Carrageenan Could Upset Gut Health

Carrageenan is a substance extracted from red seaweed that is commonly used in foods like dairy products, plant-based milks (e.g. soy milk), and nfant formula. It is also sometimes added to plant-based "meat" products. Carrageenan is also being evaluated for new uses in medicine and food technology such as edible films, drug delivery, and 3D food printing. Depending on its type, carrageenan can have some benefits, like supporting certain “good” gut bacteria.

However, research shows that carrageenan can also harm gut health. It can upset the balance of bacteria in the intestines, reduce protective mucus layers, and trigger inflammation. This happens because carrageenan activates immune pathways in the gut, causing cells to release inflammatory molecules. People with inflammatory bowel diseases (IBD), like Crohn’s disease or ulcerative colitis, are especially at risk. In some studies, carrageenan has been linked to faster disease relapse in people with IBD.

The effects of carrageenan are made worse by modern diets high in fat, sugar, and processed foods, which already promote gut imbalance. Certain probiotics, postbiotics, and compounds like butyrate can help protect the gut by restoring healthy bacteria, strengthening the mucus layer and reducing inflammation.

While carrageenan has promising uses in food and medicine, most research warns that it can harm gut health, especially for people with digestive conditions. More studies are needed to understand its safe consumption levels and long-term health effects.