Guar gum: what it is, what it is for and how to use it

Guar gum is a type of fiber that promotes the balance of intestinal flora, facilitates the formation of feces and stimulates the natural movement of the intestine, thus helping to combat constipation.

Furthermore, guar gum also helps to prolong satiety, reducing hunger throughout the day, making it a good option to include in weight loss diets. See other foods with fiber that also help with weight loss.

Guar gum is found in health food stores and pharmacies, in powder form, and can be consumed diluted in water, juices, yogurts and fruits or used to add consistency to sauces, breads, cakes or purees. Additionally, guar gum can also be found in the form of chewable gummies or jellies.

What is it for

Guar gum can be indicated for:

1. Help with weight loss

Guar gum is a fiber that dissolves in water, forming a type of gel in the stomach, increasing the feeling of satiety and reducing hunger and the desire to eat throughout the day, which is why it is a good option to help in weight loss.

However, to promote weight loss, guar gum must be part of a healthy diet, associated with regular physical activity.

2. Control “bad” cholesterol

Guar gum binds to bile acids in the body, forcing the liver to use cholesterol to produce more bile acids. Thus, guar gum controls blood cholesterol levels, helping to prevent diseases such as atherosclerosis, heart attack and angina.

3. Prevent diabetes

Guar gum slows down the absorption of sugar from food, promoting the balance of blood glucose levels, helping to prevent insulin resistance and diabetes.

Furthermore, guar gum also helps control blood sugar levels in people who already have diabetes.

4. Strengthen the immune system

Guar gum has an immunomodulatory action, promoting an increase in beneficial bacteria and a reduction in bad bacteria in the intestine, thus strengthening the immune system.

Therefore, guar gum can help prevent allergies and flu, and treat inflammatory diseases, such as irritable bowel syndrome, ulcerative colitis and Crohn’s disease.

5. Fight constipation

Guar gum is a soluble fiber that combats constipation, because it stimulates the natural movement of the intestine, facilitating the elimination of feces.

However, to combat constipation it is also essential to drink plenty of water, to hydrate the guar gum and facilitate the passage of feces through the intestine. Find out how much water is recommended per day.

How to use guar gum

Guar gum powder can be added to water, juices, fruits and yogurt, or it can be used to improve the texture and softness of preparations, such as puddings, breads, cakes, sauces or ice creams.

The recommendation for guar gum varies according to each person’s needs and the objectives to be treated. However, the recommended suggestion for adults ranges from 5 to 25 g of guar gum powder per day, which should be diluted in water and taken before meals.

The recommended intake of guar gum, in the form of chewable gum, is around 2 gums per day.

Possible side effects

When consumed in excess, guar gum can cause some side effects such as gas, cramps, intestinal obstruction, nausea, swollen belly and diarrhea.

Furthermore, consuming guar gum and drinking little water can cause choking and constipation.

Who shouldn’t use

Pregnant or breastfeeding women should use guar gum only under the recommendation of a doctor.

Guar gum can interfere with the action of some medications, such as metformin, ethinyl estradiol, penicillin and dioxin. Therefore, people who use these types of medications should only consume guar gum under the guidance of a doctor.