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What is Xanthan Gum?

Xanthan gum is a popular food additive that's commonly added to foods as a thickener or stabilizer. It's created when sugar is fermented by a type of bacteria called Xanthomonas campestris. When sugar is fermented, it creates a broth or goo-like substance, which is made solid by adding an alcohol. It is then dried and turned into a powder. When xanthan gum powder is added to a liquid, it quickly disperses and creates a viscous and stable solution. This makes it a great thickening, suspending and stabilizing agent for many products. It was discovered by scientists in 1963. Since then, it has been well researched and determined safe. Therefore, the FDA has approved it as a food additive and placed no limitations on the amount of xanthan gum a food can contain.

Usage

Xanthan gum has many uses in the food and beverage industries, including:

  • acting as a binder, stabilizer, and thickener
  • helping to create a uniform texture in food products
  • replacing some fats

In frozen foods, xanthan gum can prevent the formation of ice crystals. This is why it’s also an additive in ice cream and other frozen desserts. Its elastic properties make xanthan gum a popular additive in cosmetics and lotions, too. It helps create a smooth application of these products. Xanthan gum may be found in:

  • baked goods
  • dressings
  • ice cream
  • frozen desserts
  • cake and dessert mixes
  • dairy products

Is Xanthan Gum Safe?

It’s generally agreed upon in the scientific community that it is safe to consume up to 15 grams of xanthan gum per day. It can cause significant increases in stool output, frequency of defecation and flatulence in humans consistently consuming 15 or more grams every day. Many protein powder dietary supplements use xanthan gum for its ability to add texture, but one serving of these usually contains less than half a gram of xanthan gum.

Health Benefits

Xanthan gum has been linked to other potential health benefits, though these benefits are unlikely to occur without taking supplements. Some potential health benefits of xanthan gum include:

  • Lower cholesterol: A study had five men consume 10 times the recommended amount of xanthan gum per day for 23 days. Subsequent blood tests found that their cholesterol decreased by 10%.
  • Weight loss: People have noted increased fullness after consuming xanthan gum. It may increase fullness by delaying stomach emptying and slowing digestion.
  • Cancer-fighting properties: A study in mice with melanoma found that it significantly slowed the growth of cancerous tumors and prolonged life. No human studies have been completed, so the current evidence is weak.
  • Improved regularity: Xanthan gum increases the movement of water into the intestines to create a softer, bulkier stool that's easier to pass. Studies have found that it significantly increases the frequency and amount of stool.

Side effects

The U.S. Food and Drug Administration (FDA) considers xanthan gum to be Generally Recognized as Safe (GRAS). Potential side effects include:

  • laxative effect
  • increase in flatulence or gas
  • changes in gut bacteria
  • changes in intestinal permeability

Xanthan gum is a popular additive for thickening, suspending and stabilizing. It's found in many foods and products, and appears to be safe for most people. It may even have health benefits when consumed in larger amounts, though these higher levels can increase the risk of digestive problems. Importantly, higher intake levels are difficult to achieve through a regular diet and would likely have to be achieved through the use of xanthan gum supplements. While many studies have proven the safety of xanthan gum in food, few human studies have looked at its use as a supplement. In the meantime, feel safe eating foods that contain xanthan gum. It seems to be harmless.