Are there any health benefits of xanthan gum?
When eaten at reasonably high levels, xanthan gum may have some influence on your gut and speed digestive transit. This is because xanthan gum binds with water and swells once eaten; this increases the levels of fluid in the intestine and stimulates the movement of food through the gut, promoting softer, bulkier stools and potentially relieving constipation.
Being a soluble fibre, xanthan gum acts as ‘fuel’ for the beneficial bacteria that reside in your gut. These bacteria are important not just for the health of your gut, but for your wider health and well-being, too.
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There are some suggestions that foods containing xanthan gum (again at high levels) may slow the absorption of sugar from the digestive tract and improve your sense of fullness. These findings are seen when xanthan gum is added to a carb-rich side dish such as rice, where it helps lower the overall Glycaemic Index (GI) of the dish.
Similarly, when consumed at sufficient doses, xanthan gum may have a moderate effect on cholesterol levels, resulting potentially in a 10% reduction.
What are the side effects of xanthan gum?
Xanthan gum may have a laxative effect when consumed consistently and in large enough quantities, typically in excess of 15g per day. It may also cause side effects, such as flatulence and bloating.
Is xanthan gum safe for everyone?
Xanthan gum is an approved food additive (E415) and is considered safe for the general population, including infants (over the age of 12 weeks) and young children when consumed at levels used by the food industry.
That said, because xanthan gum may be made from one of a number of common allergens, such as wheat, corn, soy or dairy, you may need to avoid it if you have an allergy to one or more of these foods.
If you are on prescribed medication for diabetes or due to have surgery, you should be aware that xanthan gum has a blood sugar lowering effect and large doses should be avoided. However, it’s worth bearing in mind that most foods contain xanthan gum at very low levels. For example, as a food additive, it typically makes up just 0.05-0.3% of a food product.
Is xanthan gum healthy?
When consumed in the amounts found as an additive in food, xanthan gum may be a useful addition to a balanced, healthy diet especially for those who need to follow a gluten-free diet.
Speak to your GP or healthcare provider if you’re concerned about an allergy or gluten sensitivity.
Why not check out some of our delicious xanthan gum recipes, from our tasty gluten-free scones to gluten-free pizza dough?
This article was reviewed on 16 May 2024 by Kerry Torrens.
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of both the Guild of Food Writers and the Guild of Health Writers. Over the last two decades she has been a contributing author to a number of nutritional and cookery publications including Good Food. Follow Kerry on Instagram at @kerry_torrens_nutrition_