Xanthan gum is a food additive that is rich in soluble fiber. This type of fiber forms into a gel in the stomach that takes longer to digest and can keep you fuller for longer. For this reason, xanthan gum can often be beneficial for those looking to lose weight.
Xanthan gum can also help to combat constipation, as it draws water to the intestines and softens the stool. This can make it easier to have bowel movements and make bowel movements more regular.
It is obtained from the fermentation of other foods, and is widely use in food, cosmetic and pharmaceutical industries. It can be purchased in natural health stores and pharmacies, and used to thicken sauces, juices and desserts, or make breads or cakes more fluffy.
Is xanthan gum bad for you?
Because it is high in fiber, consuming too much xanthan gum can increasing gas production in the intestines and lead to bloating.
What it's used for
Xanthan gum can be used to achieve health benefits such as:
1. Fighting constipation
Xanthan gum can treat constipation as it is rich in soluble fiber. This is a type of fiber that moistens the stools and makes them softer to make bowel movements easier.
However, it is important to remember that when taking xanthan gum combat constipation, you should also drink plenty of water, as too much fiber can lead to intestinal discomfort.
2. Promoting weight loss
Because it is high in fiber, xanthan gum can draw water absorption to the digestive tract. It forms into a gel in the stomach. This can prolong the digestion of food and keep you fuller for longer, which is beneficial for weight loss.
3. Lowering cholesterol levels
Xanthan gum is high in fibers that reduce fat absorption in the gut. This helps to reduce cholesterol levels and can play a role in reducing the risk for diseases like atherosclerosis, heart attack and stroke.
4. Preventing diabetes
Xanthan gum slows down the absorption of sugar that is ingest from food, which can help to control glucose levels and prevent insulin resistance and diabetes.
Xanthan gum also helps to control sugar levels in people who already have diabetes. This can prevent the risk for complications related to diabetes, like kidney damage, cataracts and stroke.
5. Thickening foods
Xanthan gum can be used to increase the thickness of liquids like soups, sauces and juices, which may be necessary so patients who have difficulty swallowing due to conditions like Parkinson's disease, stroke and multiple sclerosis.
How to use
Xanthan gum is widely used in cosmetics, medications and foods, such as cookies, ice cream, cakes, sauces, gluten-free foods and fruit juices.
It can be used to thicken juices and sauces, and make breads and cakes more fluffy.
The generally recommended amount of xanthan gum to consume per day is up to 15g (1 and 1/2 tablespoons) for adults.
Possible side effects
Xanthan gum can cause side effects such as more bowel movements, diarrhea and stomach pain in some people.
Contraindications for use
People who take diabetes medication should talk to their doctor before using xanthan gum for medicinal purpose, as it can interfere with the effect of medication.
Furthermore, xanthan gum should not be used by people who are allergic to this food additive.
Xanthan gum is not recommended for babies, nor is it recommended for people with diarrhea, fecal incontinence and people with severe food allergies, as xanthan gum is produced from foods of plant origin, like soy, wheat, corn and dairy products.