The Quick Answer
E407 is carrageenan—a thickening and gelling agent extracted from red seaweed (Irish Moss). It’s used in thousands of processed foods to create smooth, stable textures.
While FDA and EFSA approve it as safe, recent scientific evidence suggests carrageenan may cause intestinal inflammation, damage the gut barrier, and increase the risk of inflammatory bowel disease and type 2 diabetes—particularly when consumed regularly in processed foods.
Unlike most food additives, carrageenan is genuinely controversial among scientists, with growing concern that approval levels don’t reflect cumulative exposure or long-term health risks.
⚠️ Important Note
Carrageenan is one of the most debated food additives on the market. Regulatory authorities say it’s safe. Independent scientists report concerning health effects. This article presents both perspectives based on published research.
📌 Quick Facts
- Category: Thickener, stabilizer, gelling agent, emulsifier
- Source: Red seaweed (Chondrus crispus, Irish Moss)
- Found in: Yogurt, milk alternatives, ice cream, infant formula, processed meats, sauces, diet foods
- Regulatory Status: FDA GRAS approved, EFSA approved
- Acceptable Daily Intake: 75 mg/kg body weight (JECFA/WHO)
- Dietary Status: Vegan, vegetarian, gluten-free
- Controversy Level: HIGH—significant scientific debate about safety
What Exactly Is Carrageenan?
Carrageenan is a sulfated polysaccharide (complex carbohydrate) extracted from red seaweed. The seaweed cell walls contain three types of carrageenan polysaccharides, designated by the Greek letters kappa (κ), iota (ι), and lambda (λ), distinguished by the number of sulfate groups they contain.
Chemical composition: Carrageenan consists chiefly of potassium, sodium, magnesium, and calcium sulfate esters of galactose and 3,6-anhydrogalactose polysaccharides.
Key property: When dissolved in water, carrageenan forms a gel at room temperature. This property makes it invaluable for food manufacturers—it creates smooth, stable textures without adding calories.
In simple terms: Think of carrageenan as an edible “glue” derived from seaweed. It thickens milk into yogurt texture, creates smooth ice cream, and prevents separation in processed foods.
Where You’ll Find E407
Carrageenan is ubiquitous in processed foods:
• Yogurt and Greek yogurt
• Milk alternatives (almond, oat, coconut, soy milk)
• Ice cream and frozen desserts
• Chocolate milk and flavored drinks
• Infant formula and baby food
• Processed meats (sausages, deli meats, canned meats)
• Salad dressings and sauces
• Soups and broths
• Diet and low-fat foods
• Puddings and custards
• Canned fruits and vegetables
• Coffee creamers
• Nutritional supplements
• Ketchup and condiments
• Seafood products
If a processed food is smooth, creamy, or stable at room temperature, it likely contains carrageenan or a similar additive.
How Is Carrageenan Produced?
Carrageenan extraction involves several steps:
Step 1: Harvesting
Red seaweed (primarily Chondrus crispus, called Irish Moss) is harvested from coastal waters or cultivated in seaweed farms.
Step 2: Cleaning & Pretreatment
The raw seaweed is washed and may be treated with alkali (potassium hydroxide) to extract specific carrageenan types or to remove unwanted materials.
Step 3: Extraction
The seaweed is boiled in water or treated with chemicals to dissolve the carrageenan polysaccharides. The liquid is then filtered to remove solid seaweed material.
Step 4: Precipitation & Separation
Alcohol (usually isopropanol) is added to precipitate the carrageenan from solution. It’s then separated, washed, and dried.
Step 5: Standardization & Milling
The carrageenan is milled into a fine powder of specific particle size. Different types (kappa, iota, lambda) may be blended to achieve desired functional properties.
Step 6: Quality Control & Blending
Final product is tested for purity, viscosity, and performance specifications before being supplied to food manufacturers.
The Safety Controversy: What Authorities Say vs. What Research Shows
Official Regulatory Position
FDA: Carrageenan is Generally Recognized As Safe (GRAS). The agency’s position is that food-grade carrageenan (which must meet purity standards) is safe at typical consumption levels.
EFSA (European Food Safety Authority): In 2018, the EFSA conducted a comprehensive re-evaluation and concluded: “There is no safety concern for the general population at the refined exposure assessment for the reported uses of carrageenan.”
Acceptable Daily Intake: JECFA/WHO established an ADI of 75 mg/kg body weight. For a 70 kg adult, this means up to 5,250 mg per day is “safe.”
What Independent Scientists Are Finding (2023-2025)
Recent research paints a concerning picture:
Intestinal Permeability (2024-2025): A 2024 clinical study from the German Diabetes Center found that carrageenan consumption increases the permeability of the small intestine in humans—likely due to intestinal inflammation. This can lead to “leaky gut,” allowing bacterial toxins and undigested food particles to enter the bloodstream.
Metabolic Dysfunction (2024): The same study found that overweight individuals consuming carrageenan showed decreased insulin sensitivity and elevated inflammatory markers in the brain—risk factors for type 2 diabetes.
Inflammatory Bowel Disease (2023-2024): Multiple studies show carrageenan can trigger or exacerbate inflammatory bowel disease (IBD), Crohn’s disease, and ulcerative colitis. A clinical study with patients in remission found that carrageenan consumption caused disease relapse, while the control group remained symptom-free.
Gut Microbiome Damage (2024): Research demonstrates that carrageenan reduces bacterial diversity in the gut microbiome, increases intestinal permeability, and contributes to “leaky gut” syndrome.
Animal Studies (Consistent): Decades of animal research shows carrageenan causes intestinal ulceration, inflammation, and promotes pre-cancerous growths in the colon.
⚠️ The Controversy
Regulatory authorities base approval on outdated studies and standard industry-controlled doses. Recent independent research in humans suggests that:
• Cumulative, long-term consumption causes problems not captured in short-term safety studies
• People with existing digestive sensitivities are particularly vulnerable
• The approved ADI may not reflect real-world exposure when carrageenan is in multiple daily foods
• Vulnerable populations (infants, those with IBD, obese individuals) may be at higher risk than healthy adults
Poligeenan vs Food-Grade Carrageenan: The Degradation Problem
This is a critical distinction that regulatory agencies have struggled to address:
Food-grade carrageenan (E407): High molecular weight, meets EU purity specifications. Assumed safe by authorities.
Poligeenan (degraded carrageenan): Low molecular weight form created when food-grade carrageenan is degraded during manufacturing, storage, or digestion. Research consistently shows poligeenan is inflammatory and potentially carcinogenic. It is NOT approved as a food additive.
The problem: Laboratory tests have found poligeenan contamination in some food-grade carrageenan products on the market. Additionally, stomach acid can degrade food-grade carrageenan into poligeenan during digestion.
Regulatory response: The EFSA noted that “material on the market does not necessarily comply with EU specifications regarding the limit of low molecular weight fraction” and recommended stricter testing and limits. But these haven’t been fully implemented.
Reported Side Effects & Health Concerns
From published research and consumer reports:
Gastrointestinal (Most Common):
• Bloating and gas
• Diarrhea and loose stools
• Stomach pain and cramping
• Constipation (paradoxically, in some cases)
• Irritable Bowel Syndrome (IBS) flare-ups
• Inflammatory Bowel Disease (Crohn’s, Ulcerative Colitis) exacerbation
Systemic & Metabolic:
• Glucose intolerance and insulin resistance
• Increased blood sugar levels
• Weight gain and metabolic dysfunction
• Increased inflammatory markers (CRP, IL-6) in blood
Immune & Neurological (From Research):
• Immune suppression (in animal studies)
• Brain inflammation in the hypothalamus (metabolic control center)
• Potential link to neurological inflammation
Long-term Health Risks (Animal & Lab Studies):
• Intestinal ulceration
• Pre-cancerous colon polyp growth
• Potential carcinogenic effects (primarily from degraded carrageenan/poligeenan)
⚠️ Who Should Avoid Carrageenan?
Definitely avoid if you have:
• Inflammatory Bowel Disease (Crohn’s, Ulcerative Colitis)
• Irritable Bowel Syndrome (IBS)
• History of intestinal ulcers or perforations
• Existing digestive sensitivities or food intolerances
• Type 2 diabetes or prediabetes (emerging risk)
Consider limiting if you have:
• Metabolic syndrome or obesity
• Chronic inflammation or autoimmune conditions
• Pregnant or breastfeeding (limited safety data)
• Infants/young children consuming formula (precautionary)
Carrageenan vs Agar: Safer Alternative?
| Attribute | Carrageenan (E407) | Agar (E406) |
|---|---|---|
| Source | Red seaweed (Chondrus crispus) | Red seaweed (Gelidium, Gracilaria) |
| Safety Profile | Controversial—emerging health concerns | Excellent—300 years safe use, “not limited” ADI |
| Recent Research | Shows inflammation & gut damage in humans | No negative findings; digestive benefits |
| Intestinal Effects | Increases permeability (“leaky gut”) | Supports digestive health, high in fiber |
| Metabolic Effects | Linked to glucose intolerance | Helps regulate blood sugar |
| Gut Microbiome | Reduces bacterial diversity | Supports beneficial bacteria |
| Recommendation | Avoid if possible | Safe choice if gelling agent needed |
How to Avoid Carrageenan
Practical strategies:
• Read labels: Look for “carrageenan” or “E407” in ingredient lists
• Avoid processed milk products: Choose plain milk or carrageenan-free plant milks (check labels)
• Make your own: Homemade yogurt, ice cream, and sauces eliminate carrageenan
• Choose whole foods: Fresh meats, fish, fruits, and vegetables have no additives
• Check “health” foods: Yogurt, plant-based products, and diet foods often contain carrageenan
• Look for carrageenan-free brands: Many companies now market “additive-free” products
• Organic doesn’t guarantee absence: Some organic products still use carrageenan
The Bottom Line
E407 (carrageenan) is officially approved as safe by regulatory authorities. However, emerging scientific evidence from 2023-2025 suggests that regular consumption may cause intestinal inflammation, increase gut permeability, impair glucose metabolism, and trigger or worsen inflammatory bowel disease—particularly with cumulative, long-term exposure.
The disconnect: Regulatory approvals are based partly on older research, partly on industry-controlled studies, and partly on assumptions that don’t match real-world consumption patterns where people consume carrageenan multiple times daily across many food sources.
Expert recommendation: While more human studies are needed to fully understand carrageenan’s long-term effects, the available evidence suggests that avoiding or minimizing carrageenan consumption—especially for people with digestive sensitivities, IBD, or metabolic disorders—is a prudent precaution.
Practical conclusion: If you can easily avoid carrageenan by choosing whole foods or carrageenan-free products, there’s no compelling reason to consume it. Unlike some approved additives, safer alternatives (like agar) exist.