Ever checked the ingredient list of your favorite almond milk or gluten-free bread and spotted something called “gum”? Food gums are common additives in today’s processed foods, but what exactly are they, and are they safe to eat?
These versatile ingredients act as thickeners, stabilizers, and emulsifiers, enhancing the texture and shelf life of a wide range of products. Some are derived from natural sources like beans and trees, while others are created through bacterial fermentation. However, concerns have been raised about their potential side effects and overall impact on health.
This article will delve into the world of food gums, exploring different types, their uses in food, and any health considerations you should be aware of, empowering you to make informed choices about your diet.
Exploring Common Food Gums
Let’s take a closer look at some of the most prevalent food gums you might find in your pantry:
Guar Gum
Derived from the guar bean, or Indian cluster bean, guar gum is a powerhouse ingredient known for its stabilizing, emulsifying, and thickening capabilities. You’ll often find it in products like almond milk, yogurt, soups, and even fiber supplements. Its thickening strength is remarkable – about eight times that of cornstarch – and it stands up well to freezing, thawing, and heat, making it a valuable asset in various food applications. Guar gum also plays a crucial role in gluten-free baking, acting as a binding agent to mimic the texture of gluten.
Beyond its functional properties, guar gum is low in calories and a good source of fiber. This fiber content can contribute to feelings of fullness, potentially aiding in weight management. Furthermore, it may help regulate blood sugar and cholesterol levels, which are important factors in reducing the risk of diabetes and heart disease.
However, guar gum isn’t without its drawbacks. It can cause gastrointestinal discomfort, such as gas, in some individuals. It’s also worth noting that consuming excessive amounts of guar gum, particularly from diet pills, can lead to serious issues like esophageal and intestinal obstruction due to its gelling properties in the digestive tract. Currently, there’s no evidence to suggest that guar gum is carcinogenic.
Xanthan Gum
Xanthan gum is another common thickening and stabilizing agent, especially prevalent in gluten-free baked goods. It’s produced through bacterial fermentation, often from sources like GMO corn, GMO soy, wheat, or dairy – ingredients that are also common allergens. Beyond baked goods, xanthan gum can be found in a wide variety of foods, including jams, sauces, puddings, pastry fillings, ice cream, and sherbet. Its applications extend beyond food into non-food items like lotions, medicines, toothpaste, paint, tile grout, and herbicides.
Safety concerns surrounding xanthan gum primarily stem from its potential gastrointestinal side effects at high doses, such as gas, loose stools, and increased stool frequency. In 2011, the FDA issued a warning against using Simply Thick, a xanthan gum-based product added to infant formula for swallowing difficulties, as it was linked to necrotizing enterocolitis (NEC) in infants. However, studies in adults and animals haven’t shown damage to the intestinal lining from xanthan gum consumption, even at high doses, suggesting this risk is specific to infants. Interestingly, a 2009 study indicated a potential benefit of xanthan gum in cancer treatment, showing it significantly slowed tumor growth and extended survival in mice with melanoma.
Acacia Gum (Gum Arabic)
Acacia gum, also known as gum arabic, is derived from the sap of the acacia tree. It’s a versatile ingredient found in a diverse range of products, including dairy and soy items, canned foods, essential oils, soft drinks, gummy candies, marshmallows, and cough syrups. Its primary function is to bind together ingredients that would typically separate. Acacia gum is also classified as a prebiotic, meaning it promotes the growth of beneficial bacteria in the gut. Studies have shown it can increase bifidobacterium and lactobacilli populations in the colon.
A 2012 study suggested potential benefits of acacia gum for weight management, finding that participants who consumed 30 grams daily for six weeks experienced a lower body mass index. However, like other gums, acacia gum can cause side effects such as bloating, gas, and loose stools. It’s also not recommended for pregnant or breastfeeding women due to potential interactions with iron supplements and the risk of allergic reactions, which can manifest as skin lesions and respiratory issues.
Tara Gum
Tara gum is a relatively newer food additive, and research on its long-term safety and efficacy is still limited. It’s extracted from the seeds of a Peruvian ornamental shrub. Odorless and tasteless, tara gum is often used in combination with xanthan gum or carrageenan to enhance thickening and stabilization in dairy products, tortillas, canned vegetables, and canned legumes. Similar to other gums, the most commonly reported side effects are abdominal bloating and gas. To date, no toxic side effects have been documented.
Gellan Gum
Gellan gum shares similarities with xanthan gum in that it’s an exopolysaccharide produced through bacterial fermentation. It serves as a bulking agent, emulsifier, stabilizer, and thickener in various foods, including baked goods, jams, sauces, ice cream, and confectionery. It’s a popular choice in vegan foods and personal care products.
Some studies suggest that gellan gum may have cholesterol-lowering properties, with one study showing an approximate 10% reduction in total cholesterol levels in participants who consumed it. Currently, no toxic effects have been identified. However, the limited research available underscores the need for more comprehensive studies to fully assess its safety and efficacy.
Locust Bean Gum (Carob Bean Gum)
Locust bean gum, also known as carob bean gum, is extracted from the seeds of the carob tree. It has a naturally sweet flavor and is often used to sweeten foods and as a chocolate substitute. Its durability and solubility in hot water make it suitable for powdered hot chocolate mixes. Locust bean gum is a good source of fiber and has been linked to potential health benefits, including improved blood sugar levels, lower total cholesterol, and a better HDL-to-LDL cholesterol ratio.
Increased abdominal gas is a reported side effect. A two-year animal study found no evidence of carcinogenic effects. However, the high fiber content of locust bean gum may interfere with the absorption of essential minerals like zinc, iron, and calcium if consumed daily, potentially leading to health issues over time. Currently, there’s insufficient data to determine its safety for pregnant or breastfeeding women.
Carrageenan
Carrageenan is perhaps the most debated food gum. It’s an indigestible polysaccharide derived from red algae and used as a thickener and emulsifier to improve the texture of foods like ice cream, yogurt, cottage cheese, soy milk, and other processed products. There are two forms of carrageenan: undegraded (food-grade) and degraded (not approved for food use).
Numerous studies have raised concerns about carrageenan, linking its consumption to increased gut inflammation, glucose intolerance, impaired insulin action, and systemic inflammation. Despite these studies, the FDA still approves carrageenan as a food additive. In 2015, the Joint Expert Committee of the Food and Agriculture Organization of the United Nations and World Health Organization on Food Additives stated that carrageenan is “not of concern” when used in infant formula at concentrations up to 1,000 mg per liter. It’s important to note that the European Union has banned carrageenan for use in infant formula, unlike the United States.
The Bottom Line on Food Gums
Food gums are increasingly prevalent ingredients in processed foods, serving as thickeners, emulsifiers, and stabilizers. While they offer functional benefits in food production, research, primarily in animal studies, suggests that regular consumption of these gums can lead to gastrointestinal side effects like abdominal gas, bloating, and loose stools.
For individuals with digestive issues or sensitivities, food gums can be problematic and may warrant limiting or avoiding them. Pregnant and breastfeeding women should also exercise caution regarding the safety of food gums due to limited research in these populations.
Ultimately, being informed about the ingredients in your food is key. Reducing your intake of processed foods, which are often laden with food gums, is a significant step towards improving overall health and well-being. Always read ingredient lists and consider choosing whole, unprocessed foods whenever possible.
References
Anderson, D.M. et al. (1988). The dietary effects of gellan gum in humans. Food Addit Contam, 5, 3.
Borzelleca, J. et al. (1993). Evaluation of the Safety of Tara Gum as a Food Ingredient: A Review of the Literature. International Journal of Toxicology, 12, 1.
Choi, H. et al. (2012). Pro-inflammatory NF-kB and early growth response gene 1 regulate epithelial barrier disruption by food additive carrageenan in human intestinal epithelial cells. Toxicology Letters, 211, 3.
Foodchem (2014). Locust Bean Gum Side Effects. Foodchem.
