Xanthan gum intake modifies the colon microbiota profile and causes mild colon inflammation in rats
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I had gluten free tortillas (with anthan gum and emulsifiers) for dinner yesterday and woke up feeling like trash.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0347232
"Xanthan gum is commonly used in the food industry to adjust food consistency and to improve the safety of swallowing liquids and food in people with dysphagia. The pro-inflammatory effect of xanthan gum is acknowledged in the literature. This study aimed to examine the effect of chronic xanthan gum supplementation in the diet on intestinal inflammatory processes in adult Wistar rats at three different doses. After the tenth week of treatment, white adipose tissue (epididymal, retroperitoneal, and mesenteric) was collected, and the distal colon was dissected and processed for cytokine and immunohistochemical analysis. Fecal matter from the colon was used for microbiota analysis. In general, the addition of xanthan gum at all doses promoted an inflammatory state as demonstrated by the high presence of lymphocytes. Also, it modified the content of the pro-inflammatory cytokines IL-1β and TNF-α compared to the control group. Regarding the colon barrier markers, xanthan gum increased the Claudin 2 and ZO-1 levels. The α diversity and relative abundance of Bacterioidetes (B), Firmicutes (F), F/B ratio were similar among the groups. Elusimicrobiota was increased. Our research, using an experimental model, confirmed the clinical assumption that xanthan gum is associated with the development of necrotizing enterocolitis in neonates. We validated the biological mechanism and metabolic pathway in the intestine of the deleterious effect of continuous use of xanthan gum. In conclusion, dietary xanthan gum induced moderate-grade inflammation and modified the colon gut barrier. Recent advances in the study of xanthan gum underscore the need for translational research bridging experimental findings and clinical practice."
TLDR Xanthan gum is shit
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Frequency is all.
useful info:
*) Direct impact of commonly used dietary emulsifiers on human gut microbiota
Sabrine Naimi et al. 2021 Mar 22. doi: 10.1186/s40168-020-00996-6
Most, but not all, emulsifiers impact microbiota composition.
Stark detrimental impacts were observed in response to various carrageenans and gums, which altered microbiota density, composition, and expression of pro-inflammatory molecules.Note:
Most emulsifiers have a detrimental effect on the gut microbiota and microbiome. This harmful effect can be either reversible upon discontinuation of use or persistent (long-lasting).The following additives are the most problematic in the food industry: xanthan gum, sorbitan monostearate (E491) (sorbitan stearate), glyceryl stearate, maltodextrin, and polysorbate 80 (P80).
More explanation (with degree of impact) on this post (in French; translator needed)
Impact réversible ou non des émulsifiants sur le microbiome
https://mirzoune-ciboulette.forumactif.org/t2044-impact-reversible-ou-non-des-emulsifiants-sur-le-microbiome#29702 -
is the amount used actually relevant to human intake? gums are usually the last ingredient in processed foods so there isnt a lot in there. I see you noticed effects tho. I thought I noticed a difference when I use ketchup as a condiment vs bbq sauce that contains xanthum gum.
leaving a note here for myself
[#food-legislation #gums, instead of banning semi-controversial food additives, maybe it is better to give tax incentives for the purchase of food products that don't contain them. consumer vs company target for incentive is also a topic worth exploring] -
is the amount used actually relevant to human intake?
It depends on the type and frequency + amount. Mind if suffering from MICI.
Excerpt from my post (In French, but with English sources)
https://mirzoune-ciboulette.forumactif.org/t2044-impact-reversible-ou-non-des-emulsifiants-sur-le-microbiome#29702
Direct impact of commonly used dietary emulsifiers on human gut microbiota
Sabrine Naimi et al. 2021 Mar 22. doi: 10.1186/s40168-020-00996-6
Conclusions: These results indicate that numerous, but not all, commonly used emulsifiers can directly alter gut microbiota in a manner expected to promote intestinal inflammation. Moreover, these data suggest that clinical trials are needed to reduce the usage of the most detrimental compounds in favor of the use of emulsifying agents with no or low impact on the microbiota.I personally moderate guar gum (coconut milk) found nearly everywhere. I wrote an article on gums and microbiome:
Excerpt:
Short answer: Less is best.
Fillers, binders, and artificial ingredients are common in many supplements. An estimated 90% of all “vitamin supplements” contain manufacturing fillers.
We have to consider 2 main situations, outside the case of specific intolerance (in a person already marked as intolerant, via the immune system during a previous repeated intake).- Capsule shell: gelatin (softgel) should be preferably chosen to fiber capsule.
- 1 or 2 fillers are acceptable for let’s say 80 % people. If you’re intolerant (SIBO / SIFO) a powder formula without excipient should be taken to avoid useless molecules. However, you’d better lower inflammation first, before adding one layer to an intolerant / irritated digestive system. If you force the assimilation, the immune system is going to mark what could be beneficial at another staple.
- Vary the type of fillers if you take a HD supplement. See below for prevention.
*) Gelatin should be chosen preferably
Gelatin should be chosen in preference to fiber. Gelatin (animal or plant-based, depending on your preference, if available) is better digested and eliminated. Fiber capsules (often made from pullulan, derived from acacia) is not directly digested / assimilated.
Fiber capsules are a plant-based alternative to gelatin capsules, offering an option free of animal products. Plant based often means made of pullulan, a polysaccharide derived from fermentation, is renowned for its purity and good digestive tolerance. Derived from but it does no longer create a direct fermented reaction except it’s fuel for commensal bacteria. So it depends on the ground (susceptibility).*) Can acacia or gum used in several supplements modify the microbiome?
Summary: best is to limit the frequency and the amount to 1 or 2 fillers, not always the same when taking 5 softgels at once. -
@LucH thanks for the information monsieur!
@sunsunsun I calculated based on the amount of tortillas I ate that I ingested somewhere around 5 g of xanthan gum, which sounds a lot, but perhaps the study rats ate something like 30 grams (human equivalent dose).
Still, xanthan gum and all the rest of the gums/fillers are very suspicious "foods" to me. Literally produced in giant vats in China with GMO endotoxin producing microbes and corn. I get brain fogged, confused and anxious from the gut irritation . Many report the same on Reddit from xanthan gum
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@Korven random question and it's not that important but just wondering, with your tortillas did you eat raw onions or not? or any other antimicrobial food
with these foods and additives that have negative effects in studies due to microbial fermentation (choline, gums, proteins) I think eating antimicrobial foods with it probably lessens or ameliorates the negative effect
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