My diet:

E466 Cellulose Gum (CMC)

E466Thickeners & gumsOrigin: Plant
Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

Made from plant cellulose.

Gluten-freeYes
HalalYes
KosherYes
KetoYes

Your body can't digest it, so it adds no net carbs.

Low-FODMAPYes

Used in tiny amounts and barely fermented by gut bacteria.

The short answer
Cellulose gum (E466, CMC) is a thickener made from wood or cotton fiber. It's approved everywhere and fine for most diets, but studies in mice and a small human trial suggest it can disturb gut bacteria.
Use in moderation

Safe in small amounts; may bother some people or raise blood sugar.

E-numberE466
Comes fromPlant
What it doesThickeners & gums
Glycemic index—
Daily limitNot set
Also calledCarboxymethylcellulose, Sodium carboxymethylcellulose

Rules by country

🇺🇸 US FDAApproved
🇪🇺 European UnionApproved
🇨🇦 Health CanadaApproved
CaliforniaNo extra rules

Approved everywhere with no numerical daily limit. EFSA re-checked the cellulose group in 2018 and saw no safety concern. FDA lists it as GRAS.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Cellulose gum is plant fiber that has been chemically changed so it dissolves in water. It thickens liquids, holds water and keeps textures smooth, and your body passes it through undigested.

Where it comes from: Made from cellulose in wood pulp or cotton, which is treated with an alkali and chloroacetic acid so it dissolves in water.

Why it’s in food

  • Stops ice crystals forming in ice cream
  • Thickens sauces and dressings without starch
  • Keeps gluten-free and low-fat baked goods moist
  • Keeps cocoa and protein suspended in drinks

Often found in

Ice creamSalad dressingsGluten-free breadProtein shakesFrostingToothpaste

Also listed as: Carboxymethylcellulose, Sodium carboxymethylcellulose, Carboxymethyl cellulose, CMC, Sodium CMC, Carmellose

Health & gut impact

Gut inflammationUnder study

In mice, it thinned the protective gut mucus and promoted low-grade inflammation and weight gain.

Chassaing et al., Nature (2015)

Gut bacteriaUnder study

In a small controlled feeding study, healthy adults eating CMC for 11 days had fewer kinds of gut bacteria and some reported more bellyaches. It's one short study.

Chassaing et al., Gastroenterology (2022)

Safety reviewConcern

EFSA found no safety concern at current intakes and saw no need for a daily limit.

EFSA Panel on Food Additives (2018)

What can I use instead?

Xanthan gum

Ratio: About 1:1

Best for: Dressings and gluten-free baking

Guar gum

Ratio: About 1:1

Best for: Ice cream and cold dishes

Cornstarch or arrowroot

Ratio: About 2 tsp per 1/4 tsp CMC

Best for: Hot sauces and gravies

Related

More thickeners & gums:

Agar-Agar E406Agar-agar (E406) is a seaweed gel that sets firmer than gelatin. It's safe, vegan, gluten-free, keto and kosher, and is the easiest plant swap for gelatin.Generally safeCarrageenan E407Carrageenan (E407) is a seaweed thickener in plant milks and deli meats. It's approved, but some studies link it to gut inflammation, so people with IBD often avoid it.Use in moderationGelatinGelatin is made from pig, cow or fish parts, so it is never vegan. It's only halal or kosher when certified, because most unlabeled gelatin comes from pork.Generally safeGuar Gum E412Guar gum (E412) is a bean-based thickener. It's safe, vegan, gluten-free and keto-friendly, and works best in cold foods like ice cream.Generally safe

Common questions

Is Cellulose Gum safe?

Use in moderation (65/100). Approved everywhere with no numerical daily limit. EFSA re-checked the cellulose group in 2018 and saw no safety concern. FDA lists it as GRAS.

Is Cellulose Gum vegan?

Yes. Made from plant cellulose.

Is Cellulose Gum gluten-free?

Yes.

Is cellulose gum the same as cellulose powder?

No. Cellulose powder (E460) is plain plant fiber used to stop shredded cheese clumping. Cellulose gum (E466) is modified so it dissolves and thickens.

Spotted a mistake on this page? Report it ›

Scientific sources & regulatory citations
  • 21 CFR 182.1745 (US FDA)
  • EFSA OpenFoodTox: E466
  • Chassaing et al., Nature (2015)
  • Chassaing et al., Gastroenterology (2022)
  • EFSA Panel on Food Additives (2018)

Last checked against FDA, EFSA and Health Canada records: October 31, 2026 · INS 466 · CAS 9004-32-4