Interestingly, fruit juices, toothpaste, and wallpaper glue have something in common—xanthan gum.

Xanthan gum is a food thickener made by fermenting simple sugars with a specific kind of bacteria. You may have not heard about this, but it is likely that you’ve consumed it several times a week unknowingly.

Considering that xanthan gum is found in many industrial products and has been associated with digestive and respiratory issues, its safety is a concern to many people.

However, it has been considered safe for consumption as a food additive by the Food and Drug Administration (FDA).

Its popularity as a common ingredient in gluten-free products and as a supplement is also increasing. Moreover, it may even provide some health benefits, such as reducing blood sugar and cholesterol levels.

In this article, we will determine whether xanthan gum is beneficial or harmful for you.

What is xanthan gum?

A popular food additive usually added to foods as a stabilizer or thickener, xanthan gum is made when sugar is fermented by Xanthomonas campestris, a type of bacteria that causes a variety of plant diseases, such as black rot. The fermented sugar creates a broth or goo-like substance, which is solidified by adding an alcohol. It is then dried and powdered afterwards.

When added to a liquid, xanthan gum powder quickly diffuses and turns into a gooey and stable solution, making it a great stabilizer and thickener for many products.

Discovered in 1963, xanthan gum has been well researched and determined safe by scientists. It has also gained FDA approval as a food additive, placing no restrictions as to the amount of xanthan gum a food can contain.

Xanthan gum is made in a lab, but it is a soluble fiber—a type of dietary fiber that your body cannot break down.

Soluble fiber absorbs water and is broken down into a gel-like substance in your digestive system, which slows down digestion of other nutrients, including carbs.

What products contain xanthan gum?

Industrial, personal care, and food products contain xanthan gum.

Industrial products

Xanthan gum has the ability to cling to surfaces and thicken liquids and withstand different temperatures and pH levels while still maintaining good flow; thus, it is used in many industrial products including the following:

• Paints
• Fluids used in oil drilling
• Adhesives like wallpaper glue
• Herbicides, fungicides, and insecticides
• Grout, oven, toilet bowl, and tile cleaners

Personal care products

Xanthan gum allows personal care and beauty products to be thick while still maintaining good flow. It also allows suspension of solid particles in liquids. Some common personal care products that contain xanthan gum are as follows:

• Lotions
• Creams
• Shampoo
• Toothpaste

Food products

Xanthan gum can improve the appearance, consistency, texture, shelf life, and flavor of many foods.

It also helps certain foods hold different temperatures and pH levels, thereby stabilizing them. What’s more, it stops foods from separating and maintains good flow.

Some common food products containing xanthan gum include the following:

• Soups
• Syrups
• Ice creams
• Fruit juices
• Low-fat foods
• Salad dressings
• Bakery products
• Sauces and gravies
• Gluten-free products

Xanthan gum may reduce blood sugar

Xanthan gum has been found in several studies to reduce blood sugar when consumed in large amounts.

It is thought to turn fluids in the digestive tract into a sticky, gel-like substance, which may slow digestion and affect how sugar quickly enters the bloodstream. This reduces blood sugar spikes after eating.

A 12-week study had nine diabetic men and four nondiabetic controls eating a daily muffin. For six weeks of the study, participants ate muffins containing 12 grams of xanthan gum, and for the other six weeks, they ate muffins without it.

Blood sugar levels of the participants were regularly tested, and significantly lower fasting and after-meal blood sugar levels in diabetic men were observed when they consumed the muffins containing xanthan gum.

In addition, reduced blood sugar levels were observed in another study in 11 women who consumed rice with added xanthan gum.

Other health benefits

Xanthan gum may provide potential health benefits as well, though some of these benefits may not occur without supplements. Some of its potential health benefits include the following:

Weight loss. People who consumed xanthan gum experienced increased fullness. It can be noted that xanthan gum delays stomach emptying and slows digestion, which may increase fullness, leading to weight loss.

Thickens liquids. Xanthan gum may also benefit those who have difficulty swallowing, including older adults or those who have neurological disorders, by thickening liquids.

Saliva substitute. People suffering from dry mouth may consume xanthan gum, as it can be used as a saliva substitute; however, study results on the matter are mixed, necessitating further research.

Lower cholesterol. A 23-day study in five men who consumed 10 times the recommended dose of xanthan gum observed a 10% reduction in cholesterol.

Improved regularity. Xanthan gum has been found in some studies to increase the amount and frequency of stool. This is because it increases the water movement into the intestines, creating a softer and bulkier stool that’s easy to pass.

Cancer-fighting properties. Xanthan gum has also been found in a study in mice with melanoma to significantly slow the growth of cancerous tumors and prolong life. However, the current evidence is weak; human studies are necessary before making any recommendation.

Xanthan gum can cause digestive issues

For most people, an upset stomach appears to be the only potential negative side effect of consuming xanthan gum.

Large doses of xanthan gum have been found in many animal studies to cause soft stools and increase the frequency of stools.

Meanwhile, large doses of xanthan gum were found to have the following effects in human studies:

• Softer stools
• Increased gas
• Altered gut bacteria
• Increased stool output
• Increased frequency of bowel movements

These effects are unlikely to occur unless you consume at least 15 grams of xanthan gum—a typical diet could hardly provide that amount.

Some people may need to limit or avoid it

Although xanthan gum is considered safe for most people, some may need to limit or completely avoid consuming it.

People with severe dairy, corn, wheat, and soy allergies. Considering that xanthan gum is made from sugar and sugar can be derived from several different places, including dairy, corn, and wheat, those who have severe allergies to these products may need to avoid xanthan gum-containing foods unless the source of xanthan gum is determined.

Premature infants. Formula and breast milk for premature infants may contain a xanthan gum-based thickener, such as Simply Thick. However, the infant may develop necrotizing enterocolitis, which is a devastating disease mostly affecting the premature infant’s intestine. Simply Thick is safe for adult use, but not for premature infants since their guts are still developing.

People planning surgery or taking certain medications. Xanthan gum can help reduce blood sugar levels; thus, people planning surgery soon or taking certain diabetes medications should limit their consumption of xanthan-gum containing foods, as it can be dangerous for them.

Is xanthan gum bad for you?

Eating xanthan gum-containing foods appears to be completely safe for most people.

Xanthan gum only makes up about 0.3–0.05% of a food product, making a typical person consume < 1 gram per day—this amount is 20 times proven to be safe.

In fact, its acceptable daily intake is “not specified,” since it has a very low toxicity and its level in foods is so small that it does not pose a health hazard.

So even if you’ve consumed foods containing xanthan gum, you are unlikely to experience either negative side effects or benefits since your intake is so small.

However, inhaling xanthan gum can have negative side effects. Those who handled xanthan gum powder experienced nose and throat irritation and flu-like symptoms.

Xanthan gum substitutes

If you don’t have xanthan gum on hand, you can use any of the following:

• Agar agar
• Guar gum
• Cornstarch
• Egg whites
• Psyllium husk
• Konjac powder
• Unflavored gelatin
• Chia seeds and water
• Ground flax seeds and water

Conclusion

A popular additive for suspending, thickening, and stabilizing, xanthan gum is found in many foods and other products, including beauty and industrial products.

It seems to be harmless for most people as well and may even provide potential health benefits when consumed in huge amounts. However, higher intake may also elevate the risk of digestive issues - but higher intake of xanthan gum is difficult to achieve unless you are using supplements.

It is important to note that several studies have proven its safety in food; however, only a few human studies have examined its use as a supplement.

Until then, feel safe to eat xanthan gum-containing foods; they seem harmless anyway.