fortified plant-based milks, sauces, desserts, and bakery fillings. It is particularly popular in vegan products as a plant-based alternative to gelatin.
Regulatory bodies around the world, such as the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA), have approved gellan gum for use in food, designating it as "Generally Recognized As Safe" (GRAS). However, this safety designation pertains to the small quantities typically used in food products.
Minor Digestive Side Effects
Since gellan gum is an indigestible polysaccharide, meaning the human body does not absorb it, its effects are primarily limited to the digestive system. Similar to other soluble fibers, when it reaches the large intestine, the natural microflora can ferment it, leading to some minor gastrointestinal disturbances.
Here are some of the potential digestive side effects:
- Bloating: Excessive intake can cause a feeling of fullness or tightness in the abdomen as a result of gas produced during fermentation.
- Gas (Flatulence): The fermentation process by intestinal bacteria can generate excessive gas, which may cause flatulence in some individuals.
- Loose Stools or Diarrhea: High concentrations of gellan gum can have a laxative effect, potentially leading to loose stools or diarrhea.
- Altered Gut Microbiota: While not necessarily a negative side effect, some studies suggest high consumption could temporarily alter the composition of gut bacteria in some people.
- Slowed Digestion: In some cases, gellan gum may slow the transit time of food through the digestive tract.
It is important to note that most people do not experience these symptoms, as the amount of gellan gum in typical servings of processed foods is very small. Side effects are more likely to occur with unusually high consumption or in individuals with pre-existing digestive sensitivities, such as those with Irritable Bowel Syndrome (IBS).
Comparison Table: Gellan Gum vs. Other Common Gums
| Feature | Gellan Gum (E418) | Guar Gum | Xanthan Gum |
|---|---|---|---|
| Source | Bacterial fermentation | Derived from guar plant seeds | Bacterial fermentation |
| Primary Use | Gelling agent, stabilizer | Thickener, stabilizer, emulsifier | Thickener, stabilizer |
| Effectiveness | Strong gelling power at low concentrations | Very potent thickener, 8x stronger than cornstarch | Efficient stabilizer, used in small amounts |
| Texture | Can create soft or firm gels | Provides a viscous, creamy texture | Offers viscosity and texture |
| Potential Side Effects | Bloating, gas, laxative effect in large doses | Abdominal discomfort, gas, and bloating | Bloating, gas, and diarrhea, especially for sensitive individuals |
| Common Applications | Plant-based milks, jellies, desserts | Ice cream, sauces, gluten-free products | Salad dressings, baked goods, gluten-free products |
Who Should Be Cautious with E418?
While E418 is safe for the general population, certain individuals may need to be mindful of their intake. This includes:
- Individuals with IBS or other digestive sensitivities: Those prone to digestive upset may find that gellan gum exacerbates their symptoms.
- People with gut flora imbalances: Diets like GAPS or SCD often recommend avoiding gum additives due to their potential to affect gut flora.
- Those consuming large quantities of processed foods: Gellan gum is often found in processed products, and regularly consuming many such items could increase overall intake and the risk of side effects.
Is it an Allergen?
Currently, there are no known allergies or adverse health effects associated with E418 in the concentrations typically used in food. However, cross-reactivity with other fermentation products is a theoretical possibility, so any unusual symptoms should be discussed with a doctor.
The Role of Moderation
As with any food additive or ingredient, moderation is a sensible approach for overall health. While the small amounts of gellan gum used in most products are unlikely to cause issues, consistently high consumption of processed foods containing this and other gums is not ideal. To minimize any potential side effects, focusing on a whole-food diet with fewer processed ingredients is a good practice.
Conclusion
The E418 food additive (gellan gum) is largely considered safe for human consumption by major regulatory bodies. The side effects of E418 are primarily minor digestive issues such as bloating, gas, and a laxative effect, which are usually only experienced with excessive intake or by individuals with sensitive digestive systems. Gellan gum is not absorbed by the body but ferments in the gut, which can lead to these temporary symptoms. For the majority of consumers, the small amounts present in foods and beverages pose no known health risks, but being mindful of overall processed food intake is always recommended.
Further Reading
- Gellan Gum: Uses, Benefits, and Safety | Healthline: This article provides a comprehensive overview of gellan gum's properties, uses, and safety profile.
