What’s xanthan gum? It’s one of those ingredients I’ve seen on food labels for years, like maltodextrin or cream of tartar, which I’ve wondered about, but up until recently, have not given it a second thought. I found out that it’s used in not only foods like salad dressing, but also as a glue for hanging wallpaper. Knowing this, I’m not so sure it’s an ingredient I want to continue to consume. In this article, I’ll answer a lot of questions about xanthan gum, but let’s answer first whether or not it is vegan.
Xanthan Gum is assumed to be vegan. To be sure, you would want to contact the manufacturer directly. Xanthan gum is made by fermenting bacteria, which is vegan. However, it depends on the culture used to ferment the bacteria to determine if it is vegan-friendly. The best vegan alternatives are Kiva Organic Chia Seeds and Anthony’s Organic Corn Starch.
Ready to learn more about this mysterious product? Let’s dig in!
Contents
What is xanthan gum?
In the case of manufacturing xanthan gum, when the bacterial fermentation process happens, exopolysaccharides are released. Exopolysaccharides are multiple sugars. So when a food manufacturer adds the bacterium Xanthomonas campestris to a growth medium that contains sugar and nutrients, xanthan gum is made.
A growth medium is a substance where microorganisms can develop. So xanthan gum is basically made in a petri dish. Knowing how xanthan gum is made and what it is used for can help you make wise choices when considering the dietary restrictions you follow.
Xanthan gum is a food additive used to hold ingredients together – literally like gum. Xanthan gum is also used as an emulsifier and thickener. It can also be used to help stabilize foods when food manufacturers need to avoid food allergens like eggs and wheat.
How is xanthan gum made?
Xanthomonas campestris is a bacterium which usually attacks vegetables, like cauliflower, broccoli, or kale, and causes wilt and black rot. The bacterium is fermented with simple sugars, like glucose, sucrose or lactose, forming xanthan gum. This is then made into a solid substance by adding isopropyl alcohol to it. After it dries, it is ground up into a fine powder and used as an additive.
Where is xanthan gum found?
Xanthan gum can be found in these products, and more:
- Cosmetics
- Ice cream
- Puddings
- Pharmaceuticals
- Yogurt
When it’s used in foods, it is usually as
- a thickening agent, used in soups, sauces, and smoothies
- A binding agent, replacing gluten, as an alternative to sticky wheat protein
- An emulsifier, helping water and fats to combine
Are there health benefits to xanthan gum?
While xanthan gum is primarily used to change the textures of food products, there have been some studies which have linked it to having health benefits.
There was a study completed in 2016 which showed that xanthan gum could lower the rice’s glycemic index, thereby lowering blood sugar levels in the people who consumed it. There was another study which showed that when xanthan gum is mixed with a type of sugar in plants, beta-glucan, it can actually help prevent blood sugar spikes.
This next study shocked me. Back in 1987, a group of researchers showed that men who consumed actual xanthan gum were able to see a 10% reduction in their cholesterol levels in 3 weeks! That’s pretty significant!
Xanthan gum can also be used as a laxative, because it helps to bind water. When used as a thickener, it swells up in the digestive tract. This helps the intestines to stay more moist and aids in gastrointestinal functioning.
It’s also been used to help people who suffer from Sjogren’s Syndrome, or dry-mouth. There are some varieties of toothpaste which contain xanthan gum to aid in this. I know that for chemotherapy patients, this is a constant problem, so having a toothpaste with this added ingredient can be very beneficial.
Brands of xanthan gum
USA Flava Xanthan Gum
This brand of xanthan gum claims to be suitable for vegetarians, but not vegans. Unfortunately, I could not determine just why it is not vegan-friendly, but if this is a lifestyle you follow, this brand you’ll want to steer clear of.
Ingredients:
- 100% Xanthan gum
Nutrition information:
- Calories: 5.2
- Total fat: 0
- Saturated fat: 0
- Trans fat: 0
- Cholesterol: 0
- Sodium: 32mg
- Total Carbohydrate: 1.2g
- Dietary fiber: 1.2g
- Sugars: 0
- Protein: 0.08g
- Calcium: 0.256mg
- Iron: 0.016mg
- Potassium: 27.5mg
It’s Just! – Xanthan Gum
This brand, from the It’s Just! Company, (which is a really cool company name,) is labeled as vegan-friendly. It also has no fillers and no preservatives. It also claims that their product is a prebiotic and “a natural byproduct of helpful microbes that may assist in gut health.”
Ingredients:
- Non-GMO Xanthan gum
Nutrition information:
- Calories: 5
- Total fat: 0
- Saturated fat: 0
- Trans fat: 0
- Cholesterol: 0
- Sodium: 10mg
- Total Carbohydrate: 1g
- Dietary fiber: 1g
- Sugars: 0
- Protein: 0g
Kate Naturals Xanthan Gum for Baking and Thickening Sauces
Kate Naturals’s xanthan gum is derived from corn, and is made without the use of harmful chemicals. The company believes that if they cannot pronounce an ingredient, it is not being used in their products. They are certified organic and their xanthan gum is a vegan-friendly product.
Ingredients:
- Non-GMO Xanthan gum
Nutrition information:
- Calories: 5
- Total fat: 0
- Saturated fat: 0
- Trans fat: 0
- Cholesterol: 0
- Sodium: 15mg
- Total Carbohydrate: 1g
- Dietary fiber: 1g
- Sugars: 0
- Protein: 0g
Bob’s Red Mill, Xanthan Gum Powder
Completely made from plant-based ingredients, Bob’s Red Mill xanthan gum is vegan friendly and is an effective substitute for gluten in baked goods. It is free from allergens like milk, soy, nuts, wheat, and fish.
Ingredients:
- Xanthan gum
Nutrition information:
- Calories: 30
- Total fat: 0
- Saturated fat: 0
- Trans fat: 0
- Cholesterol: 0
- Sodium: 350mg
- Total Carbohydrate: 7g
- Dietary fiber: 1g
- Sugars: 0
- Protein: 1g
- Calcium: 5mg
- Potassium: 29mg
A couple of things to look out for with the Bob’s Red Mill brand of xanthan gum. It is rather high in sodium. In just 1 tablespoon, there is 15% of the recommended daily allowance of sodium. It is also higher in carbs than most other brands of xanthan gum, so on a low-carb diet, this is one brand you would stay away from.
Alternatives to xanthan gum
The only potential side effect which has been seen with consuming xanthan gum is an upset stomach. Animal studies (not a vegan-friendly thing to do), have shown that large doses of xanthan gum can increase the frequency of bowel movements and create softer stools.
Since there are studies which show it can have negative side effects, especially in people with sensitive guts, and without proper labeling, you can’t be sure if a brand is specifically vegan, here are some alternatives to using xanthan gum.
Guar gum
Guar gum, also called Guaran, is produced from the seeds of the Indian bean plant. The seeds are dehusked and ground into a fine, white powder. In baking recipes, it acts much like xanthan gum by thickening and increasing the dough yield, making lighter and fluffier baked goods.
Pure Ingredients Guar Gum
The Pure Ingredients brand of guar gum is Non-GMO, gluten free and vegan.
Ingredients:
- 100% guar gum
Nutrition information:
- Calories: 20
- Total fat: 0
- Saturated fat: 0
- Trans fat: 0
- Cholesterol: 0
- Sodium: 2mg
- Total Carbohydrate: 6g
- Dietary fiber: 6g
- Sugars: 0
- Protein: 0g
Corn starch
Corn starch is derived from corn, so it is a vegan product. It is my favorite of the substitutes for thickening agents, and I have used it mixed with vegetable stock or broth, instead of water, for added flavors to soups and stews.
Many of the larger manufacturers do not keep their production of corn starch free from animal cruelty or exploration, so stick with brands like…
Anthony’s Organic Corn Starch
Anthony’s brand of corn starch is both organic and Non-GMO, gluten-free and completely vegan.
Ingredients:
- Organic corn starch
Nutrition information:
- Calories: 30
- Total fat: 0
- Saturated fat: 0
- Trans fat: 0
- Cholesterol: 0
- Sodium: 0mg
- Total Carbohydrate: 7g
- Dietary fiber: 0g
- Sugars: 0
- Protein: 0g
Chia seeds
The chia seeds come from a flowering plant native to Mexico which is part of the mint family. Chia seeds can help lower your risk of heart disease because of their antioxidants, as well as lower your blood pressure because they are high in fiber. When you add 1 tablespoon of chia seeds with ⅓ cup of water, it becomes gelatinous, and can be used as a thickening agent.
Kiva Organic Raw Chia Seeds
Loaded with extra nutrients, like phosphorus and magnesium, chia seeds from Kiva Organic are a great substitute for xanthan gum. Use them as a substitute for eggs and to thicken smoothies and shakes.
Ingredients:
- Natural chia seeds
Nutrition information:
- Calories: 60
- Total fat: 3
- Saturated fat: 0
- Trans fat: 0
- Omega-3: 2880g
- Omega-6: 740g
- Cholesterol: 0
- Potassium: 68mg
- Sodium: 0mg
- Total Carbohydrate: 5g
- Dietary fiber: 5g
- Sugars: 0
- Protein: 3g
- Calcium: 8% RDA
- Phosphorus: 10% RDA
- Zinc: 3% RDA
- Iron: 9% RDA
- Magnesium: 8% RDA
- Manganese: 10% RDA
To sum it up
Xanthan gum is a vegan product. Since food manufacturers do not always label how they derive the ingredient, be sure to check the labels to ensure you are getting a vegan-friendly product. Better yet, if you have any worries about using xanthan gum in your baking or cooking, try one of the versatile, and more healthy options, like chia seeds or guar gum.
Related questions
Is xanthan gum gluten-free?
Xanthan gum is gluten-free and is a key ingredient in the gluten-free world of baking. Acting as the agent which makes dough “doughy” it makes dough have elasticity and viscosity. This helps hold your cookies together!
Is xanthan gum keto-friendly?
Yes, xanthan gum is permitted on a keto diet. The bacteria that is used to ferment the sugar, eats the carbs, which in some products can be as high as 75 grams. But since the bacteria actually eat the carbs, they are instead turned into fiber, so this does not count in the daily carb intake.
Is xanthan gum paleo?
Xanthan gum is made from ingredients which are not paleo, think back to that petri dish statement. It can be used to extend shelf life, making it a preservative, and this is not a natural food source.