Carrageenan Safety, Side-Effects & How to Avoid It

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Carrageenan
Wellness Mama » Blog » Health » Carrageenan Safety, Side-Effects & How to Avoid It

If you’ve ever purchased store-bought almond or coconut milk, you may have noticed an ingredient called Carrageenan on the carton. This hard-to-pronounce little food additive is the reason I make my own homemade almond milk and homemade coconut milk, but it seems that there is a lot of confusion when it comes to this little known ingredient.

What is Carrageenan?

According to the Google:

Carrageenans or carrageenins are a family of linear sulfated polysaccharides that are extracted from red edible seaweeds. They are widely used in the food industry, for their gelling, thickening, and stabilizing properties.

Edible seaweeds, like kelp and Nori, right?

The Problem with Carrageenan

Not so much…

It is important to note that Carrageenan is not digestible and has no nutritional value. It is often used because it thickens and emulsifies products and it is often found even in organic and “natural” products.

It may seem that a simple product derived from seaweed should be non-menacing, and I wish it were. This article explains some of the potential problems:

Although derived from a natural source, it appears to be particularly destructive to the digestive system, triggering an immune response similar to that your body has when invaded by pathogens like Salmonella. The result: “It predictably causes inflammation, which can lead to ulcerations and bleeding,” explains veteran researcher Joanne Tobacman, MD, associate professor of clinical medicine at the University of Illinois School of Medicine at Chicago. She says the food ingredient irritates by activating an immune response that dials up inflammation. Her previous work showed a concerning connection between carrageenan and gastrointestinal cancer in lab animals, and she’s involved with ongoing research funded through the National Institutes of Health that is investigating carrageenan’s effect on ulcerative colitis and other diseases like diabetes.

The concern over food-grade carrageenan isn’t new. Beginning in the 1960s, researchers started linking the ingredient to gastrointestinal disease in lab animals, including ulcerative colitis, intestinal lesions, and colon cancer.

Joanne K. Tobacman, M.D., associate professor of clinical medicine at the University of Illinois College of Medicine is one of the leading researchers in the field of digestive health sheds some interesting light on the topic:

Dr. Tobacman said that her research has shown that exposure causes inflammation and that when we consume processed foods containing it, we ingest enough to cause inflammation in our bodies. She explained that all forms of carrageenan are capable of causing inflammation. This is bad news. We know that chronic inflammation is a root cause of many serious diseases including heart disease, Alzheimer’s and Parkinson’s diseases, and cancer.

Dr. Tobacman also told the board that in the past, drug investigators actually used carrageenan to cause inflammation in tissues in order to test the anti-inflammatory properties of new drugs. And she reported further that when laboratory mice are exposed to low concentrations of carrageenan for 18 days, they develop “profound” glucose intolerance and impaired insulin action, both of which can lead to diabetes.

To make things slightly more complicated, there are two forms: degraded and undegraded carrageenan. Technically, undegraded is approved for use in food, while degraded is not.

Degraded carrageenan is also called poligeenan. Chris Kresser looked more closely at the research, and found that many of the animal studies are done using poligeenan and not undegraded carrageenan, which further muddies the water.

Kresser makes this important distinction:

One important difference is that while poligeenan can cause cancer on its own when given in high enough concentrations, undegraded carrageenan has only ever been shown to accelerate cancer formation when administered with a known carcinogen. In other words, food-grade carrageenan has not been shown to cause cancer in animal models. That doesn’t necessarily mean it is is in the clear when it comes to cancer, but contrary to popular belief, it is not a known carcinogen.

When we separate the research on poligeenan and undegraded carrageenan, we find that it is still linked to increased intestinal permeability (leaky gut), intestinal irritation, and colon ulcers. Limited human studies showed an increase in inflammation and cell arrest.

Where is Carrageenan Found?

When you start reading labels, you’ll be amazed at the number of products that contain carrageenan! Most infant formulas do, as well as most store-bought milk alternatives. Many creams, creamers and dairy products also contain carrageenan.

I recommend checking out this shopping guide for avoiding foods with Carrageenan.

Our solution is to find carrageenan free store-bought products, or save money by making our own. If you’ve been consuming store bought almond or coconut milk that contains this additive, consider using these recipes and making your own:

Almond Milk Recipe
Coconut Milk Recipe

The Bottom Line

It may not be as bad as some sources portray, but there is evidence that it can be harmful, especially if consumed regularly.

Many people report reacting negatively with symptoms like digestive troubles, skin rashes, and other health problems.

The research is shaky on if it is a carcinogen or not, but I’m yet to see any research touting its health benefits. Our family avoids it for this reason, especially as it is just used for thickening products and does not serve a nutritional purpose.

Additional Reading

Have you ever consumed a food with carrageenan? Did I miss any foods that contain it? Leave a comment below with foods you’ve found that contain it and that we should watch out for…

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Carrageenan is an additive often found in almond and coconut milk. The research is not conclusive but shows some link to intestinal and digestive problems.

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

353 responses to “Carrageenan Safety, Side-Effects & How to Avoid It”

  1. John Harper Jr. Avatar
    John Harper Jr.

    As an African American male I am very conscious about my health and being prone to conditions such as high blood pressure and diabetes. I jog about every other day and stick to organic whenever possible. Lately I had been moving more towards a vegan diet. I purchased cereals and silk soy milk(contains carrageenan) to help ease any nutritional deficiencies I might have. Last Tuesday I was awoken by a debilitating horrific migraine, the likes I never knew existed. I have NEVER had migraines. I am still unsure if the migraines come from too many vitamins in the cereal or the milk itself. I have avoided the Soy milk and haven’t had anymore severe icepick headaches, but I still feel a sensation where the headache occurred. Tonight I’m going to try the cereal with almond milk to see if I have similar effects.

  2. Barbara Avatar

    One more product that contains it , Avena by Alpina ( Oatmeal Smoothie).

  3. Erika Avatar

    Katie,
    I have been looking for a good intim cream. I have read about a moisturizing. Since my menopause I have a lot of issues in this area. I read an article that said that their is a cream which is good. It is a DreamBrands vaginal and vulvar moisturizer made of 100 percent aloe, Vitamin E, and carrageenan that works both externally and internally for hydration.
    So, you think it is not a good one because of the carrageenan?

    I would appreciate your input. I know that you are not in this age range, but I would love to here your opinion about this topic.
    Thank you very much
    Erika

  4. Avril James Avatar
    Avril James

    I’m surprised to see that carageenan is also an ingredient on Forever Living’s Aloe Vera Toothpaste which I was using to try and give my body a better product. I’m surprised that a company trying to improve peoples wellbeing has this ingredient in its products. I have been consuming Almond Milk for the last year and my IBS has flared up terribly and I break out in a rash. I have quit milk over the last 2 weeks and seen an improvement.

    1. Janice Marie Foote Avatar
      Janice Marie Foote

      I just threw out my Tom’s of Maine and Jason toothpastes, ’cause they have carrageenan in them. I was using a more expensive natural brand that definitely didn’t have carrageenan in it, but I ran out and didn’t have as much money to spend on toothpaste, so I bought Jason (and my sister gave me some Tom’s). I didn’t realize that Jason and Tom’s put carrageenan in their toothpastes, and I didn’t read the label ’cause who woulda thunk anyone would put carrageenan in toothpastes :-O Anyhoos, my carrageenan related symptoms have slowly started to return after about 3-4 mos of using these toothpases, and I didn’t know how, until I read my toothpastes full ingredients 🙁

    2. Michelle Yoter Avatar
      Michelle Yoter

      There are unfortunately plenty of so-called “natural” companies that actually take advantage of the fact that so many people want to put ONLY Healthy things in their bodies!!!! They shldnt be able to get away w/it. Two examples: (1): NATUREMADE–they commonly use TALC & CARAGEENAN In their vitamin supplements!! { Fish Oil & Vitamin C; etc….}. (2): SPRING VALLEY–( Wal*Marts Brand of Vitamin & Mineral Supplements)–Contain all kinds of “nasty fillers”; or “other” ingredients!! I have called both companies & their solution is to appease the consumer by sending you coupons through the mail for more of the products you just told them are poisoning the public as a whole!! The only solution is that WAY MORE Consumers have to be vocal & protest by refusing to keep purchasing their garbage that is thinly disguised as “Edible”!!!! They do get the hint after awhile-case in point-people kept complaining about High Fructose Corn Syrup in soda & finally Pepsi introduced Pepsi made w/real sugar. Also, they took aspartame out of their Diet Pepsi ( even though most of these major companies that produce “Diet” foods & drinks still claim that Aspartame is “safe”; which only proves they have no conscience when it comes to all the ” propaganda” they try to push on us just to make big profits while making & keeping us sick/addicted/&/or obese; or a nasty combination of all three!!!!!!!!

  5. Sian Avatar

    If carrageenan is so bad (and I’m not discrediting the points you made above here), how can sea moss be so good? It’s mostly carrageenan. Are there different types? The health benefits of freshly prepared sea moss are so amazing! I’m confused…

  6. Lee Avatar

    I know this is an old post and I’ve not read every single post, but I wanted to make sure people know that carrageenan does cause inflammation in the joints. There are even medical studies on arthritis sites that show it was used to induce inflammation so that drugs could be tested (found on arthritis-research.com). I’ve started getting pain in my finger joint and I had been trying to pin it on sucralose, but know I realize it’s the carrageenan causing it. I’ve been eating more ice cream lately. Also over the years, I’ve realized that dairy products cause me bloat and loose stools. After testing, I’ve found it is only the dairy products that contain carrageenan. I had tried taking the lactaid type of supplements, but they didn’t seem to do anything and this explains why …. lactose wasn’t the problem. I hope this helps someone. My mother has rheumatoid arthritis and I will make sure she starts checking labels.

  7. David Avatar

    I recently purchase several packs of Jeannie’s Dessert Jelly (Basically a vegetarian version of Jell-O) and I have to admit it is quite delicious. However, when you look at the 2nd main ingredient (1st is Inulin) it is carrageenan. I read on another site that consuming carrageenan in liquid form (added to water based drinks) can be more harmful because it is more readily absorbed by the body; where as eating it whole (as in the form of gelatin,) is less absorbed by the body, if at all.

    Well I am a human guinea pig and have been devouring this stuff for the past 2 days to see what happens. So far, reduction in appetite, mild lethargy, and running to the bathroom (if you get my hint) has been the only side effect.

    From what I know it’s the ‘poligeenan’ form of ‘carrageenan’ that is most toxic to the body, so I do not believe that is the same ingredient in Jeannie’s dessert jelly. For more information about the product of the other side effects of carrageenan, check the links below:

    https://chriskresser.com/harmful-or-harmless-carrageenan/

  8. Yanni Avatar

    Some people are pointing out products that don’t have Carrageenan, but then they do have Vitamin – A Palmitate – which is in SO many products, it’s ridiculous… It’s in all the milks, even almond milk…
    And I only found one off brand butter than didn’t add it ( hopefully the label is truthful )
    But this synthetic “vitamin” additive is a neurotoxin! So, watch out for Vitamin – A Palmitate too…
    There is quite a list of ingredients that you will find in all products these days… Like, they approve them since someone else used them, so EVERYONE decides to use them.
    I end up mostly just buying fruits and veggies for the most part that have no additives. We can get natural vitamin A from things like carrots instead!
    It may be less variety, and less tempting than all the goodies out there, but I rather know I’m eating things without added toxins and preservatives and such on top of it.
    Thankfully I can still buy some snack foods like some chips – potato and tortilla especially, because the ingredients are just potato or corn, oil, and salt…without anything else to worry about – still in moderation though 🙂

  9. Lynn Avatar

    OK…I purchased the SO brand of Coconut milk and there is no where on the container that lists this ingredient! Is it called something else?? If not, please remove this as it is misleading!!! Thank you

    1. Charity Avatar
      Charity

      This post was written some time ago if you didn’t notice and I also purchase SO DELICIOUS brand coconut milk and they just recently removed carrageen from their ingredients I did research on it when she first posted this article and it said on the brands website that they still had cartons in the store that had it in it but we’re working on cycling them out with the new. This post needs to be updated but other than that is a very good article.

  10. Amy Evers Avatar
    Amy Evers

    I have also found carrageenan in the Mommi 3-in-1 protein/vitamin shake powders. This is a highly recommended shake for pregnant women. I was very disappointed to find that they use carrageenan.

  11. Natassja Avatar
    Natassja

    I have been drinking almond milk every single morning and just saw that it contains carrageenan as well as my coconut milk and favorite coconut milk ice cream. It’s interesting because I have been experiencing many stomach problems and thought I had gotten food poisoning but my dad said that no one gets food poisoning so often. (I had gotten sick 3 times this year already where I thought I had food poisoning because it was the same symptoms). I guess its time to take those out of my diet, I tried coconut hemp milk and it doesn’t contain carrageenan and it’s pretty good.

  12. Gary Avatar

    I know this is an older post, but there have been some further, refined researches on carageenan to consider. I checked all my almond milk months ago to be sure it was free from carrageenan. Now, quite consistently I find that carrageenan is a natural fiber extracted from seaweed. Long chain carrageenan molecules have been shown to be safe, a fiber that is not digested or absorbed by the intestinal tract.

  13. ari Avatar

    Hello! I know this thread is a bit old. I knew about the dangers of carageenan and have been avoiding it at all costs! But recently I made a mistake and accidentally ordered a toothpaste online and didn’t check the ingredients well and it contained carageenan! I am so frustrated with myself. Do you think it’s as dangerous on toothpaste as it is on food? I can’t return the product since I ordered it online and the cost of shipping would be more than the actual product itself. Any help is appreciated!

  14. Michelle Avatar
    Michelle

    I don’t know if this item was listed in the list of products containing Carrageenan: Lychee Coconut Jelly. It is an imported product from Taiwan. I come from a health conscious family. My mother has taught us to look out for certain questionable/harmful ingredients. Now that I am an adult and working, I find it harder to live a healthier lifestyle. It is difficult to find easy to fix foods without there being some kind of harmful ingredient. It would be great if there was a company devoted to producing real, healthy food products ; made with natural ingredients that are none to be healthy for the body. Living healthier is certainly easier said than done, but articles like this help me to realize that it is still worth it.

  15. lexi street Avatar
    lexi street

    as someone with Crohns disease (ulcers of the small intestine) I have long been dubious of carrageenan especially since there is a correlation with antifungals helping mitigate crohn’s problem. I was cutting out dairy and long used coconut creamer that had it (they have sinced stopped using it in my brand) – But I have to giggle everytime I read someone moaning about oh we should start eating clay. While yes, it’s true, we shouldn’t stop eating everything, I’m pretty sure we’re meant to have variety, I would bet dollars to donuts, the moaners and naysayers on these comments 90% of the time eat non-food or basically foods that aren’t whole in their origin. And yes, since the top 4 major disease in this country attributed to death has to do with food, ie, diabetes, heart disease, cancer, stroke – I’m pretty sure all the crap we stick in our body 3-5 times a day has more do with all these food fillers. Unless you are perfectly fit, have a fabulous skin glow and boundless amounts of energy, perhaps you should stop naysaying, and start taking a look at the labels on your own food. And when you start having your first signs of disease, because if you are eating crap, you will sooner than later, than please take this advice and look to what you are eating. And if you find you are looking at labels more than fresh fruit and veggies. May want to start with that. And perhaps you should be thanking someone like this woman writing this blog to make infomation so accessible. The curse of a fast food world is the fast in your food. The blessing is technology telling you why you should stop eating it!! #thankyouwellnessmamastranger

  16. Laurene Philipp Avatar
    Laurene Philipp

    Thanks so much for the information about carrageenan!!!

    I WOULD LIKE TO KNOW HOW TO MAKE FLAXSEED MILK!!!

  17. Terri Avatar

    I have had stomach issues for a few years. Was tested for Celiac but it was negative. My endoscopy did show I have stomach inflamation and was prescribed Prevacid which I will not take because using it long term can deplete calcium fron your bones. I would rather eat healthy whole foods as much as possible.
    I have been using Almond milk for a few years and wonder now if this is the cause of my stomach irritation of bloating , burning , irritation etc. I was on vacation for a week and had no Almond milk and realized I had no stomach issues. Had some Almond milk first day back and sure enough my stomach issue returned. Seems like Carageenan may be the problem .

    I had been using this new brand Califia which doesnt list it in the first line of ingredients. Thought I was safe but it was listed at the very bottom after minerals and vitamins along with Guar Gum so be careful and really read the labels. Yes it is used in a lot of food products including the can dog food I used to buy and toothpaste as others mentioned . We have to let manufactures know we are not happy and will boycott their products. I will start to make my own Almond Milk. Had once before and it really isn’t that hard. Thanks Katie for recipes and sharing information!!! There’s a list online also if anyone is interested of products that have Carageenan and ones that don’t but I would still check labels . Stonyfield has removed it from some of their products but not all. There was something I read about the FDA banning it but it could take 4 years or something.

    1. cristie Avatar

      I’ve been getting sick from something in the califia farms milk and now I think I’ve figured it out from this article. I thought it was safe too 🙁

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