This is the second post in the series “What is in Your Food?”, and is about guar gum. Guar gum is another food additive in many processed foods. In foods and beverages, it is used as a thickening, stabilizing, suspending, and binding agent. In manufacturing, it is used as a binding agent and thickening agent for lotions and creams.
Guar gum comes from an annual pod-bearing plant called guar. It has been grown in India and Pakistan for thousands of years as a vegetable. This drought-resistant plant was brought to the US in the early 1900’s. It is grown in the semi-arid southwest including south Texas and Arizona. The guar bean looks similar to a green bean.
Products that can contain guar gum include ice cream, yogurt, salad dressing, gluten-free baked goods, gravies, sauces, kefir, breakfast cereals, vegetable juice, pudding, soup, and cheese. Non-food items that contain guar gum include cosmetics, medications, textiles, and paper products.
The FDA considers it generally safe within specified amounts, in other words, small amounts. Since guar beans are consumed as a vegetable in India and Pakistan, it should be somewhat safe. Here is a recipe using the guar bean.
Guar gum is processed from the guar bean, and it will have a few positive attributes.
These include:
- Guar gum will be high in fiber which could possibly support the digestive system. Studies are limited, but guar gum has been shown to relieve constipation, and it may act as a prebiotic by promoting the growth of good bacteria.
- Blood sugar reduction for diabetics was shown by one study along with a reduction of LDL.
- Guar gum has been shown in some studies to help with weight loss and appetite control. A 2015 study concluded that it improved satiety and reduced caloric intake because there was less snacking done.
Now don’t go out and consume a whole lot of guar gum because there are a lot of negative results of consuming guar gum.
- Weight loss products: The FDA has banned it in weight-loss products. This was the result of a drug called Cal-Ban 3000 which hit the market in the 1990s. The large amount of guar gum in the product would swell 10 to 20 times in the stomach. It caused serious problems which included obstruction of the esophagus and small intestine, and death. The FDA now has specified how much guar gum can be in products: baked goods can have 0.35% and vegetable juices can have up to 2%. According to the FDA, any product that contains a dry form of guar gum must have a warning label stating that the product could block the throat or esophagus and cause choking.
- Digestive system upset: Guar gum can cause mild digestive upset such as gas, diarrhea, bloating, and cramps. Those with a sensitive digestive system would be best to avoid.
- Allergic reaction: If you are allergic to soy products, it would be best to use with caution or avoid as some forms of guar gum can contain trace amounts of soy proteins.
- Absorption interactions: Guar gum can interfere with the absorption of medications, minerals, and some antioxidants. If you are on medication for diabetes or heart disease, you would want to consult with your health care practitioner before taking as a supplement or in larger amounts from food.
- In high doses, it has been associated with serious side effects including death, pulmonary embolism, esophageal tear, small bowel obstruction, and luminal obstruction.
So should we consume guar gum? As with everything, it is an individual decision that will depend on your current health status. For most, it is likely safe in small amounts. In working with clients, especially those with digestive challenges, I would recommend avoiding guar gum. I also encourage clients to reduce the amount of processed foods that are consumed which then begins to eliminate many of these additives from the diet naturally.
How many products in your home have guar gum?
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Be blessed and be a blessing,
Heather
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