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Xanthan gum is a food additive rich in soluble fiber, a type of fiber that forms a gel in the stomach and increases food digestion time, prolonging the feeling of satiety and thus helping with weight loss.
In addition, xanthan gum helps to fight constipation, as it helps to increase the presence of water in the intestine, moisturizing and softening the stool, which facilitates evacuation. See other foods that also help fight constipation.
Obtained from the fermentation of food, xanthan gum is widely used by the industry in the manufacture of food, cosmetics and medicines. In addition, xanthan gum is also found in he alth food stores and pharmacies, and can be used to increase the softness of preparations, such as sauces, juices, desserts, breads and cakes, for example.
As a soluble fiber that helps reduce hunger and improve bowel function, xanthan gum can be used for:
1. Fight constipation
Xanthan gum fights constipation, as it is rich in soluble fiber, a type of fiber that facilitates hydration and softness of stools, facilitating bowel movements.
However, it is important to remember that to help fight constipation, you should drink plenty of water to hydrate the gum and facilitate the elimination of feces. Know the amount of water recommended for each person.
2. Help with weight loss
Because it is rich in fiber, xanthan gum increases water absorption and forms a type of gel in the stomach, prolonging food digestion time and increasing satiety, thus helping to lose weight. See other tips to increase satiety.
3. Decrease blood cholesterol
Xanthan gum is rich in fiber that reduces the absorption of fat from food in the intestine, helping to lower blood cholesterol levels and thus preventing the onset of diseases such as atherosclerosis, heart attack and stroke.
4. Prevent diabetes
Xanthan gum slows the absorption of sugar from food, helping to control blood glucose levels, preventing insulin resistance and diabetes.
In addition, xanthan gum also helps control sugar levels in people who already have diabetes, preventing the risk of complications from the disease, such as kidney damage, cataracts and stroke, for example. Learn about the main complications of diabetes.
5. Facilitates food intake
Xanthan gum increases the viscosity of liquids such as soups, sauces and juices, making it easier to eat these foods, and is therefore recommended for people with diseases that can cause swallowing difficulties, such as Parkinson's disease, stroke and multiple sclerosis.
How to consume
Xanthan gum is widely used in the industry for the production of cosmetics, medicines and foods, such as cookies, ice cream, cakes, sauces, gluten-free foods and fruit juices, for example.
In addition, xanthan gum can also be used to improve the softness of juices, sauces, breads and cakes, for example. The generally recommended amount of xanthan gum is up to 15g (1 and 1/2 tablespoons) per day for adults.
Side effects and contraindications
Xanthan gum can increase the frequency of bowel movements, cause diarrhea and stomach pain in some people. Excessive consumption of xanthan gum can increase the production of intestinal gas and cause abdominal bloating.
People who use medication to control diabetes should talk to their doctor before using xanthan gum, as the gum can change the effect of the medication.
Xanthan gum is not recommended for babies, nor is it recommended for people with diarrhea, fecal incontinence and people with severe food allergies, as xanthan gum is produced from plant foods such as soy, wheat, corn and dairy products.