Are Gums, Thickeners and Emulsifiers Safe to Eat?

Browse through ingredient lists in your kitchen pantry and you’re likely to stumble upon one rather mysterious ingredient: gums. Gums are a food additive which act as a thickening agent in many foods such as salad dressings, soups, and ice cream. Gums are heavily processed and assume very complex and often intimidating names which may concern some people; however, these additives are widely regulated and are deemed safe by the Food and Drug Administration (CFSAN 2019; CFSAN 2018). 

The most common thickeners are polysaccharides which are long-chains of saccharides or sugars (Zelman 2017). Given the body’s difficulty to digest these carbs, these additives make you feel fuller without providing calories, much like fiber (Miranda et al. 2019). Thickeners have also been valuable towards the treatment of dysphagia or difficulty swallowing as they slow the flow of liquids and lower the risk of liquid entering the wrong pipe, a problem which occurs more with age (Zuckerman 2017). Of the many thickeners, the two main ones are starch-based thickeners and gum-based thickeners. The latter has grown increasingly prevalent, especially amongst healthcare professionals, for their stability, clarity, and resistance to amylase (Zelman 2017; Ortega et al. 2020).

There is a whole host of gums, but there are some which are more common than others. It is important to be well-informed about each of these unique gums to make healthier and more appropriate dietary choices based on your needs and wants. 

Xanthan Gum

Xanthan gum is formed by the fermentation of sugar by the bacteria Xanthomonas campestris. It is commonly used in gluten-free baked goods. Due to its fiber-like properties, xanthan gum has been linked with stabilized blood sugar and cholesterol and, in some cases, has been seen to act as a prebiotic (Fabek et al. 2014; Schnizlein et al. 2020). When consumed in high quantities, however, xanthan gum can induce laxative effects like gas, diarrhea, and bloating (Daly et al. 1993). In 2011, this gum was also associated with an elevated risk of Necrotizing Enterocolitis, a condition where intestinal tissue becomes infected and flamed, in a baby formula called SimplyThick (Beal et al. 2012). That being said, this was a unique case specific to infants and no animal or human studies have since identified a connection between xanthan gum consumption and intestinal damage. 

Carrageenan 

Carrageenan is made from red seaweed or Irish moss. This gum is usually present in variations of milk such as chocolate, almond, coconut, and soy as well as yogurt and cream cheese. Of all the gums, carrageenan has sparked the most controversy for its connections with a range of severe health consequences. Numerous animal studies have illustrated that carrageenan can trigger intestinal inflammation, ulcerative colitis-like symptoms, or neoplasm in the gut epithelia which are common features of inflammatory bowel disease (Choi et al. 2012; Martino et al. 2017). Contrary to other thickeners, carrageenan can actually destabilize blood sugar and possibly lead to diabetes (Bhattacharyya et al. 2011). More human studies need to be conducted to determine a link between carrageenan consumption and health problems; however, this gum is currently approved by the FDA.

Guar Gum

Guar gum is made from a legume called guar beans or Indian cluster beans. They’re often used as a thickener in yogurts and almond milk. Because it comes from beans, guar gum is high in fiber and can thus stabilize blood sugar and cholesterol and can act as a prebiotic, much like xanthan gum (Aller et al. 2004; Todd et al. 1990; Mudgil et al. 2018). Despite these benefits, guar gum has also been associated with gastrointestinal side effects such as increased intestinal permeability and pathogenic bacteria (Shiau & Chang 1986; Piyasena & McKellar 1999). 

Acacia Gum (Gum Arabic) 

Acacia Gum or Gum Arabic comes from the sap of the acacia tree which is native to Africa and West Asia. It often appears in dairy and soybean products, soft drinks, and canned foods. Acacia gum has been found to establish prebiotic efficacy, promoting the production of beneficial bifidobacteria and lactobacilli (Slavin 2013). It has also been seen to facilitate weight loss, reducing BMI and fat percentage (Babiker et al. 2012). Unfortunately, acacia gum has also shown cases of gastrointestinal symptoms like gas and bloating, much like other gums; however, this only tends to occur in high doses (30 grams/day) and can be avoided by consuming no more than 25 grams per day (Babiker et al. 2012; Ross et al. 1983). 

At the end of the day, you shouldn’t stress too much over gums. While they have been linked with various health issues, these problems tend to appear only in cases of excessive consumption or overly sensitive individuals. By practicing moderation and monitoring any side effects you may develop, you can still enjoy that satisfyingly thick and consistent texture in your foods while also reaping numerous benefits.