Is Cellulose Fiber Safe to Eat?
Cellulose is a fiber that is present in fruits, vegetables, and other plant foods as part of the cell walls of the plants. It can be found in the bark of trees and the leaves of plants.
You consume cellulose when you eat plant foods. However, you may not be aware that cellulose fiber is extracted from plants and offered as a food ingredient as well as a supplement.
This article gives an overview of cellulose, where it's most usually found, and if it's safe to eat.
What is cellulose?
Cellulose is made up of a lengthy chain of sugar molecules bonded together. It's found in all plant foods because it's a fiber that forms up plant cell walls.
When you eat cellulose-containing foods, it passes through your small intestine intact. The enzymes required to break down cellulose are not found in humans.
In addition to being an insoluble fiber, cellulose does not dissolve in water. Insoluble fibers, when ingested, can aid in the passage of food through the digestive system and promote regular bowel movements.
Dietary fibers, such as cellulose, may enhance health in other ways in addition to their involvement in proper digestion. High dietary fiber intake has been linked to a lower risk of a variety of ailments, including stomach cancer and heart disease, according to research.
SUMMARY
Cellulose is an insoluble fiber found in fruits, vegetables, and other plants that is indigestible.
Sources of cellulose
cellulose is found in variable levels in fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant foods. Plant meals normally have more cellulose in their skin than in their flesh.
Celery, for instance, has a high cellulose content. If you've ever had stringy celery pieces stuck between your teeth, you've experienced cellulose in action.
Cellulose is another widely used food ingredient. It is derived from wood or waste from the processing of plant foods, such as oat hulls or peanut and almond skins when used in this fashion.
Added cellulose to foods is also known as:
- cellulose gum
- microcrystalline cellulose
- sodium carboxymethyl cellulose
- microcrystalline cellulose
To prevent clumping, cellulose can be added to shredded cheese or dry spice mixtures. It's also used to thicken or blend ice creams and frozen yogurts, especially low-fat variants, and to create thickness in the absence of fat.
To increase the fiber content of bread products, cellulose can be added. Furthermore, cellulose can provide bulk to low-calorie or diet meals, such as meal replacement drinks, making them more full without increasing overall calories.
It's worth mentioning that dietary fibers are added to a wide range of foods, including yogurt and ground meats. Check the ingredients list to see if the products you're buying contain cellulose or another additional fiber.
Finally, cellulose supplements are available. A modified type of cellulose is commonly found in cellulose supplements, which form a gel in the digestive tract.
The makers of these supplements say that they help you feel fuller, consume fewer calories, and lose weight.
However, whether cellulose supplements live up to their claims is debatable.
After 24 weeks, participants in a manufacturer-funded trial on the weight reduction effects of the cellulose supplement Plenty lost more weight than those who took a placebo. Still, further long-term research is required.
SUMMARY
Cellulose is included in all plant diets and is also available as a supplement. It's a common food ingredient that can be found in ice creams, shredded cheese, and diet foods, to name a few examples.
Safety of cellulose
Eating cellulose is typically regarded as safe, especially when it comes from entire fruits and vegetables, grains, beans, and other plant foods.
Any potential drawbacks of cellulose are connected to fiber overconsumption-associated adverse effects. You may suffer the following symptoms if you consume too much cellulose or fiber in general, or if you use cellulose supplements:
- bloating
- stomach upset
- gas
- constipation
- diarrhea
Adults should consume at least 25 grams of fiber per day, according to current nutrition guidelines, but they may require more or less depending on their age, gender, and personal needs.
Drink plenty of water if you eat a fiber-rich diet or are increasing your fiber consumption to avoid unpleasant side effects. Exercise can also be beneficial.
Those on a low-fiber diet should minimize their cellulose intake. Individuals with a digestive system disorder, such as inflammatory bowel disease (IBD), should avoid meals that contain cellulose.
The Food and Drug Administration has designated cellulose as a generally regarded safe (GRAS) food ingredient (FDA). The current levels of cellulose in meals are not thought to be harmful to humans.
However, receiving fiber from whole plant foods is usually preferable to getting it from supplements or additions. In addition to fiber, these foods provide a variety of other important nutrients and chemicals.
It's best to consult a healthcare practitioner before adding cellulose supplements to your diet.
SUMMARY
Most people are likely to be safe when they consume cellulose through foods, supplements, or additives. However, too much of it might cause negative effects including gas, bloating, and stomach pain, which is common with fiber overconsumption.
The bottom line
Plant cell walls are made up of cellulose, which is a sort of fiber. You consume cellulose when you eat plant foods.
cellulose has been added to a variety of foods, ranging from shredded cheese to low-calorie or diet foods, to help with various qualities. Cellulose is also available as a supplement.
Consumption of cellulose is generally considered safe. If you consume too much cellulose or fiber, however, you may have unpleasant side effects such as gas and bloating.
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