Guar Gum

Guar gum is a soluble fibre derived from the seeds of the guar plant (Cyamopsis tetragonoloba). It’s commonly used in the food industry as a thickening, stabilising, and binding agent. However, guar gum also has some interesting health benefits.

Here are three health benefits of guar gum:

Bowel Regularity: Guar gum acts as a bulk-forming laxative, which means it increases the amount of material in the stool, helping to promote regular bowel movements. This can be particularly beneficial for individuals suffering from constipation.¹²
Prebiotic Effect: Guar gum can serve as a food source for beneficial gut bacteria. These bacteria ferment guar gum into short-chain fatty acids, such as butyrate, which provide nourishment to the cells of the colon and promote a healthy gut environment.³ This effect may be particularly beneficial for people with functional digestive disorders, such as irritable bowel syndrome (IBS).⁴
Cholesterol Reduction: Studies have shown that guar gum can help reduce cholesterol levels in the blood. The mechanism is believed to involve binding to cholesterol-rich bile acids in the gut, preventing their reabsorption.⁵⁶

Which bacteria are involved in the metabolism of guar gum?

A wide variety of gut bacteria are capable of fermenting soluble fibers, including guar gum. While the exact species of bacteria involved might vary among individuals, genera such as Bacteroides and Bifidobacterium are commonly known to metabolize various dietary fibres. As a result of this fermentation, short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate are produced. Butyrate, in particular, is of interest due to its beneficial effects on colon health.⁷

How can you get more guar gum in your diet?

Our Complete Prebiotic provides a good source of Guar gum. It is derived from the seeds of the guar plant (Cyamopsis tetragonoloba), which is native to India and Pakistan. The seeds are de-husked, milled, and screened to obtain the guar gum. Prebiotic food supplements are the only way to add guar gum to your diet in reliable amounts. It’s important to note that, like all dietary supplements, you should consult with you GP if you have any questions about guar gum. It’s crucial to drink plenty of water when consuming it due to its expansive nature in the digestive tract.

Where to find your GOS score in the Chuckling Goat Gut Microbiome Test

You will find your guar gum score in the “Prebiotics” report in your Chuckling Goat Gut Microbiome Test results. Guidance on how to work with your guar gum score will be featured in your personal action plan. Please note that this information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or another qualified health provider if you have any questions about the impact of guar gum on your health.

Synonyms: Guar galactomannan, guar flour, guaran, Jaguar gum, E412 (in industrial applications)

Important disclaimer

The Chuckling Goat Gut Microbiome Handbook is an educational resource built to translate complex science into plain English. The information provided on this page is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition. Always check with your GP for interactions with medications/health conditions before changing your diet or starting to take food supplements.

References

1
Polymeros D, Beintaris I, Gaglia A, Karamanolis G, Papanikolaou IS, Dimitriadis G, Triantafyllou K. Partially hydrolyzed guar gum accelerates colonic transit time and improves symptoms in adults with chronic constipation. Dig Dis Sci. 2014 Sep;59(9):2207-14. doi: 10.1007/s10620-014-3135-1.
2
Yasukawa Z, Inoue R, Ozeki M, Okubo T, Takagi T, Honda A, Naito Y. Effect of Repeated Consumption of Partially Hydrolyzed Guar Gum on Fecal Characteristics and Gut Microbiota: A Randomized, Double-Blind, Placebo-Controlled, and Parallel-Group Clinical Trial. Nutrients. 2019 Sep 10;11(9):2170. doi: 10.3390/nu11092170.
3
Reider SJ, Moosmang S, Tragust J, Trgovec-Greif L, Tragust S, Perschy L, Przysiecki N, Sturm S, Tilg H, Stuppner H, Rattei T, Moschen AR. Prebiotic Effects of Partially Hydrolyzed Guar Gum on the Composition and Function of the Human Microbiota-Results from the PAGODA Trial. Nutrients. 2020 Apr 28;12(5):1257. doi: 10.3390/nu12051257.
4
Barber C, Sabater C, Guarner F, Margolles A, Azpiroz F. Metabolic response of intestinal microbiota to guar gum consumption. Front Nutr. 2023 Jun 30;10:1160694. doi: 10.3389/fnut.2023.1160694.
5
Rideout TC, Harding SV, Jones PJ, Fan MZ. Guar gum and similar soluble fibers in the regulation of cholesterol metabolism: current understandings and future research priorities. Vasc Health Risk Manag. 2008;4(5):1023-33. doi: 10.2147/vhrm.s3512.
6
Lin J, Sun Y, Santos HO, Găman MA, Bhat LT, Cui Y. Effects of guar gum supplementation on the lipid profile: A systematic review and meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2021 Nov 29;31(12):3271-3281. doi: 10.1016/j.numecd.2021.08.040.
7
Ohashi Y, Sumitani K, Tokunaga M, Ishihara N, Okubo T, Fujisawa T. Consumption of partially hydrolysed guar gum stimulates Bifidobacteria and butyrate-producing bacteria in the human large intestine. Benef Microbes. 2015;6(4):451-5. doi: 10.3920/BM2014.0118.

Guar Gum

References

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