What Are Food Gums?
When you hear the word "gum," you might think of chewing gum, but food gums are a common ingredient found in many processed foods. These additives are primarily used as thickening agents, stabilizers, and emulsifiers to improve texture and shelf life.
While generally recognized as safe by the FDA, some food gums can negatively impact digestion, nutrient absorption, and even respiratory health. In this article, we explore the different types of food gums and their potential effects on your body.
Looking for some non-dairy milk options? Check out this week's shopping list!
Premium List
Non-Dairy Milk
Trash Panda Approved Milk Alternatives
View List (33)
The Purpose of Gums in Food
Food manufacturers add gums to products for several reasons, including:
Thickening & Stabilizing – Gums help maintain the structure and texture of food, especially in gluten-free products.
Preservation – They extend shelf life by preventing ingredients from separating.
Improved Mouthfeel – Many gums give food a smooth, creamy consistency.
Despite their functional benefits, food gums may have unintended health consequences, particularly when consumed in large amounts.
Common Food Gums & Their Health Risks
Three of the most common food gums used as additives in packaged food are:
Xanthan Gum
Guar Gum
Cellulose Gum
Xanthan Gum: Digestive Disruptor
Xanthan gum is widely used in gluten-free products, sauces, and dressings to improve texture. However, it may cause:
Digestive issues – Xanthan gum can act as a powerful laxative, causing bloating and gas.
Nutrient absorption issues – May interfere with the absorption of fat-soluble vitamins.
Blood sugar concerns – Can lower blood sugar levels, which may be dangerous for diabetics on medication.
Allergic reactions – Since it’s derived from corn, wheat, soy, or dairy, individuals with allergies to these ingredients should avoid it.
The good news is that there are plenty of gluten free options that don't include Xanthan gum. These Bread Srsly sandwich rolls are a good option:
Guar Gum: Health Benefits & Hazards
Guar gum, found in ice cream and baked goods, has been linked to both positive and negative health effects:
Possible benefits – May help with digestion, blood sugar control, and cholesterol levels.
Health risks – Large amounts have been linked to intestinal blockages, esophageal obstruction, and even death in weight-loss supplements (now banned for this use).
Side effects – Can cause bloating, gas, and indigestion, with some individuals experiencing allergic reactions.
Cellulose Gum: A Processed Fiber With Side Effects
Cellulose gum, made from wood pulp, is often used as a thickener and fiber supplement. Possible concerns with consuming cellulose gum include:
Weight gain & inflammation – Some studies suggest it may contribute to metabolic issues.
Digestive problems – May cause bloating and discomfort.
Rare allergic reactions – Sensitivities to cellulose gum are uncommon but possible.
Consuming this in your coffee creamer every day likely isn't a good idea. Check out this swap for a better option:
Tips for Avoiding Food Gums in Your Diet
Read ingredient labels – Look for gums in processed foods like dairy products, gluten-free baked goods, and sauces.
Opt for whole foods – Minimizing ultra-processed foods naturally reduces gum intake.
Monitor symptoms – If you experience bloating, gas, or digestive discomfort, consider eliminating gums from your diet to see if symptoms improve.
If you're unsure if a food contains food gums, scan it with the Trash Panda App! If a food you scan contains gums, simply tap "other choices" to find cleaner options with no potentially harmful ingredients.
Reading ingredients made easy. For quicker, healthier decisions.
Start Scanning (it's free)
