Cellulose is a common component found in a wide variety of foods, often appearing on ingredient labels as an additive in products ranging from shredded cheese to ice cream. Its presence, especially in purified forms, leads some consumers to question its safety. Understanding the origin and function of cellulose is key to addressing these concerns. This article clarifies the role of this ubiquitous food component and determines whether it is harmful or beneficial to human health.
What Cellulose Is and Where It Comes From
Cellulose is a polysaccharide that serves as the primary structural material in the cell walls of almost all plants. As the most abundant organic polymer on Earth, it forms the fibrous structure of all vegetables, fruits, and grains we consume. When you eat plant-based foods, you are consuming naturally occurring cellulose fiber.
Manufacturers utilize purified forms of cellulose as a versatile food additive, labeling it under names like powdered cellulose, microcrystalline cellulose (MCC), or cellulose gum. This added cellulose is typically extracted from sources like wood pulp or cotton lint, then highly processed into a pure, inert powder. It is added to foods for multiple functional purposes: preventing caking, binding water to improve texture, and acting as a thickener. It is also used to add bulk, boost fiber content, or create a creamy mouthfeel in lower-fat products.
How Cellulose Behaves in the Digestive System
In human nutrition, cellulose is classified as an insoluble dietary fiber. Its long chains of glucose molecules are linked by chemical bonds that the human digestive system cannot break down. Humans specifically lack the necessary enzyme, called cellulase, required to cleave these bonds.
Because it cannot be hydrolyzed into absorbable units, cellulose passes through the stomach and small intestine largely intact, providing no caloric energy. This indigestible material moves into the large intestine, where it provides bulk to stool. By increasing stool volume and softening consistency, cellulose promotes regular bowel movements and supports efficient transit of waste. This laxative effect is the primary physiological benefit of consuming this fiber.
Addressing Safety Concerns About Added Cellulose
The core concern about added cellulose often stems from its source, such as wood pulp, leading to the perception that the substance is toxic or unnatural. However, the purified forms used in food, such as microcrystalline cellulose and cellulose gum, are highly refined and biologically inert.
Regulatory bodies across the globe have evaluated the safety of these additives for decades. The U.S. Food and Drug Administration (FDA) has designated various cellulosic materials as Generally Recognized As Safe (GRAS) for use in foods. The European Food Safety Authority (EFSA) concluded there is no safety concern for the reported uses of cellulose derivatives, setting no need for an acceptable daily intake limit.
The only potential negative effects relate to consuming any type of concentrated fiber in excessive amounts. Rapidly increasing fiber intake can lead to minor gastrointestinal discomfort, such as temporary bloating, gas, or mild abdominal cramping. Consuming cellulose at the levels used in commercial food production is considered safe and contributes positively to daily fiber intake.