Like pectin, cellulose is a form of fiber that can be found in many plant foods, including wheat. You may see cellulose listed on food labels as an additive to help thicken or emulsify various food products. For those following a gluten-free diet, is cellulose safe?
Cellulose is considered gluten-free, despite it being found in wheat. Cellulose is the fiber from plant foods and once extracted, it contains no gluten on its own. Suitable gluten-free alternatives to cellulose include Better Body Foods Organic Chia Seeds, Badia Organic Ground Flax Seed, Simply Organic Ground Mustard Seed, and Great American Spice Company Ground Rice Hulls.
Now that we know cellulose is a safe food additive for those who are gluten-free, let’s take a deeper look into cellulose, its health benefits and drawbacks, as well as some gluten-free alternatives.
Contents
- Nutrition Facts for Cellulose
- Health Benefits of Cellulose
- Health Drawbacks of Cellulose
- Other Names for Cellulose
- Gluten-Free Alternatives to Cellulose
- Better Body Foods Organic Chia Seeds (Thickening Agent)
- Badia Organic Ground Flax Seed (Thickening Agent)
- Simply Organic Ground Mustard Seed (Natural Emulsifier)
- Great American Spice Company Ground Rice Hulls (Anti-Caking)
- Woodstock Organic Frozen Cauliflower Florets (Low-Calorie Insoluble Fiber Source)
- Related Questions
Nutrition Facts for Cellulose
Because cellulose is an insoluble fiber, it does not provide any significant nutrients. When this fiber is consumed, it helps to increase transit time in our digestive tract to help support bowel regularity and prevent constipation. Insoluble fiber is not digested but instead, removed from our body via our waste.
Nutrition Facts (Per 1-teaspoon):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Health Benefits of Cellulose
Cellulose is a form of insoluble fiber that lacks vitamins, minerals, and other nutrients, along with calories. However, it is an essential, health-promoting dietary source. Insoluble fibers are the gold-star standard for improving bowel regularity by increasing transit time in our gut. This is especially helpful in those who frequently struggle with constipation. Insoluble fiber helps to pull water into your stool making it softer and easier to pass.
The United States Department of Agriculture (USDA) recommends at least 25 grams of fiber per day for women and 38 grams for men or 14 grams per every 1000 calories consumed. Many Americans don’t meet this recommendation. The benefits of insoluble fiber far surpass gut regularity. A diet high in insoluble fiber has also been shown to help manage blood sugar in those with diabetes.
Health Drawbacks of Cellulose
Side effects of cellulose are limited and mild, especially if you are consuming cellulose from a plant source which includes fruits, vegetables, grains, and beans. If overconsumed, some might experience digestive discomfort such as constipation, diarrhea, bloating, or gas. These side effects are true of any form of fiber that may be consumed in excess, especially if it has been recently increased in the diet.
You can avoid many of these side effects by slowly incorporating more fiber into your diet and staying well hydrated. Those who consume excessive amounts of fiber without increasing their fluid intake may experience constipation and abdominal pain.
Other Names for Cellulose
Like sugar, cellulose can be labeled on ingredients lists under a variety of different aliases. Below are some of the names you may find that all mean the same thing but in slightly different forms depending on the product. Despite their different forms, all forms of cellulose have the same structure and act the same in the body.
- Cellulose gum
- Microcrystalline cellulose (MCC)
- Sodium carboxymethyl cellulose
- Microcrystalline cellulose
Gluten-Free Alternatives to Cellulose
Cellulose is often added to foods to add fiber, reduce calorie content, as a thickening or emulsifying agent, or prevent caking/clumping. Below are some gluten-free alternatives that can provide similar properties to foods in a less processed form. Because cellulose can be used for a variety of different purposes in food products, the following alternatives include specific uses that are suitable replacements for cellulose.
Better Body Foods Organic Chia Seeds (Thickening Agent)
A good source of soluble fibers, chia seeds, such as Better Body Foods Organic Chia Seeds, can help thicken foods products like cellulose. Their soluble fibers absorb water to create a gel that can be used in jams, jellies, and other food products to create a thicker consistency.
Aside from their thickening abilities, chia seeds are incredibly nutrient-dense, containing a high number of vitamins and minerals per serving. Something that cellulose does not. Chia seeds are also a source of valuable omega 3 fatty acids, which can help to promote heart health. These little seeds are incredibly filling, creating a gel in our digestive tract like that in foods, helping to keep us full and satisfied during our meals, which can help to promote a healthy weight as well [1].
You can find this product in-store or online at various retailers, including Walmart or Target, priced at $8.99 for a 2-pound container.
Nutrition Facts (Per 2.5-tablespoons):
- Calories 150
- Fat 9g
- Saturated fat 1g
- Sodium 0mg
- Carbohydrates 13g
- Sugar 0g
- Added sugar 0g
- Fiber 10g
- Protein 5g
Badia Organic Ground Flax Seed (Thickening Agent)
Another alternative thickening agent to cellulose in food products is flaxseeds. Like chia seeds, flaxseeds can be useful in thickening products when mixed with liquids. However, flaxseeds work best as a thickener when they are ground into flour or a meal, such as Badia Organic Ground Flax Seed, as the outer shell of the seed is challenging for a liquid to penetrate for gelling to occur.
Flax seeds are rich in omega 3s, soluble fiber, and plant-based protein. They are versatile, like chia seeds, and incredibly nutrient-dense when compared to cellulose. You can purchase flaxseeds whole, ground, or in a meal to make it easier to add to recipes at home. You can find this product in-store or online at various retailers, including Walmart and Target, priced at $3.48 for a 16-ounce container.
Nutrition Facts (Per 2-tablespoons):
- Calories 70
- Fat 4g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 4g
- Sugar 0g
- Added sugar 0g
- Fiber 4g
- Protein 3g
Simply Organic Ground Mustard Seed (Natural Emulsifier)
Mustard works as an all-natural emulsifying agent and can be a suitable alternative to cellulose in some food products for this purpose. This may be surprising to some, but the secret is in the mucilage. This compound is a polysaccharide fiber substance found in the hull of the yellow mustard seed, sometimes referred to as mustard bran [2].
Mucilage has properties like xanthan gum and is often used as an emulsifier or thickening agent in food and non-food items. For this reason, mustard varieties, such as Dijon, are often added to oil-based salad dressings and marinades. You can Mustard contains antioxidants and other essential nutrients, giving it a leg up from cellulose.
You can purchase mustard as a sauce, seeds, or ground into a powder, such as Simply Organic Ground Mustard Seed. You can find this product in-store or online at various retailers, including Amazon.com, priced at $5.98 for a 3.7-ounce jar.
Nutrition Facts (Per 1-teaspoon):
- Calories 3
- Fat 0g
- Saturated fat 0g
- Sodium 57mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Great American Spice Company Ground Rice Hulls (Anti-Caking)
Ground rice hulls are the outer covering of the rice grain ground into a fine powder to be added to various food products. Rice hulls, such as Great American Spice Company Ground Rice Hulls, are an effective all-natural anti-caking agent to replace other ingredients, such as silicon dioxide, specifically in organic foods.
Ground rice hulls are also an effective replacement for cellulose in foods such as seasonings and spice blends. Ground rice hulls are mainly made of insoluble fiber, like cellulose, and provide no significant nutrients. You can find this product online at americanspice.com priced at $7.89 for a 3-ounce container.
Nutrition Facts (Per 1-teaspoon):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Woodstock Organic Frozen Cauliflower Florets (Low-Calorie Insoluble Fiber Source)
At only 25 calories per 1-cup serving and a good source of insoluble fiber, cauliflower works great as a low-calorie, fiber-packed addition to a variety of foods and can easily be used as an alternative to cellulose. Cauliflower, such as Woodstock Organic Frozen Cauliflower Florets, is already being used as a low-calorie, low-carb, high-fiber additive in many popular foods, such as pizza crusts, pasta, and rice products.
Despite being low in calories, cauliflower is high in antioxidants and many essential nutrients, including vitamin C, Vitamin K, Folate, Potassium, Magnesium, and many more. Because of its low numbers of calories and high fiber content, cauliflower works as an additive for those looking to lose weight. You can find this product in-store or online at various retailers, including Woodstock-foods.com, priced at $4.09 for a 16-ounce bag [3].
Nutrition Facts (Per 1-cup, chopped and raw):
- Calories 27
- Fat 0g
- Saturated fat 0g
- Sodium 32mg
- Carbohydrates 5g
- Sugar 2g
- Added sugar 0g
- Fiber 2g
- Protein 2g
Related Questions
Is Cellulose Gum Vegan?
Yes, cellulose gum is considered vegan-friendly because it is derived from cellulose, a fiber that comes from plant foods. Cellulose gum is a common food additive and may be found in foods that are not appropriate for those on a vegan diet. Always read the ingredients list and allergy information for animal products before purchasing.
Does Cellulose have Calories?
Cellulose on its own does not contain any calories. This is because it is an insoluble fiber which means it goes through our digestive system completely unabsorbed. Unlike other nutrients that provide our body with energy in the form of calories, soluble fiber helps to keep our digestive tract running smoothly and is then excreted almost completely unchanged from when consumed.
Does Cellulose Cause Bloating?
Cellulose in high amounts, or when combined with other forms of fiber, can cause bloating in some. Because cellulose is an indigestible fiber, it moves through our digestive tract quickly. This can cause discomfort in those who are not used to it or who have recently increased their fiber intake. Always increase fiber in your diet slowly to avoid uncomfortable side effects and be sure to drink water throughout the day as fiber pulls water from our digestive tract during digestion.