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Guar gum is a type of fiber that promotes the balance of intestinal flora, facilitates the formation of stools and stimulates the natural movement of the intestine, thus helping to combat constipation.
Naturally present in a legume known as cluster beans, guar gum is a fiber that helps to prolong satiety, decreasing hunger and the desire to eat throughout the day, and can be a good option to include in weight loss diets. See other fiber foods that also help with weight loss.
Guar gum can be found in he alth food stores and pharmacies, in powder form, which can be consumed diluted in water, juices, yogurts and fruits or used to give consistency to sauces, breads, cakes or purees.In addition, guar gum can also be found in the form of chewable gums or jellies.
Because it is a fiber that promotes the proper functioning of the intestine and helps to control hunger, guar gum can be used 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. good option to help with weight loss.
2. Control “bad” LDL cholesterol
Because it is a fiber, guar gum reduces the absorption of fat in the intestine, favoring a balance in the levels of “bad” cholesterol, LDL, in the blood, and preventing situations such as atherosclerosis, heart attack, stroke and fat in the blood. liver.
3. Help 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, as well as helping to control blood glucose in people who already have the disease.
4. Strengthen the immune system
Guar gum has immunomodulatory property, promoting the increase of beneficial bacteria and the reduction of bad bacteria in the intestine, thus strengthening the immune system. Therefore, guar gum can help prevent allergies, flu and help treat inflammatory diseases such as irritable bowel syndrome, ulcerative colitis and Crohn's disease.
5. Fight constipation
Guar gum helps fight constipation, because it stimulates the natural movement of the intestine, facilitating the elimination of stools.
However, to combat constipation it is also essential to drink plenty of water, to hydrate the guar gum and facilitate the passage of faeces through the intestine. Find out how much water is recommended per day.
How to use
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.
Guar gum recommendation varies according to individual needs and age. However, the generally recommended consumption suggestion is between 1 to 3 tablespoons (5 to 15 g) of guar gum powder per day for adults.
The recommended intake of guar gum, in the form of chewable gums, is around 2 gummies per day. For jam, the suggestion is approximately 1 dessert spoon per day.
Side effects and contraindications
When consumed in excess, that is, above 15 g per day, guar gum can cause side effects such as gas, cramping, nausea, bloated belly and diarrhea.
Also, consuming guar gum and drinking too little water can cause choking or constipation.
Guar gum can interfere with the action of some medications, such as metformin, ethinylestradiol, penicillin and dioxin. Therefore, people using these types of medications should only consume guar gum under the guidance of a doctor.