Guar Gum
The plant-based gum linked to controversy
Many gums used in food and beverage products come from natural sources; either via fermentation or a plant. Because of their natural origin, gums typically do not cause any issues when consumed. However, there are a few exceptions to this. Carrageenan, for example, is a seaweed-based gum that has been flagged over the last few years due to its role in causing gastrointestinal inflammation and distress. Guar gum (under discussion here) is another example of a gum that has recently come under fire.
Guar gum can be found in anything from dairy products, salad dressings, smoothies, cosmetics, medications, and even in the textile and paper industries. It is derived from the seeds of the guar plant (Cyamopsis tetragonoloba), a drought-resistant plant which looks (and is related to) the pea plant. Historically, the plant has been used to feed cattle, due to its high fiber content. But it was not until the 1940’s that the plant first started being investigated as a food ingredient. During World War II, the United States was looking for a gum that could be domestically produced and had comparable properties to locust bean gum. It was discovered that the guar seeds could be used as a more cost effective, domestically produced locust bean gum substitute. Since then, guar gum has been approved for use in food and beverage products in the United States and hundreds of countries around the world.
Guar gum is made similarly to locust bean gum. Guar seeds are split and water and/or steam is used to extract the part of the seed that is used for gum. The extract is dried and milled, resulting in a fine white powder. Guar gum is typically non-GMO and can be organic, depending on how the guar tree was grown.
Guar gum is used in food and beverage products to add thickness, texture, and creaminess to a product and stabilize ingredients that would otherwise be insoluble. For example, in smoothies it helps suspend fruit and make the product rich and creamy. Guar gum also has a unique ability to absorb water up to ten times its weight. This property makes it useful in gluten-free baking, where it is able to hold ingredients together and retain moisture in the baked good. Finally, unlike locust bean or gellan gums, guar gum is cold water soluble; which means that it instantly thickens a food or beverage product when added.
Guar gum is considered a soluble fiber, a type of dietary fiber. In general, soluble fibers help lower cholesterol, blood sugar, and aid in weight loss and appetite control. Guar gum is no exception to these properties. However, guar gum is used in food and beverage products at low levels—not high enough to be able to prove these benefits.
Guar gum has been in the media recently due to a couple of studies that came out in 2021 and 2022 which stated that it causes inflammation in the gut, particularly those that have Irritable Bowel Disease and/or Crohn’s Disease. Other studies have shown that guar gum can cause allergies for people who are exposed to the ingredient itself. Additionally, for those people whose diet is not high in fiber, guar gum can cause gas and bloating. In general, until more studies emerge examining the role of guar gum-induced inflammation (or lack thereof) for the healthy population, it is worth noting that people should minimize or eliminate the consumption of products that contain guar gum.
Where have you seen guar gum? Are you trying to avoid it?