Is xanthan gum safe for you to consume? We asked experts about its potential benefits and side effects.
With people becoming increasingly conscious about their health, more attention is given to food labels and ingredient lists, especially additives. Xanthan gum is one such additive found in many foods, from salad dressings to gluten-free baked goods. It's even found in personal care, industrial and pharmaceutical products. Research suggests that xanthan gum can lead to several health benefits, such as relieving constipation, lowering blood glucose levels and cholesterol and improving gut health. However, it can cause stomach discomfort and other side effects in some people. That raises the question: should you be concerned about consuming xanthan gum? This article explores what xanthan gum is, its potential benefits and adverse effects and whether or not you should avoid it. What is xanthan gum? Xanthan gum is a common additive that helps thicken and stabilize various products. It's made by fermenting sugar with the bacterium Xanthomonas campestris. It's also a soluble fiber because it can dissolve in water, forming a gel-like substance in your digestive system. "This means that our body could not digest xanthan gum, so it was of no nutritional value to us. But recent work has shown that humans can host bacteria (Ruminococcaceae) in our gut microbiome that can break down xanthan," says Eric Johnson, senior biology lecturer at Johns Hopkins University. While the human gut can absorb the byproducts of Ruminococcaceae during digestion, they're also readily used by Bacteroides, a much more common group in the human gut microbiome. However, Johnson adds that further research is necessary to understand the nutritional impact of xanthan gum. Xanthan gum was first discovered in 1960 and approved by the US Food and Drug Administration (FDA) in 1968 for use in food and pharmaceutical products. It's considered a sustainable alternative to gums such as guar gum, gum arabic, alginate and pectin. Unlike these gums, xanthan gum doesn't rely on specific climatic conditions…