What Gum Does Protein Powder Have And Why?
Written by Irina Webb
Protein powders provide a convenient and effective way to increase your daily protein intake. Whether you want to build muscle, support weight loss, or improve overall health, they help you easily meet your nutritional goals. However, manufacturers include more than just protein in these powders. They add various ingredients to improve taste, texture, and mixability. Many of them use gums as a regular part of the formula. Therefore, I researched the cleanest protein powders on the market by reviewing their ingredient lists and examining their third-party test reports to confirm purity and safety.
Additionally, I focused on brands that avoid unnecessary additives and use high-quality, responsibly sourced ingredients. These companies prioritize transparency and clean manufacturing practices. As a result, I found protein powders that support your health without exposing you to questionable fillers. In this guide, you will find options that align with your values and nutritional needs, so you no longer need to struggle with confusing labels or empty marketing claims. This guide simplifies the process and gives you the clarity to choose with confidence.
What Gum Does Protein Powder Have And Why?
To begin, you’ve probably noticed a gum on the label if you’ve ever read the ingredient list on a protein powder. In fact, manufacturers often include one or more gums in their formulas. Some of the most common gums they use in protein powders include:
- cellulose gum
- guar gum
- locust bean gum, and
- xanthan gum.
Each of these gums plays a specific role, helping improve mixability and enhance the creaminess of the final product. However, many people misunderstand xanthan gum. Some health and weight loss influencers also discuss this gum additive on their social media platforms. So, I’ll take a closer look at what it is and how it affects protein powders.
What Is Xanthan Gum?
To start with, scientists discovered xanthan gum in the 1950s. Researchers studied its properties extensively and recognized its potential as a bulking agent and its ability to supplement locust bean gum and guar gum. By 1964, manufacturers began large-scale commercial production, and today, major xanthan producers in the United States are Merck and Pfizer (source).
The gum is created by fermenting sugar with Xanthomonas campestris bacteria that typically come from plants. After fermentation, manufacturers turn it into a fine powder that dissolves easily in water.
This ingredient plays a crucial role in many food products, such as protein powders, ice creams, lotion cosmetics, and many others (source). Hence, it has become a popular ingredient, with its global production exceeding 150,000 tons annually (source).
Why Is Xanthan Gum Used In Protein Powders?
In protein powders, xanthan gum:
- stabilizes emulsions, and
- thickens texture and consistency.
This makes the products easier to use and more enjoyable to consume.
Stabilizes Emulsions
Ask any protein enthusiast, and they will confirm that separation is a common problem with both whey protein and plant-based protein shakes. Fortunately, xanthan gum helps with stability by preventing separation when blended into a protein drink. As a result, you avoid lumpy or watery shakes, which makes the experience more enjoyable. Moreover, many people consume protein drinks while driving or after the gym and prefer a drink that won’t separate while on the go.
Thickens Texture And Consistency
To begin, xanthan gum thickens products effectively when it dissolves into a liquid. Manufacturers produce protein products in both powder and ready-to-drink forms, and they add this ingredient to both kinds.
When they include it in protein shakes, the gum alters the texture, giving shakes a smooth and creamy consistency. Without gum or a similar additive, formulators must carefully select alternative ingredients to create the same desired effect (source).
If you’ve ever used this additive in your kitchen, you already understand how potent it is—just a small amount makes a noticeable difference. For that reason, manufacturers typically place it near the end of a protein powder’s ingredient list. Still, even in small amounts it may not suit your body. Let’s explore that next.
Is Xanthan Gum Bad For You?
Good news! The European Food Safety Authority has reevaluated the safety of xanthan gum as a food additive. Researchers tested various forms of toxicity and concluded that it is safe, even for children (source).
Yet, it doesn’t mean it’s perfect or right for everyone. More specifically, gum additives can raise some concerns, including:
- digestive issues
- effect on gut bacteria, and
- allergy concerns.
Digestive Issues
Most people tolerate xanthan gum well, and in some cases, it even helps regulate blood sugar (source). However, some individuals report digestive discomfort after consuming it.
To clarify, after ingestion, it moves through the digestive system without breaking down until certain bacteria in the large intestine ferment it. This fermentation produces gas, which often causes bloating or a laxative effect.
Nevertheless, researchers in both the United States and Europe studied xanthan gum and found no direct link to serious health concerns. Still, it’s a good idea to pay close attention to how your body responds. If you experience diarrhea, flatulence, bloating, or other digestive issues after using this additive, try switching to a gum-free option to see if your symptoms will improve.
Effects On Gut Bacteria
Unlike common dietary fibers, the effects of xanthan gum on gut bacteria remain largely unexplored. Let’s take a look at what we do know.
In 2022, researchers conducted a study by feeding this gum to mice cultured with human gut bacteria. As a result, scientists concluded that two particular strains of bacteria were needed to break down the gum. Interestingly, the study found that people living in industrialized countries commonly produce these particular bacteria.
Additionally, the researchers observed that consuming xanthan gum increases the concentration of bacteria needed to break it down. Consequently, people with higher levels of these bacteria may experience more intense fermentation and gas. Ultimately, scientists continue to study how it affects the gut microbiome and whether it contributes to microbial imbalances (source).
Thus, if you are experiencing gut dysbiosis or other gastrointestinal concerns, you may want to consult your health-care professional before consuming it regularly.
Allergy Considerations
Next, people with strong food allergies should know that manufacturers use sugars from corn, beets, dairy, wheat, or other common foods to produce xanthan gum. Although the process removes allergens from the final product, some individuals still avoid it to stay cautious. For example, even though certification standards for gluten-free products permit this gum, some gluten-free groups actively recommend avoiding it as a precaution (source). In rare instances, individuals react to the ingredient itself.
If you feel concerned about these effects, talk to a healthcare professional before you consume protein powders that contain xanthan gum. Also, if you have celiac disease, stay mindful that gum can cause bloating, flatulence, and loose stools. These symptoms likely result from the gum itself rather than its source.
What Is The Best Protein Powder Without Xanthan Gum?
If you want to avoid xanthan gum in protein powders, you’re in luck! I searched the market for clean, high-quality powders with additive-free formulations.
You can review the criteria I follow by checking out my guide to Clean Protein Powder. As of this writing, the following brands contain no gums and take extra steps to verify ingredient purity by disclosing their third-party contaminant testing:
- Pure Haven
- Perfect Supplements
- Just Ingredients, and
- Equip.
While several other brands claimed to offer third-party testing, they couldn’t provide any proof or documentation when I contacted them. Hence, I did not include them in this guide.
Pure Haven
Technically speaking, Pure Haven Skin Collagen Peptides powder is not a traditional protein powder. However, it is an excellent protein source in powder form. Furthermore, you can easily add it to shakes or hot drinks to increase the grams of protein.
The powder uses marine collagen that is well known for its excellent absorption. The body absorbs marine collagen efficiently due to its small molecular size and low molecular weight. I use this product and highly recommend it. Learn more about marine collagen in my blog post What Is Marine Collagen?.
Perfect Supplements
This has been my top recommendation for years. Perfect Supplements Organic Plant Protein Powder is a blend of equal parts of pumpkin seed, hemp seed, and sacha inchi seed in 17 grams of protein per serving. It is organic, vegan, nut-free, gluten-free, and completely free of additives. It provides all nine essential amino acids along with a high level of magnesium. Notably, the company has also tested it for glyphosate and confirmed that it is free of this harmful herbicide.
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Just Ingredients
Next, Just Ingredients offers casein-free whey and plant-based protein powders. It does not utilize flavors, dyes, artificial sweeteners, refined sugar, or gums—it uses naturally sourced ingredients.
Just Ingredients has protein sourced from grass-fed whey protein, organic pea protein, grass-fed collagen, and organic chia seed protein to offer 24 grams of protein per serving. The company discloses third-party test reports illustrating that Just Ingredients Chocolate and Just Ingredients Vanilla protein powders meet the Proposition 65 criteria for heavy metals.
Please note that due to the use of organic strawberries that naturally absorb heavy metals certain other flavors are not Proposition 65 compliant.
Equip
Last, Equip Prime Protein Unflavored is grass-fed beef protein. This option works well for people allergic or sensitive to dairy, soy, gluten, pea protein, and other common allergens. Each serving of this product delivers 21 grams of complete protein, no sugar, and just 2 grams of carbs.
When I reached out to the company, Equip promptly sent me their Certificate of Analysis showing that it meets California Proposition 65 standards for heavy metals and other contaminants. However, I don’t rank Equip as my top choice because it doesn’t include any certified organic ingredients. Also, Equip adds stevia and natural flavors to some of their flavored varieties, so keep that in mind when you shop.
Conclusion: Are Gums In Protein Powders Safe?
While Gums Are Rated As “Safe” Additives, You Can Avoid Their Potential Side Effects By Choosing An Additive-Free Protein Powder.
In summary, protein manufacturers add gums to their powdered products to improve texture, stability, and mixability. Regulatory bodies consider these additives safe, but some individuals report digestive discomfort and choose to avoid. While scientists have found no direct link to serious health concerns, paying attention to how your body reacts remains important.
If you struggle with bloating, gas, or digestive discomfort after using protein powders with xanthan gum, consider switching to an additive-free option, like:
When choosing a protein supplement, read the ingredient label and verify third-party testing to ensure safety and quality. Whether you go with a formula that includes gums or one that avoids them, choose a product that supports your lifestyle, health goals, and dietary preferences.
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