What is Carrageenan? Why Many with Alpha-gal Syndrome Avoid It

If you have alpha-gal syndrome, you already know to avoid mammalian foods like beef, pork, lamb, venison, and bison. But carrageenan is one of the ingredients that makes scouring food labels for alpha-gal especially challenging. Although it is plant-based, it may still matter for some alpha gals.

Before Saint Patrick chased all the snakes in Ireland into the Atlantic Ocean, Irish cooks added an extract from red seaweed to thicken milk-based drinks and plump up pudding. However, the plant-based thickening and gelling agent has been controversial for several decades. Today, it shows up in everything from plant-based milk to deli meats, where it can cause challenges for alpha gals.

Key Takeaways

• Carrageenan is a plant-based food additive made from red seaweed. It is commonly used to thicken, stabilize, emulsify, or gel foods like dairy-free milk, vegan cheese, yogurt, whipped cream, deli meat, and prepared foods.
• Plant-based does not always mean alpha-gal friendly. Carrageenan has been connected to the alpha-gal epitope, which means some people with alpha-gal syndrome may react to it.
• Many alpha gals avoid carrageenan. In a survey of the alpha-gal community conducted by SageAlphaGal.com, 81% said they always or usually avoid products that list carrageenan, even though carrageenan is plant-based.
• Carrageenan can show up in surprising places. Watch for it in plant-based milks, vegan dairy products, processed dairy foods, poultry deli meats, rotisserie chicken, canned soups, frozen meals, toothpaste, chewable vitamins, cosmetics, and some medications.
• Not every alpha gal reacts to carrageenan. Alpha-gal sensitivity varies by person, so this is one of those ingredients to discuss with your allergist and track carefully if you suspect it causes symptoms.

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What is Carrageenan?

Carrageenan is an extract from an edible red seaweed commonly known as Irish moss. It grows wild along the rocky Atlantic coast of Ireland and the British Isles. Here in the United States, carrageenan is a common food additive used to emulsify and thicken foods since it was approved by the Food and Drug Administration (FDA) in 1961. And because it is plant-based, carrageenan is often used in vegan versions of cheese, yogurt, and chocolate milk. 

Fun Fact: Unlike unprocessed edible seaweed and algae — like kelp and nori — carrageenan has no nutritional value. 

Sage Advice: Carrageenan is a processed extract from red seaweed, not the same thing as eating ordinary seaweed. Still, if you notice symptoms after eating seaweed-based foods like nori or sea moss, track the reaction and talk with your allergist.

Is Carrageenan Bad for You?

Although there is not a lot of human clinical data available, scientists have studied the consequences of carrageenan consumption in humans for several decades . The FDA has proclaimed carrageenan to be safe for human consumption and allows it to be included in organic foods.

However, negative gastrointestinal effects have been discovered in animal studies conducted with rats, guinea pigs, and monkeys. Some scientists have stated that carrageenan is associated with digestive tract issues like inflammation, ulcerations, and colon cancer. Other equally respected scientists dispute these findings and present data that shows carrageenan to be a safe food additive.

But for people with alpha-gal syndrome, the bigger question is not whether carrageenan is “bad” for everyone. It is whether carrageenan triggers symptoms for you. And because AGS reactions vary so much from person to person, that answer depends on your sensitivity level, symptoms, and guidance from your healthcare provider.

Should You Avoid Carrageenan If You Have Alpha-Gal Syndrome?

Maybe. Carrageenan is plant-based, so it is easy to assume it is automatically fine for alpha gals. But alpha-gal syndrome loves to make things more complicated than they should be.

Although carrageenan does not come from a mammal, it has been connected to the alpha-gal epitope, which means some people with AGS may react to it. That does not mean every alpha gal needs to avoid carrageenan, but it does mean this ingredient deserves a closer look.

In my survey, 81% of people in the alpha-gal community said they always or usually avoid products that list carrageenan. That number does not prove carrageenan triggers every alpha gal, but it does show that many people living with AGS treat it as a serious label-reading concern.

I personally avoid carrageenan because I noticed digestive symptoms after eating products that contained it, especially plant-based milk. Your experience may be different, so work with your allergist and use a trigger tracker if you are trying to identify whether carrageenan affects you.

What Foods Contain Carrageenan?

Carrageenan frequently shows up in foods many alpha gals reach for after diagnosis, including dairy alternatives, vegan products, poultry products, and prepared foods. Because it is used to thicken, tenderize, and preserve foods, you may find carrageenan in:

• Processed dairy products, including chocolate milk, coffee creamer, cottage cheese, ice cream, ricotta cheese, pudding, whipped cream, and yogurt
• Plant-based milks, including almond milk, coconut milk, oat milk, rice milk, soy milk, and hemp milk.
• Vegan cheese, vegan yogurt, dairy-free desserts, and other plant-based dairy alternatives
• Poultry products, including turkey bacon, chicken sausage, poultry deli meat, and some rotisserie chicken
• Jelly, gummy foods, and other products that use carrageenan as a plant-based gelatin alternative
• Prepared foods, including canned soup, microwavable meals, frozen pizza, and sauces
• Some beer or other beverages, where it may be used during processing
• Non-food products, including toothpaste, cosmetics, chewable vitamins, supplements, medications, and aloe vera gel

This lines up with what alpha gals told me in my survey. 46% selected vitamins, supplements, or medications as one of the hardest product categories to buy safely, and 38% selected salad dressings, sauces, marinades, or condiments. Carrageenan is one reason those “not just meat” and “not just food” categories can be so frustrating.

If you’re still sorting out what belongs in your grocery cart, my alpha-gal food list breaks down foods many alpha gals can eat and the hidden triggers to watch for.

Sage Advice: Carrageenan can also be hard to investigate when eating out with alpha-gal syndrome, because restaurant staff may not recognize it the way they recognize common allergens.

Related Article: Best Milk Alternative for Alpha-Gal Syndrome

Carrageenan can also be found in non-food products like cosmetics, toothpaste, chewable vitamins, and pharmaceuticals. I was surprised to learn that it can be found in aloe vera gel!

On a positive note, several companies are replacing carrageenan with alternative thickening agents. Silk, a manufacturer of plant-based products like almond milk and dairy-free yogurt, has removed carrageenan from most of its products. But not the soy creamer, so try this creamer or this creamer instead.

And while some alpha gals cannot consume dairy products, if you’re one of the lucky ones who can tolerate it, Stonyfield Organic has also removed carrageenan from most of its products.  

How to Identify Carrageenan on an Ingredient List

The FDA has proclaimed carrageenan to be safe for human consumption, including in foods labeled organic. But although food manufacturers are required to identify carrageenan in their products, it’s not always spelled out in the ingredients list.

Food manufacturers often list carrageenan clearly, but not always in the exact wording you expect. When checking labels, look for carrageenan and closely related seaweed-based terms including:

• Carrageenan gum
• Carrageenin
• Irish moss
• Irish moss extract
• Red algae
• Red seaweed extract (Rhodophyceae)
• Sea moss
• Seaweed extract
• Plant-based gelatin or vegetable gelatin

Unprocessed seaweed and algae products are not the same thing as processed carrageenan. Some alpha gals tolerate ordinary seaweed just fine, while others choose to watch for symptoms after eating seaweed-based foods.

Carrageenan Alternatives for Alpha Gals

Thickening agents are often required to make the spoonful of jelly that you spread across your toast in the morning and the scoop of vegan ice cream you enjoy at the end of the day. While carrageenan can trigger symptoms for some people with alpha-gal syndrome, you can look for these alternatives when reading food labels:

• Alginate, derived from brown algae
• Gellan gum, which grows naturally on water lilies
• Guar gum, made from guar beans, a type of legume
• Gum arabic, derived from certain trees
• Locust bean gum, also known as carob gum, which is extracted from carob seed
• Sunflower lecithin, a natural fat emulsifier derived from sunflowers

Another plant-based thickener, agar (also known as agar-agar), is made from red algae and may contain the alpha-gal epitope. And, please note that some alpha gals have expressed a sensitivity to gums like the ones listed above.  

When trying a new thickener or dairy-free product, start with a small amount and track your symptoms, especially if gums or algae-based ingredients have bothered you before.

Sage Advice: This buyer’s guide, published by The Cornucopia Institute, is a tremendously helpful resource for alpha gals wanting to avoid carrageenan.

Common Questions About Carrageenan and Alpha-Gal

Do You Avoid Carrageenan?

Do you avoid carrageenan because of alpha-gal syndrome? Where have you found it hiding: plant-based milk, deli meat, vitamins, toothpaste, beer, or somewhere completely unexpected? Share your experience in the comments so another alpha gal knows where to look next.

About the survey: Sage Alpha Gal conducted an informal online survey of 87 people in the alpha-gal community. Participants included people diagnosed with alpha-gal syndrome and people who shop or cook for someone with AGS. Percentages are based on self-reported responses and may not represent everyone with alpha-gal syndrome.

Thank you for sharing!