Is Xanthan Gum Bad For You?
Short answer
As long as you are not allergic to the product (it is typically made from corn, wheat or soy) and you do not have existing digestive issues, xanthan gum is not bad for you.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Xanthan gum is made by fermenting corn sugar using the bacteria Xanthomonas campestris, which is then dried and ground into flour. It can also be made with wheat and soy food sources. It’s used as a food additive as an emulsifier and thickener and also to prevent the separation of liquids. It’s commonly found in salad dressings, pastry fillings, whipped creams, and gluten free foods to mimic the sticky quality of gluten.
When looking at the nutrition of xanthan gum it is mainly a carbohydrate, but also contains roughly 7 grams of fiber per tablespoon. The health caution for xanthan gum is predominantly if a person has severe allergies to corn, wheat or soy (depending on the type you purchase). These allergies, along with the fiber, can cause gas and bloating in some people. Alone, it can cause irritation to the respiratory tract and cause flu-like symptoms.
Those with existing digestive issues should avoid xanthan gum because of its possible laxative effect. For all others, 15 grams per day is referenced as a safe amount to consume without issue.
Aside from its use in foods, it is used to make medication to lower blood sugar and cholesterol, and can be used as a laxative. It is also used as a saliva substitute for dry mouth syndrome. It can further be found as a stabilizer in some cosmetics and toothpaste.
It should also be noted that a few health benefits that have been demonstrated recently. A 2009 study published in the International Immunopharmacology Journal shows xanthan gum to have cancer-fighting properties in melanoma cells in mice when administered by mouth. It is also used in some stroke victims to increase the viscosity of food and prevent aspiration. Lastly, xanthan gum can be added to fruit juices to minimize the blood sugar spikes from these sugary drinks.
Possible short-term side effects
- allergic reaction
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bloating
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gas
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laxative effects
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flu-like symptoms
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throat, nose, lung irritation
Commonly found in
- salad dressing
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whipped cream
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gluten-free bread
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pastry filling
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cosmetics
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powdered beverages
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canned meat
Benefits
- good source of fiber
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may have anti-cancer properties
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minimizes blood sugar spikes
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increases viscosity in foods
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Written by Kristin Brown, DC, MS
Published on: 07-06-2016
Last updated: 12-10-2016
Thank you for your feedback!
Written by Kristin Brown, DC, MS
Published on: 07-06-2016
Last updated: 12-10-2016
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