I hope everyone had a wonderful and delicious Thanksgiving! Today, I’m continuing my series on common food additives.
Last time, I discussed the health effects of carrageenan, a food additive that is commonly used as a stabilizer, thickener, or emulsifier. Another additive that shares many of these functions in commercial foods is xanthan gum, which is also popular in gluten-free baked goods for the elasticity it lends to dough.
Although it isn’t as heavily discussed in the blogosphere as the other additives I’ve covered thus far, many health-conscious people see it on ingredient lists and wonder what it is, and whether they should be eating it. In this article, I’ll do my best to answer those questions.
Should you avoid xanthan gum in gluten-free baked goods? Find out in this article.
Xanthan gum is a largely indigestible polysaccharide that is produced by bacteria called Xanthomonas Camestris. (1) Manufacturers place the bacteria in a growth medium that contains sugars and other nutrients, and the resulting product of bacterial fermentation is purified, dried, powdered, and sold as xanthan gum. (Makes you wonder who first thought to put it in food, doesn’t it?)
Animal Studies
Overall, the results from animal studies on xanthan gum aren’t very concerning. In one experiment, rats were fed xanthan gum for two years in concentrations of 0.25, 0.50 or 1.0 g/kg body weight per day. (2) The only notable difference between the xanthan gum groups and the control group was that rats fed xanthan gum experienced soft stools somewhat more frequently than the control rats, but even that barely reached statistical significance. There were no differences in growth rate, survival, blood markers, organ weights or tumor incidence.
Another experiment followed a similar design but used dogs instead of rats, and the results were the same: no changes other than occasional soft stools. (3) In a three-generation reproductive study, rats were fed either 0.25 or 0.50 g/kg per day, and there were no significant changes in the parents and offspring from the xanthan gum-receiving groups. (4)
Based on those initial studies, it was concluded that xanthan gum is a perfectly safe food additive. Since then, a few additional animal studies with different aims have been published.
One study, conducted to evaluate the effects of xanthan gum on digestion in rats, found that a diet containing 4% xanthan gum increased the amount of water in the intestines by 400%, and also increased the number of sugars remaining in the intestine. (5) Another study found that in rats fed 50 g/kg of xanthan gum (an incredibly high dose) for 4 weeks, the stool water content and short-chain fatty acid (SCFA) content increased significantly. (6)
This last study actually relates to the potential anti-tumor properties of xanthan gum, and researchers found that orally administered xanthan gum was able to slow tumor growth and prolong the survival of mice with melanoma. (7) The mechanism is unclear, but it’s interesting nonetheless.
Human Studies
Due to the lack of harmful effects observed in animal studies, there are few human studies on xanthan gum. The first study aimed to determine the safety of xanthan gum when consumed by humans in an everyday dietary setting, but at levels much higher than people would normally encounter in their diet. (8) For 23 days, 5 adult men with no GI issues consumed between 10.4g and 12.9g of xanthan gum daily (based on the subjects’ weight), which is 15 times the current Acceptable Daily Intake of 10mg/kg. Overall, they experienced a reduction in serum cholesterol, an increase in fecal bile acid, and an increase in stool output and water content.
Another study had volunteers consume 15g of xanthan gum per day for 10 days. (9) They found xanthan gum to be a “highly efficient laxative,” and subjects experienced greater stool output and gas. That’s not very surprising considering the high dose, but what I found particularly interesting about this study was their measurement of the ability of subjects’ fecal bacteria to metabolize xanthan gum.
The researchers found that before the trial period, bacteria from the stools of only 12 of the 18 subjects could break down the xanthan gum, while after the trial period, bacteria from 16 of the subjects could break it down. (10) Additionally, the stool samples containing bacteria that could break down the xanthan gum showed a much greater production of hydrogen gas and SCFA after the trial period as compared to baseline, indicating that the intestinal bacteria of the subjects quickly adapted to this new food source. Clearly, xanthan gum (like many indigestible carbohydrates) can have a profound impact on the gut microbiota in large doses.
Colitis in Infants
The only concerning research I found on xanthan gum relates to the development of necrotizing enterocolitis (NEC) in infants. Earlier this year, the New York Times published an article relating the tragic deaths of infants who had developed NEC after consuming a diet of formula or breast milk that had been thickened with a xanthan gum-based product called SimplyThick. This product was widely used in hospitals to thicken feed for infants with swallowing difficulties.
Two papers reviewed the cases of xanthan gum-associated NEC, and while there isn’t enough data to establish causation, the general consensus seems to be that the xanthan gum caused increased bacterial production of SCFA in the newborns’ intestines, and this contributed to the development of NEC. (11, 12) Although SCFA are vital to colon health, the immature digestive systems of newborns appear to be extremely sensitive to them. (13, 14) Since then, general practice guidelines suggest avoiding manufactured thickening products in babies under 12 months old, and rice cereal or baby oatmeal is used instead.
I wanted to address this because while it’s clearly important to avoid giving xanthan gum to infants (especially in large amounts), I’d like to emphasize that none of this changes the fact that xanthan gum appears to be relatively harmless in adult humans. None of the animal or human studies found damage to the intestinal mucosa following xanthan gum consumption, even in large doses, so this danger appears to be unique to newborns. For everyone else, SCFA aren’t something to be afraid of, and they are actually beneficial for the gut and for metabolic health, as I mention in previous articles here and here.
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Wheat, Corn, Soy, and Dairy Allergies
I mentioned in the opening section that xanthan gum is produced by bacterial fermentation of a sugar-containing medium. Unfortunately, that ‘medium’ is often a potentially allergenic substance such as corn, soy, dairy, or wheat. Many xanthan gum manufacturers aren’t eager to share what their ‘medium’ is, but one common supplier, Bob’s Red Mill, discloses their production practices.
It looks like they originally used corn or soy as a medium, but they’ve since changed their medium to a glucose solution derived from wheat starch. However, they claim that the xanthan gum is still gluten-free, and it continues to be marketed as such.
It can be difficult to find production info online, but just be aware that if you have a severe allergy to corn, soy, wheat, or dairy, it would be prudent to either avoid xanthan gum entirely or check with the manufacturer to see how it’s produced.
Conclusion
Based on the available evidence, the worst xanthan gum seems to be capable of (in adults) is causing some digestive distress in those who are susceptible by increasing stool bulk, water content, and sugar content. But as I just mentioned, those with severe allergies should also be careful.
I recommend that people with digestive problems generally avoid xanthan gum, not because there’s evidence that it could damage your gut, but because its structural properties make it likely to produce unpleasant gut symptoms. Unlike carrageenan, there’s no evidence that xanthan gum can cause serious harm (even in human studies using doses much higher than people would normally encounter), so if you are able to tolerate it, I see no compelling reason to strictly avoid it. I wouldn’t recommend consuming large amounts every day, because xanthan gum appears to have a high propensity for altering the gut microbiome, and it’s unclear whether that alteration could be problematic in the long run. But the small amounts that you would normally encounter in the context of a real-food diet shouldn’t present a problem.
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Thank you for all your comments and some of the additional information. I have felt very frustrated and alone. I was diagnosed with Leaky gut 1 1/2 years ago. My naturopath put me on a strict elimination/rotation diet. It is as one of you mentioned, difficult to eat out ANYWHERE or trust any processed food. This has made an impact on my social life in terms of enjoying going to restaurants. If I visit friends I bring along my own meal in a tiffin (a multi-tier stainless steel container with lid). I just made a Christmas dinner for friends and they loved it. I secluded my portion from theirs so I could use seasonings in their that I’m not allowed. One of my intentions in this New Year is to learn to bake without gluten, dairy, sugar, and I do not want to us xanthum gum. I understand this is a crucial ingredient for elasticity. Chris seems to say baking cannot be done successfully without xanthum. Can anyone suggest another option? What about guar gum or arrowroot?? I don’t want to use gelatin (an animal product). I’m not an experienced baker so I imagine there will be lots of trial and error. I’m determined to make this happen. I’m grateful to find a link for ‘Wellness Mama’ and her coconut milk recipe. Full fat coconut milk was suggest to add weight back on that I lost but the cans are lined with BPA……another problem!! Our food has become so contaminated. Best to stick with the real deal and get back to cooking at home and enjoying fresh whole organic food like our ancestors had.
You can certainly bake without xanthum gum-I do it all the time with wonderful results. I have to say thought that I have not mastered a bread that works for sandwiches. I use a combo of millet flour, sweet rice flour(made from a more sticky rice), fine almond meal, arrowroot and tapioca flour. I have had guests tell me my chocolate brownies, carrot cake, lemon bars, muffins and so on are much better than conventional stuff. many people use ground flax seed as a binder. Native Forest is a brand of coconut milk that has BPA free cans and it is organic. herbs such as plantain and marshmallow will help to heal your gut much faster than diet alone. Once you are more healed you will be able to eat a wider diet so you have something to look forward to–good luck!
Also, you can find good quality gelatin from free range animals. If you are trying to heal your gut there is no way you can follow a vegan diet–sorry it just won’t work. Bone broths and animal protein are crucial for health. Of course look for local small farmers who raise their animals in a healthy way–factory farm animals are not good for anybody
Well said! Vegans have their heart in the right place. I was one but scewed up my health and gut and had to go on gaps anyway and learned I could do exactly what you said: get grass fed ethically raised and killed animals. The best choice. Full of good vitamins and omega3, and not inflammatory. YouTube. Video the vegetarian myth with Lierre Keith. Brilliant.
You can get animal protein from ethically raised animals without killing them. Concentrated, cold processed, non-denatured whey is incredibly healing and healthy. Many people have milk issues and can take enzymes to help. And many are reacting to the homogenizing precess which cuts up the longer fat chains into abnormal, irregularly length ones to stay dissolved in the rest of the milk.
Also, eggs are good to without killing the chickens,
The egg and milk industries both require the killing of animals; there is no getting around it. Old hens, excess roosters, boy dairy calves, and old milking cows all must be put down. But if you look into it, the raising of huge monocultures of plants also results in animal deaths and there is even evidence that plants have a kind of awareness and possibly feel stress and pain. Death is a part of life, just try to support industries that raise animals humanely and treat the environment with respect. There is no way to avoid death.
I would have to strongly disagree, I have started following a vegan diet with few grains and my proctits cleared in a week. Meat even if it is organic etc is well known to aggravate bowel and digestive disorders. This was advice I recieved from my GI Doctor. I feel sorry for anyone who takes your advice as everyone is different and I am pretty certain googling info does not make a degree.
Careful with tapioca flour. It spikes blood sugar even higher than sugar and white flour.
A good option for baking and pancakes is to add bean flour to coconut flour and a bit of almond flour.
I have not noticed any problem with tapioca in regards to blood sugar at least combined with other flours–I would not use it alone. I personally do not eat bean flours as they are too difficult to digest –cause bloating and IBS for me (and GERD for my husband). You could just use arrowroot though instead of tapioca if it is a problem. I use these baked goods only for special occasion anyway–I would not recommend eating them frequently! But it is nice to have something to eat for birthdays and holidays. I made chocolate brownies and Snowball cookies for Christmas dinner and everyone liked them–even the most stubborn unhealthy eaters! I made pumpkin pie and my daughter made apple pie for Thanksgiving dinner with our gluten free crusts–everyone loved those also!
On the vegan subject–I was a Macrobiotic vegan for several years and though I learned a lot from my Macro teachers –especially an appreciation of a large variety of vegetables inc seaweed, it was not good for me long term. Avoiding all gluten grains and reducing other grains has helped a lot along with adding high quality animal protein. My gut problems were likely due to long term antibiotics I was on as a child along with the typical 60’s diet of white sugar and flour! And I could not have healed without my herbs!
Debra, After reading your comment on bean flours and bloating I wondered if you have heard about SIBO. IT’s an acrynim for small intestinal bacterial overgrowth which is thought to be the cause of IBSEN and many intestinal issues like bloating. There is a diet for it; FODMAP, that addresses the foods that the bacteria feeds on. You can google it for more info. I found it to be very helpful, life changing! Also, there is a specific antibiotic that you can take that will not effect the rest of your body, you would need to see a gastroenterologist for the breath test to confirm the diagnosis. I, too, was on antibiotics for many years for Lyme disease (2times) and it is hard to recover from that but the SIBO diagnosis really helped address the problem along with high levels of probiotics.
Louie, earthclinic.com and jeni patel thompson’s sites have good info. I understand L-Glutamine & George’s aloe vera juice are good to heal leaky gut. Best of luck.
Xantham gum is not crucial. There are awesome alternatives.
Adding gelatin (see above) adding psyllium husk, chia seed… I”m sure there are more!
Never despair, there are so so so many options out there that I haven’t yet discovered myself. The right option for you is out there 🙂
LOL looks like another lisa below already mentioned psyllium husk!
So….
I mentioned using psyllium the other day. I knew it was a good filler I just didn’t realize how awful it tastes until I added it to my usual grain free pancakes I make for myself. It tastes like mushrooms gone bad. It’s really not a good idea for pancakes, taste wise. Very healthy, helpful for making the mix stick together but I will stick to adding gelatin. Just wanted to report back.
Amen, Amen!!!!!!!!
I believe Trader Joe’s Lite Coconut Milk cans are BPA free and there are no additives, just water and coconut milk.
My son is very allergic to xanthan gum. We thought it was a gluten allergy but the blisters worsened with gluten free foods. Through further allergy testing he is very allergic to certain bacteria and xanthan gum in food toothpaste etc.. Has a skin blistering effect on him. He has an epi pen jr as it is life threatening to him.
An excellent substitute for all gums is organic India whole psyllium husks. I have been using it for many months since I have been experimenting with gluten free breads. The flakes do better then the powder in bread recipes.
I can not have any gums also I get a very dangerous side effects.
Can he have dairy products? If so check out Nancy’s Cream Cheese – you can get it in health food stores in my area. It comes in a little round plastic conttainer. Xanthan Gum is one of the names on the Hidden (free) MSG list. It’s not outright MSG like you see on Ranch Salad Dressings, but it is an altered ‘food’/ingredient, taken apart from it’s natural source & processed which ‘frees’ the naturally occurring MSG that was in the original source – like pea protein or tomato protein that were taken out of veggies, or citric acid which is derived from corn (again, taken out of it’s natural state the way God made it and put into processed food). All Citric Acid is from corn unless stated otherwise – check your vitamins… I’ve only found one source of vit C made by Twinlab & it states it is corn free. Anyway, I thought I’d mention it – check out the lists online of Hidden MSG. Sounds like something that would be good to avoid. There are many, many people of all ages reacting to this stuff no matter what the research says. I can literally change my dad’s whole aggressive personality & what I thought were ‘tics’ & quirks of old age…. I can change his entire personality for the better by taking all hidden MSG out of his diet… I should say most hidden MSG because he stillwants to occasionally use things like Worchester Sauce & other things I haven’t found a replacement for. There are about 30 names that MSG hides under. Best thing is like you’re doing – make your own stuff. By the way I have not found any canned / boxed chicken broth that does not contain hidden MSG … and that is what tipped me off the most as far as ‘there is something wrong we are eating’ because I noticed changes in him. So, I hope that’s helpful in some way to anyone who reads this. Might want to check out Carrageenan Allergy Awareness as well. That’s a huge MSG trigger for us. I originally thought I was allergic to all sorts of foods until I saw the list of ingredients of hidden MSG & then it all became clear. Hang in there. You can do it. There are also probably Facebook pages dedicated to MSG & hidden MSG & Carrageenan & Xanthan Gum… who knows how many separate pages there are. Might provide some support for you. .
your post was very helpful – makes so much sense – also when you said “frees” the product and “out of nature” that really reminds me of how Sally Fallon Morell always talks about food that is “denatured” – it puts it more into perspective to understand how these modified ingredients can really play tricks on our sense of logic, to put our sense of rationality into the grey zone so we can say, oh well, it’s not THAT bad, is it?
Another thing I think about sometimes – why is it that the elders of a native tribe (eating their native foods) are so wise, calm, stately, rational and the culmination of the best of his life, while the north american seniors are all grumpy old men (and women) with cynical attitudes, on their way to senility, alzheimers, and walking around with oxygen tanks?
I wanted to thank you for the information you provided regarding xanthan gum. I am starting a wheat-free diet, and the all-purpose “flour” recipe I have calls for xanthan gum (along with almond meal and coconut flour). It is helpful to know that studies have shown nothing remarkable about ingesting xanthan gum.
During the last year, though research on the Internet, I have
concluded that Xanthan Gum has been a problem to my system for a long period of time. Just recently, I have been trying to go Gluten Free and eating gluten free oatmeal and bread for sandwiches at lunch. Within a week of eating these foods, I developed an irregular heart beat. That is when I started the research and found that Xanthan Gum is in most of the gluten free foods. Seeing how long xanthan gum has been put in foods (salad dressings, ice cream, etc) it now makes sense to me what has caused my digestive disorders.
When I quit the gluten free products, my irregular heart beat wen back to normal. I now try and avoid xanthan gum in my foods.
During what could have been a life threatening event, what did your Dr and /or emergency room technicians feel about xanthan gum and its possible roll in your symptoms? Have they weighed in with any thoughts or diagnosis after this event, especially considering that xanthan gums are so commonly found in foods for regular diets also?
oats are not gluten free.. regardless of what they say, it is one molecule off of being gluten and is a subspecies of wheat. Oatmeal will tear you up if yo’re allergic to gluten
Interesting… thank you for sharing! I’ve been noticing after I have a gluten free item, my heart starts racing too. Have a lot of food to return!
I recently learnt that I have either a mild allergy or an intolerance to either carrageenan or xanthan gum (or both!) it is specifically triggered by asdas home brand vanilla milkshake and seeing as I’m not lactose intolerant it must be one of those two things that makes me best friends with the toilet :0
Oh well at least I know of a fast acting laxative when I need it!!
… But damn that milkshake tastes so good… XD
Earlier this year, as a result of getting a lot of flak from their consumers, So Delicious agreed to eliminate carrageenan from their unsweetened coconut milk. Uh-oh, I thought. I’m not a happy camper with additives in a product at ALL (even the so-called nutritious ones), so I was wary as to what they’d come up with as a substitute. Here’s a list of what’s in it now: “Ingredients: organic coconut milk (water, organic coconut cream), calcium phosphate, magnesium phosphate, guar gum, xanthan gum, vitamin A acetate, vitamin D2, L-selenomethonine (selenium), zinc oxide, folic acid, vitamin B12”. Sheesh! 🙁
kitsy, It’s easy to make your own without additives. And it may cost less. A bag of coconut flakes, filtered clean water, a nut milk bag, and any blender, and you’re all set. I even dry out the coconut meal after the milk is made, and use it when making banana pancakes. (also delicious & additive free)
http://wellnessmama.com/2447/homemade-coconut-milk/
Thanks for the link, mariangain. I’m not sure what a nut milk bag is, but I’ll definitely check into it.
I know what a nutbag is, though….I just have to look in the mirror. 😉
kitsy, nothing wrong with being a nutbag. It’s better than ‘normal’. Your local health store may carry the nutmilk bag. I saw one on Amazon but was able to find it locally, so can’t attest to the quality.
Best of health!
I have an intolerance to Guar and Xanthan Gum. It took me ages to identify the cause of my problem as it is not yet very well documented. My symptoms are excessive bloating within half an hour of consumption. It is painful as my abdomen swells in that time to the size it was when I was 4 months pregnant. I burp loudly and constantly for a several hours as the gas builds and erupts. Eventually the gas escapes from the other end of my digestive tract as well. I am unable to do anything much for the next few hours until it subsides, leaving me exhausted. It takes a couple of days for me to fully recover.
These products are used in so many things:
Ice cream
Yoghurt
Mayonnaise
Sauces
Soup
Gravy
Bread glaze
Sausages
Many gluten free products
My daughter also suffers – she was investigated for irritable bowel syndrome and bowel blockages before we identified the problem.
Hello Helen, I have the same problem with Guar gum & Xanthan Gum. I unfortunately have the same issue with Dairy (All), Gluten and All Beans (legumes) of any kind including ingredients derived from and also honey from those plants. Guar gum is from Guar bean and Xanthan is derived from any one of my allergens. This digestive issue is tough to live with and can often make social gatherings that include eating often awkward. Now after 3 1/2 yrs of Dr visits, seeing specialist & learning nutrition, I am able to go weeks without any episodes of intestinal illness. I do not eat anything that contains those ingredients or may contain those ingredients. You should also look at your toothpaste, there are only 2 I’ve found that do not use XG. Arm &’Hammer is one Advance white Stain Defense. If you love ice cream you can make my own using pure Coconut milk and organic confectioners sugar with organic pure vanilla extract and add any fruit or natural ingredients that is safe for you to consume. No more eating at buffets (cross contamination) that got me a few times. Just to note: when I was a baby (newborn) I had this problem and I grew out of it, now at 44 it’s back and even more severe. Bottom line is read everything and if you are unsure don’t eat it… You can even call food companies and when at restaurants talk to the manager or the chef, I have many many times.
Kitsy,
Check out what companies sell organic coconut milk overseas and see what ingredients they are using. Europe is very specific on not allowing anything that is potentially harmful to humans. American Food Manufactures produce items stateside and ship across the pond that meet their standards on safety and organics. The sad reality is these same companies sell their death wish foods to Americans; the deadly double standard sellout. .
I am really happy I came across your website! Thank you for explaining what Xanthum Gum is. I have been eating gluten free for awhile now but still had bloating and digestive issues. I am going to eliminate XG fromy diet and see if it helps. Thanks for the hard work you do to educate us on these topics!
it will be nice if you can provide the source of those studies to validate your comment in this article.
xanthan gum is the primary ingredient in nestles resource thicken up a VERY popular liquid thickener used for stroke patients and others having trouble with swallowing. The danger without the xanthan gum thickener is aspiration OR dehydrathin. From your article wouldn’t the use of xanthan gum take needed water from the body and put it in the gut thereby CONTRIBUTING TO dehydration??
this would seem to be a critical and lifethreatening iussue.
If used as a thickening agent in drinks, sauces, and dessings I’m certain it would already be fully saturated and if anything help supply hydration much like tapioca, pectin or gelatin. It might in things like breads when the cooking process removes most of the moisture. Just my opinion, I have not seen any studies on it and I am not a food scientist.
Aside from the fact science changes it’s mind about “facts” every other week, there is no denying, the sharing on this site, whether “scientific” or not, has been invaluable to many. Though I personally do NOT suffer from any of the more serious health issues brought up in this forum, I none-the-less get a picture of what is going on for many and find this informative. It’s sad that Christopher has injected such a negative spirit into these discussions, which I have found to be loving and encouraging, and amiable, all the months I’ve been receiving updated comments. I wish there was a moderator for this site which would take action to block this vitriol. It’s obvious this person is suffering ill health in mind, body and spirit and the tolerance given so far to this bad behavior has gone above and beyond necessary. It would be a shame to allow one person to wreck this helpful forum, but If it doesn’t stop, I, also will be unsubscribing. Enough of this.
SERIOUSLY??? I see a lot of poor anecdotal evidence(?) in the comments about people getting the trots and getting acne or thinking that XG was in Texas Roadhouse’s butter and I just don’t believe them. I think that they are BSing themselves. NOT SCIENCE. And they are just spreading rumours.
The amount to substitute in a gluten free bread loaf is about 1/4 tsp. And when you think about how much that means in a meal it is incredibly small. The studies sited by Kresser used very large amounts (comparatively) and still found few issues and they were minor. I also doubt that Xanthan gum is even used in products found in chain restaurants as it is very expensive! PLUS, if you are eating at these chain restaurants I think you better look to other areas for the problem. There would be plenty of other culprits other than Xanthan gum, that’s for sure!
My two cents.
Christopher, Xanthan gum is in ALL salad dressings, Wendy’s chili & Frosty, Philadelphia Cream Cheese, most cottage cheeses, most canned soups, many ice creams and 99% of packaged, gluten free baked goods & baking mixes. You pontificate much from very little knowledge.
The anecdotal material you speak of is based on these people’s personal suffering. If I eat anything with xanthan gum, my temperature shoots up to 101, my face flushes beet red and I ache from head to toe. My tummy swells and my eyes get extremely puffy. I have learned this through trial and elimination, which is how my doctors instruct me to identify my food triggers besides gluten. This takes extreme diligence & sacrifice on my part & has meant giving up almost any food I didn’t cook personally. I pay a heavy price daily for my improving health, but the price of not doing so is far, far more.
I hope you never have to know how this feels, but being judged and condemned is part of the price we pay to live. I do hope you learn compassion and the importance of doing a little research before instructing others.
I think that the anecdotal evidence here is more in line with a rare, individual, food sensitivity that is the result of already having a leaky gut, NOT EVIDENCE of an innate issue with the item in question. And certainly not science!
Example… people with overall poor diets where the gut has already become compromised may become sensitive to milk proteins and sugars.
The SCIENTIFIC studies that Chris has referred to show that Xanthan Gum is safe overall. It is a polysaccharide, NOT poisonous antinutrient.
It is NOT something that the average person should be up in arms about… no more so than milk!
On top of that, I still say that a LOT of people BS themselves with POOR anecdotal analysis.
Christopher
And btw… if you wish to condemn me, do it with your real name!
I didn’t realize I was posting anonymousl . Christopher, nor do I wish to condemn. I was responding to your condemnation. This conversation is populated by people who have Celiac & other food sensitivities, not the general, healthy population. We LIVE being condemned & misunderstood. These dialogs help us to consider possible triggers. I never even heard of Xanthan gum before reading a comment on a board like this. I was trying to pinpoint my trigger & was still suffering, even incapacitated. I wasn’t faking that 102° fever. I figured out rice flour hurt me, but still needed further help. Once I eliminated all foods containing Xanthan gum I spent fewer days in bed, crying in pain. I don’t LIKE avoiding all packaged gluten free breads & cookies. I miss being able to put cream of mushroom soup in a casserole. I hate not being able to eat Wendy’s chili when my guys go for fast food or eat gluten free pizza. It’s HARD. Sometimes when I don’t feel like cooking I open a can of beans & that’s my dinner. But I LIKE being pain free & actually sleeping instead of constant insomnia night after night.
If my name doesn’t show up, I’m Robyn Bray. Feel free to Google me.
Hi Robyn: I cook for a 15 year that has celiac and is also has EoE – an auto-immune disease that is triggered by a number of foods. Have you ever been diagnosed with EoE. How do you find your sources for ‘clean’ products and good manufacturing processes. I am trying to expand the boy’s pantry of products and am having a lot of problems eliminating cross-contamination the manufacturing process. Any leads you may have are really appreciated.
Patricia, I buy Bob’s Red Mill gluten free oats & oat flour. I also eat their gluten free buckwheat hot cereal. I order from SwansonsVitamins.com.
I make my own cakes, muffins & cookies using oat flour & adding a pack of unflavored gelatin per cup of flour to add moisture & make it hold together. I just follow a normal recipe, adding the gelatin & perhaps an extra egg. These cakes are incredibly moist & stay moist for days!
I don’t know much about EoE or cross reactive. I have identified my own personal triggers.
Do you have a Pinterest account? That was most helpful for me on learning to expand my culinary world while eating gluten free.
You can’t just find ways to substitute for the foods everyone else eats. Most “substitutes are inferior and contain xanthan gum. You have to start from scratch & learn from ABC, like learning a new language or culture.
Friwnd me on FB & Pinterest & I’ll try to help you make helpful connections. My name is Robyn Bray. My FB profile picture is currently a pink rose.
By EoE do you mean eosinophilic enteritis?
I too have a son with EOE and completely understand the challenges with this rare orphan disease.
Thank you. If I eat xanthan gum in any amount I can look forward to a severe migraine headache, vomiting and prayers for death. It took me several thousands of dollars in doctor bills before I figured out the culprit through careful documentation of what I ate. It is in toothpaste.
The stuff is poison to me.
Hello Christopher
In response to your comments, I would just like to say that although there may not be any so called scientific evidence to suggest that Xanthan Gum is poisonous or detrimental to humans. I can only speak from experience. I suffer with leaky gut and also SIBO (Small Intestinal Bacteria Overgrowth) and I reacted really badly to Xanthan Gum when I ate a coconut dessert with it in. An hour after I ate it, I was in a lot of pain, bloated terribly and had awful wind so I will not be having this again.
I am not a person who has an overall poor diet but over my considerable lifetime I have been prescribed antibiotics, HRT and other medications which has caused my gut to become compromised and I am now sensitive to milk proteins and sugars plus many other food substances which I am in continual research to find how best to heal the problem.
I am glad that you appear to be in good health and I hope that you never have to go through the same problems that I and many others have to suffer.
Elizabeth
Good Gawd, people don’t listen!
I am not saying that some individuals don’t have an issue with Xanthan Gum. I AM saying that the vast population does not have a problem with it and so it is NOT something that should be vilified! The same way milk should not be vilified or removed from grocery store shelves simply because SOME people THINK that they have an issue with Xanthan Gum specifically.
Xanthan Gum is one of the safer substitutes for gluten to make a respectable sandwich bread. If YOU have a problem with Xanthan Gum, fine, stay away from it.
But I hear very unscientific things from people people here.
Christopher. do you criticize people who have cancer discussing which foods make them most nauseated during chemo?
We are NOT the general population. Nobody who doesn’t suffer a bad reaction to Xanthan gum will give it up due to our anecdotal sharing. It’s hard to even get really sick people to request testing for Celiac. I know I drug my feet long enough, but I wouldn’t even know about Celiac had it not been for unscientific dialogs like this. Still, I resisted. I was too sick to face the effort required to change. I had to end up practically bedridden to decide to request testing for Celiac.
Your protests make me wonder if you’re in denial, or living with a Celiac who is struggling against your condemnation. I hope not.
Be well.
Robyn
Your cancer comment is ludicrous and insulting and shows you for who you are!
Although some COMMENTERS may have specific allergy and autoimmune issues, this blog is READ by the larger Paleo population and an UNSCIENTIFIC comment like “Xanthan Gum gives me acne” without any breakdown of their diet and any specific reason why they come to that conclusion, is not scientific, not helpful and simply confuses people who come here for the larger picture of ancestral eating and reasonable functional analysis.
Keep your psychological musings to yourself! Your own need to attack someone who is simply trying to stick to science shows your own emotional shortcomings.
Dear Christopher,
I am not happy with the way you talk to people in your posts, you sound very arrogant and angry with anyone who has a different understanding to you. I have decided that I do not want to be part of this group any longer and will unsubscribe. Nothing I or anyone else will be able to change your attitude to those who are suffering with ill health.
I wish you all the best and hope that you will start to be more empathetic with those less fortunate than yourself.
Even if your points make sense, even if you were 100% correct, you are receiving friction. Could it be the way you’re speaking to people or how you make the demand that others don’t share their opinions is not gaining you any favour among anyone here? Great orators and debaters aren’t great solely because of the validity of their arguments, it had more to do with delivery.
If your goal is getting your point across, you would accomplish that better by rethinking your delivery; perhaps you didn’t realize it but you’re coming across as hostile. Perhaps try again and test that suggestion to see if people are more willing to have a dialectic with you; you seem quite intelligent, I’m sure you would succeed with a different approach.
Robyn
I have decided to unsubscribe as I am not happy to read the comments Christopher is making.
I wish you all the best in searching for answers to your ill health
Please reconsider your decision. This forum is made better by mature and polite commenters. There’s no need for you to leave and take personally what someone else has said, who doesn’t know you. you have nothing to be ashamed of, you don’t need to leave. What will become of this forum if all the good contributors leave?
Here’s what I think happened…
I think a lot of people decided to gang up on me when I did not agree with their non-scientific analysis.
I think that people projected their tone of voice on my messages.
I said “BSing themselves”. I don’t see the issue with that when that is what I think that they were doing. They certainly were not being scientific.
The vitriol was not from me. Frustration, yes, and I showed it. Vitriol came from people who made snarky comments like, “Christopher. do you criticize people who have cancer discussing which foods make them most nauseated during chemo?”
THAT was vitriol!
Considering that my brother is actually dying of terminal brain cancer I’d like to have a one-on-one with this Robyn person!
Lisa B. You are the most reasonable person who has responded here. And, yes, I do understand delivery. I can actually be a very good orator. But actually, I simply did not have patience for people who are not being scientific and if they wish to leave in a huff, I’m quite happy with that. The internet absolutely needs less off the cuff demonization of… whatever the case may be… and more thoughtful, unbiased, scientific thought and commentary.
That is all I ask.
Christopher
I understand why you are leaving but hate to see you go.
Chris Kessler specifically asked for our experiences with Xanthan gum. I’m sure overwhelming anecdotal accounts prompt further research on such issues.
The only way we can prompt such research is to take the heat & speak up. Still, we do have to set boundaries after we do our bit, don’t we? Otherwise we burn out!
Wow. I’m new here, but everything I’ve read from Christopher so far (and this discussion caught my attention!) seems perfectly reasonable until he got annoyed by so many people jumping on him. It seems reasonably clear that at this moment in science xanthan gum is safe for most people. We all understand that some of us have sensitivities and allergies that range from mild to extremely severe to just about anything and everything – including xanthan gum. A cucumber might be fine for most people and cause a dire reaction in another. Can we all be ok with that?
I wonder if maybe you should do an elimination diet to see if maybe another ingredient is giving you issues as well/ or on top of. Since most of the food you listed is dairy, I would start there. Also you might be interested in the youtube video https://www.youtube.com/watch?v=TJvrlwnEqbs
Thanks Amanda
I have been doing this and making progress, it is a long haul!
Thanks for the link, I will look at it later
Elizabeth
I’m celiac and react to traces of xanthan gum as if it was gluten. The only cottage cheese that doesn’t have xanthan gum is “Daisy” brand and the only safe ice cream is “Hagen Daz”. Rudy’s and Udi’s gluten free bakery products are all contaminated with the damn gums as are all salad dressings.
My fridge is packed full of olive oil, wine vinegars, Daisy brand cottage cheese, and the gluten free/gum free varieties of Hagen Daz. 😉
There is a salad dressing that is made by Bragg Live Food Products, Santa Barbara CA 93102 The name:
Organic Braggberry Fat Free Dressing & Marinade.
Ingredients: Blueberry, Raspberry, Acai, Goji, Grape And Organic Apple Cider Vinegar.
One can know which allergies you are dealing with if they check the Inmunoglobulin E and Inmunoglobulin G in your blood. The test most of the time is ordered by an allergist.
Amen (and I’m not religious)! After a year with on and off doubling over pain, doctors not able to identify the cause, etc., people via websites like this have helped me tremendously. People who don’t understand haven’t the slightest clue of: 1) what others go through when they can’t eat/loose significant weight, 2) emotional fear – wondering if you’re dying, 3) the amount of out of pocket money we spend BEFORE high deductibles after doctors have given up on us and the amount of m oney we spend with acupuncturists, naturalpaths, holistic healers, Entero Labs, etc., who have actually helped me to identify the problem. I’m hungry, cranky, want to get my life back, my weight back and feel healthy again. However, I become more cranky at others who haven’t the slightest idea that sites like this help individuals more than hinder. Walk in our shoes and let’s see just how you’ll reach for the slightest anything to help get back on track.
Gives me the trots
Great article – thanks for your contribution
Xanthan gum gives me severe acne.
Hey guys, there is a substitute for XANTHAN gum. It is guar gum, it is not the same. Unlike xanthan gum, it is derived from the guar bean. It is also noticeably cheaper. So I hope I helped. (Ü) <= smiley face.
Thanks for all the posts…Through process of elimination I would have to say that xanthum gum causes a Consistent stubborn flare up of rosacea on my cheeks excessive gas and these nasty little red pimples.. I’ve been able to track this as I’ve recently swapped to a gluten free diet and checking the labels on all my packages and my protein shake it is present… I have no science knowledge but I have a lot of heartache from having to live with these symptoms. So im changing my diet again through the posts that I have read about this nasty additive and I will re-post in a couple of weeks with outcome.
I found cutting out xanthan gum helped with the persistant gas situation but the angry red pimples I was getting was from the whey protein isolate/yoghurt as were my only intake of dairy. I have now abolished all dairy and added 4 tablespoons of coconut oil to my daily regime now, and im left with a functioning digestive system again and no red pimples and. I’ve changed to a pea and brown rice protein isolate and am awaiting to see the out come
Thanks for the information you’ve posted Chris. I found this very interesting to read and it’s great to see you’ve cited a number of studies. I’ve been Gluten free for over a year now and haven’t actually used xanthan gum in my cooking before but have seen it included in many recipes (particularly bread). Anything I find difficult to pronounce or sounds like a chemical I try to avoid – and this included this gum. I had previously researched natural substitutes for xanthan gum and like some other readers have posted, have used flaxseeds quite successfully. I soak them I’m water over night and they form a thick gel which I’ve used when making bread and it’s turned out quite well. I did however buy some xanthan gum today as I’m keen to test it out and see how my pizza’s bases that I’m making tomorrow night turn out.
After reading about the different gums and how they can affect some people I came to the conclusion that I too might have issues digesting these items. I have been off any products with gum in the ingredients and I am starting to feel better. Does anyone know how long it takes for the gum items to get out of your system? I think I might have digestive damage due to the long use of the items and want to estimate how long it might be before my body gets back to normal.
Hi Becca, Everyone is different, so estimating recovery is impossible. Depends also, on your commitment to an adjusted diet that eliminates all possible irritants, or triggers to your GI tract. SCD and paleo diet have helped me recover. Adding, L-Glutamine (derived from beets) to assist in healing ,has been a substantial milestone in my recovery. Getting All processed food out of the diet was also important as ingredients below a certain percentage don’t show up on the bag, or box. And if the problem persists, consider a possible, bacterial, parasitic, or viral cause. Good luck on your healing journey.
I have IBS and am trying to add more foods into my diet and been advised use FODMAP foods and am not sure if xanthin gum would cause me a problem being a polysaccharide as my bowel seems to take on a lot of fluid especially in the evenings as I bloat a lot.
I decided to try a new product called Coyo yoghurt which contains xanthin gum and I have felt really lousy today and stomach unsettled so I am not sure if I want to try the other pot so I will have to leave it for a week and get my bowel back to normal before trying it again.
I would appreciate any feedback
Hi Elizabeth, I had problems with CoYo because it’s fermented and contains histamine, so it upset my stomach. If you have histamine issues this may be a problem.
Thanks for the information, I am not sure if I have histamine issues but I know I have problems with fermented vegetables!
Elizaberth
I have IBS –I stay away from all additives–carrageen, xanthum gum, MSG, etc., also all gluten grains. I had to eliminate all dairy for awhile but now can tolerate some fermented dairy such as plain yogurt, kefir and sour cream–plain with no additives or sugar is best. There are a few brands without additives or you can make your own for the best! Also mucaliginic herbs such as plantain and marshmallow, an help to heal your gut.
Thank you Frances for your post of Nov 2013. I too am a canary. I can not tolerate most food additives at all. Gums like Xanthan are just laxatives as far as I’m concerned. And I don’t need laxatives. So are any of the alcohol sugars like sorbitol, mannitol, erythritol, xylitol and the like. These things are not necessary for good food. Flax seed is a good honest thickener so it Chia Seed. Did you see the article in the New York Times about the thickener SimplyThick? Xanthan gum in disguise. It was printed Feb 4, 2013. Warning Too Late for Some Babies. I don’t know if I can copy an excerpt from that article and post it here or not. Here goes:
Six weeks after Jack Mahoney was born prematurely on Feb. 3, 2011, the neonatal staff at WakeMed Hospital in Raleigh, N.C., noticed that his heart rate slowed slightly when he ate. They figured he was having difficulty feeding, and they added a thickener to help.
When Jack was discharged, his parents were given the thickener, SimplyThick, to mix into his formula. Two weeks later, Jack was back in the hospital, with a swollen belly and in inconsolable pain. By then, most of his small intestine had stopped working. He died soon after, at 66 days old.
A month later, the Food and Drug Administration issued a caution that SimplyThick should not be fed to premature infants because it may cause necrotizing enterocolitis, or NEC, a life-threatening condition that damages intestinal tissue.
Catherine Saint Louis speaks about using SimplyThick in premature infants.
Experts do not know how the product may be linked to the condition, but Jack is not the only child to die after receiving SimplyThick. An F.D.A. investigation of 84 cases, published in The Journal of Pediatrics in 2012, found a “distinct illness pattern” in 22 instances that suggested a possible link between SimplyThick and NEC. Seven deaths were cited; 14 infants required surgery.”
Innocent food additives? Think again.
Ah thanks for this! I am doing an elimination diet and decided to make my own gluten free bread using Xanthan Gum, because I am eating quit strictly I couldn’t understand why I felt so ill last night and today, especially when I ate the bread. I wondered if it could of been the gum, so I googled it and came to this article.
Agggh every time I think I am taking one step forward I seem to take one step back.
If used as a thickening agent in drinks, sauces, and dessings I’m certain it would already be fully saturated and if anything help supply hydration much like tapioca, pectin or gelatin. It might in things like breads when the cooking process removes most of the moisture. Just my opinion, I have not seen any studies on it and I am not a food scientist.
Holy GAWD – I have severe food allergies and after a bad Celiac response to a new gluten-free pizza dough I tried I had an insanely bad reaction. I checked out the label and Xantham Gum was the only ingredient on the list that I did not recognize. So I Googled it up and there this article was. This is SUCH SUCH a huge help to me and my health. Thank you!!!
Robyn Bray. If you want to try what was probably the original gourmet cheese from which cream cheese evolved as the processed version, you can try St. Andre or Explorateur. Of course, they are 2-4 times the price but if you can afford it, they are the Mercedes of cream cheese. (I don’t personally have a problem with xanthan gum and find it useful but I am sure there would be another French revolution if somebody tried to put xanthan gum in those).