Xanthan Gum: What It Is, Safety, and Health Effects Explained

Xanthan gum is one of the most widely used food additives in the modern food industry, yet most people have never heard of it. This common ingredient appears in everything from salad dressings to gluten-free bread, serving as a thickening and stabilizing agent that helps maintain food texture and consistency.

Despite its widespread use in foods you likely eat regularly, xanthan gum has raised questions about safety and potential health effects. Understanding what this additive is, where it comes from, and how it affects your body can help you make informed decisions about the foods you consume.

What Is Xanthan Gum?

Xanthan gum is a polysaccharide, which is a type of sugar-derived substance used primarily as a food additive. It functions as a thickening agent, stabilizer, and emulsifier in various food products and industrial applications.

The Food and Drug Administration (FDA) has approved xanthan gum for use in food products without any specified limits on consumption amounts, classifying it as Generally Recognized as Safe (GRAS). This classification means that experts consider it safe for its intended use based on extensive research and historical consumption patterns.

As a food ingredient, xanthan gum has unique properties that make it valuable to food manufacturers. When added to liquids, even in small amounts, it creates a thick, stable consistency without significantly altering the taste of the product.

How Is Xanthan Gum Made?

Understanding the production process of xanthan gum can help address concerns about its origins and safety.

Xanthan gum is produced through a fermentation process involving the bacterium Xanthomonas campestris, the same microorganism that causes black rot on cruciferous vegetables like broccoli and cauliflower. Here’s how the manufacturing process works:

• The bacteria are fed a sugar source, which can be derived from corn, wheat, soy, or dairy products
• During fermentation, the bacteria produce a thick, slimy substance
• Alcohol is added to this substance to solidify it
• The solid material is dried and ground into a fine powder
• This powder is the final xanthan gum product used in various applications

While the production process involves bacteria, the final product contains no living organisms. The manufacturing process has been refined over decades since xanthan gum was first discovered by scientists in the 1960s during research by the United States Department of Agriculture.

Where Do You Find Xanthan Gum?

Xanthan gum appears in three main categories of products: foods, personal care items, and industrial applications.

Food Products Containing Xanthan Gum

In the food industry, xanthan gum serves multiple purposes. It prevents ingredients from separating, maintains consistent texture during temperature changes, extends shelf life, and improves the overall mouthfeel of products.

Common foods that contain xanthan gum include:

• Salad dressings and condiments
• Ice cream and frozen desserts
• Gluten-free baked goods and bread
• Sauces, gravies, and soups
• Fruit juices and beverages
• Low-fat or reduced-calorie products
• Dairy products like yogurt and cottage cheese
• Syrups and toppings

Xanthan gum is particularly important in gluten-free cooking, where it helps replace the binding and textural properties that gluten normally provides in traditional baked goods.

Personal Care and Beauty Products

Beyond food, xanthan gum appears in many products you use daily for personal hygiene and beauty. In these products, it creates the desired consistency and helps suspend particles evenly throughout the formula.

Personal care items with xanthan gum include:

• Toothpaste
• Moisturizers and facial creams
• Body lotions
• Shampoos and conditioners
• Makeup products

Industrial Uses

The industrial sector also utilizes xanthan gum’s thickening and stabilizing properties in various non-food applications, including paints, adhesives, cleaning products, and oil drilling fluids.

Is Xanthan Gum a Type of Fiber?

Yes, xanthan gum functions as a soluble fiber in your digestive system, even though it’s created through an industrial fermentation process rather than extracted from plants.

Like other soluble fibers, xanthan gum cannot be broken down by your digestive enzymes. Instead, when it reaches your stomach and intestines, it absorbs water and forms a gel-like substance. This characteristic gives it both its thickening properties in food products and its potential health effects in the body.

Because your body cannot digest or absorb xanthan gum, it provides no calories or nutritional value. It simply passes through your digestive system, potentially interacting with other foods and digestive processes along the way.

Potential Health Benefits of Xanthan Gum

While most people consume only small amounts of xanthan gum through regular foods, research on higher doses has revealed several potential health benefits.

May Help Manage Blood Sugar Levels

One of the most studied effects of xanthan gum is its impact on blood glucose levels. Research has shown that consuming xanthan gum with meals can slow the absorption of sugar into your bloodstream.

This occurs because xanthan gum increases the viscosity of stomach contents, creating a thicker, gel-like substance that slows down digestion. When digestion is slower, sugar enters the bloodstream more gradually, potentially preventing sharp spikes in blood glucose after meals.

In one study, participants who ate rice with added xanthan gum experienced notably lower blood sugar levels compared to those who ate rice without it. This effect could be particularly relevant for people concerned about blood sugar management, though you should always consult with a healthcare provider before using any supplement to manage blood glucose.

Potential Cholesterol-Lowering Effects

Some research has suggested that xanthan gum may help reduce cholesterol levels when consumed in amounts much higher than typical dietary intake. In studies where participants consumed significantly elevated doses of xanthan gum daily for several weeks, researchers observed reductions in total cholesterol levels.

However, these studies used doses far exceeding what you would normally consume through food—often 10 to 15 times the average dietary intake. The cholesterol-lowering mechanism may be similar to other soluble fibers, which can bind to cholesterol and bile acids in the digestive tract and promote their excretion.

May Promote Digestive Regularity

As a soluble fiber, xanthan gum can affect bowel movements by increasing stool bulk and water content. This can make stools softer and easier to pass, potentially helping people who experience occasional constipation.

Research has found that xanthan gum supplementation can increase the frequency of bowel movements and the total amount of stool produced. However, these effects typically occur only with doses much higher than you would consume through regular food intake.

Increased Feeling of Fullness

Some people report feeling fuller after consuming foods containing xanthan gum or taking xanthan gum supplements. This effect likely results from the delayed stomach emptying caused by the gel-forming properties of xanthan gum in the digestive tract.

By slowing digestion, xanthan gum may help you feel satisfied for longer periods after meals, which could potentially support weight management efforts. However, more research is needed to confirm these effects and determine optimal amounts for this purpose.

Medical and Therapeutic Applications

Beyond its role as a food additive, xanthan gum has some specialized medical uses:

• Thickening agent for dysphagia: People who have difficulty swallowing due to aging, neurological conditions, or other health issues may use xanthan gum-based thickeners to make liquids safer to swallow
• Artificial saliva: Some products designed to relieve dry mouth contain xanthan gum, though research on effectiveness has shown mixed results

Potential Side Effects and Digestive Issues

For most people consuming xanthan gum in typical food amounts, side effects are rare and minimal. However, consuming large quantities—particularly from supplements—can cause digestive symptoms.

Common Digestive Side Effects

Research involving high doses of xanthan gum has identified the following potential side effects:

• Increased gas and bloating
• More frequent bowel movements
• Softer or looser stools
• Abdominal discomfort
• Changes in gut bacteria composition

These effects typically don’t occur unless you consume at least 15 grams of xanthan gum, which would be extremely difficult to reach through normal dietary intake. For context, most foods contain only 0.05% to 0.3% xanthan gum, and the average person consumes less than 1 gram daily.

Effects on Gut Bacteria

Xanthan gum may alter the composition of bacteria in your digestive tract. While some might view this as a negative effect, it could actually be beneficial. Many soluble fibers act as prebiotics, meaning they feed beneficial bacteria in your gut and promote their growth.

However, more research is needed to fully understand how xanthan gum affects gut microbiota and whether these changes are beneficial, neutral, or potentially harmful.

Who Should Avoid or Limit Xanthan Gum?

While xanthan gum is safe for most people, certain groups should exercise caution or avoid it entirely.

People with Severe Food Allergies

Since the sugar used to produce xanthan gum can come from wheat, corn, soy, or dairy sources, people with severe allergies to these foods may need to be cautious. If you have a serious allergy, check with manufacturers about the source of xanthan gum in specific products, or avoid products containing it altogether.

For most people with mild sensitivities or intolerances, the processing involved in creating xanthan gum removes most allergenic proteins, making reactions unlikely. However, those with severe, life-threatening allergies should take precautions.

Premature Infants

Xanthan gum-based thickening products should never be used for premature infants. Cases have been reported where thickened feedings contributed to necrotizing enterocolitis, a serious and potentially fatal intestinal condition in premature babies.

The immature digestive systems of premature infants cannot handle xanthan gum the same way adult digestive systems can. While xanthan gum-based thickeners are safe for adults and full-term infants with swallowing difficulties, they pose significant risks to premature babies.

Individuals Taking Diabetes Medications

Since xanthan gum can lower blood sugar levels, people taking medications for diabetes should be cautious about consuming large amounts. The combination of blood-sugar-lowering medication and the glucose-reducing effects of xanthan gum could potentially cause blood sugar to drop too low.

If you take diabetes medications and are considering xanthan gum supplements, consult with your healthcare provider first. Eating normal foods that contain small amounts of xanthan gum should not cause problems.

People Scheduled for Surgery

Due to its potential effects on blood sugar levels, some healthcare providers recommend avoiding xanthan gum supplements before scheduled surgeries. The blood sugar changes could interfere with glucose control during and after surgical procedures.

Again, this precaution applies primarily to supplements or large doses, not the small amounts found in regular foods.

Is Xanthan Gum Safe to Consume?

The scientific consensus, including the FDA’s position, is that xanthan gum is safe for consumption in the amounts typically found in foods.

Regulatory Status and Safety Evaluations

Multiple food safety authorities worldwide have evaluated xanthan gum and concluded it poses no health risks at normal consumption levels:

• The FDA classifies it as Generally Recognized as Safe (GRAS) with no limitations on the amount that can be added to foods
• The Joint Expert Committee on Food Additives (JECFA) assigned it an acceptable daily intake of “not specified,” a designation reserved for additives with very low toxicity
• European food safety authorities have similarly approved its use

Typical Consumption Levels

Most people consume less than 1 gram of xanthan gum per day through their regular diet. Studies have shown that doses 20 times higher than this are safe for human consumption, providing a significant margin of safety.

The tiny amounts present in most foods—typically less than 0.5% of the product’s weight—are unlikely to cause any health effects, positive or negative.

One Important Caution: Avoid Inhalation

While eating xanthan gum is safe, inhaling the powder can cause respiratory irritation. Workers in facilities that handle xanthan gum powder have reported flu-like symptoms, nose and throat irritation, and respiratory issues when exposed to airborne particles.

If you use xanthan gum powder in home cooking or baking, avoid creating clouds of dust and consider using it in well-ventilated areas.

Xanthan Gum in Gluten-Free Cooking

One area where xanthan gum has become particularly important is gluten-free baking and cooking. When wheat flour is removed from recipes, the gluten it contains—which provides structure, elasticity, and texture—is also eliminated.

Xanthan gum helps replicate some of gluten’s functional properties in gluten-free baked goods:

• Provides structure and prevents crumbling
• Creates a chewy texture similar to gluten-containing products
• Helps trap air bubbles, allowing baked goods to rise
• Improves moisture retention
• Extends shelf life by preventing staling

For people with celiac disease or gluten sensitivity, xanthan gum has made it possible to enjoy a wider variety of baked goods and prepared foods without gluten exposure.

Should You Take Xanthan Gum Supplements?

Xanthan gum is available as a dietary supplement, typically marketed for digestive health, blood sugar management, or appetite control. However, the evidence supporting supplement use is limited.

While studies have demonstrated potential benefits like blood sugar reduction and cholesterol lowering, these effects typically required doses much higher than what you’d get from food—and higher doses also increase the risk of digestive side effects.

Before taking xanthan gum supplements, consider:

• Most research has been conducted on animals or in small human studies
• Long-term effects of high-dose xanthan gum supplementation haven’t been thoroughly studied
• Potential interactions with medications, especially for diabetes
• The likelihood of digestive discomfort at supplement doses

If you’re interested in xanthan gum supplements for a specific health purpose, discuss it with a healthcare provider who can evaluate whether the potential benefits outweigh the risks for your individual situation.

The Bottom Line

Xanthan gum is a widely used food additive that serves important functions as a thickener, stabilizer, and emulsifier in countless products you consume regularly. Despite some concerns about food additives in general, the scientific evidence strongly supports the safety of xanthan gum at the levels typically found in foods.

For the average person, eating foods containing xanthan gum poses no health risks and may even provide minor benefits as a source of soluble fiber. The amounts you consume through your regular diet are far too small to cause side effects or significant health benefits.

Certain groups—including premature infants, people with severe food allergies, and those taking diabetes medications—should exercise caution or avoid xanthan gum, particularly in supplement form. However, for most people, xanthan gum is simply another safe ingredient that helps maintain the quality and consistency of modern food products.

If you’re concerned about xanthan gum in your diet, remember that you can always choose whole, minimally processed foods that don’t require additives. However, if you consume processed foods, gluten-free products, or have certain medical needs that require thickened liquids, xanthan gum is a safe and useful ingredient that has been thoroughly tested and approved by food safety authorities worldwide.

Sources:

• U.S. Food and Drug Administration (FDA) – Food Additives & Ingredients
• PubMed Central – National Institutes of Health Database
• ScienceDirect – Peer Reviewed Research Articles
• World Health Organization – Food Additives Publications
• Taylor & Francis Online – Scientific Research