A great weapon you can add to your fight against fat is fiber. Anyone trying to lose weight should be eating more fiber-rich foods. As a general rule, high-fiber foods are low-calorie, and they tend to slow down eating. You chew more slowly, and the feeling of being full lasts longer after each meal, which can help cut down on snacking. Selecting high-fiber foods like whole grain bread and crackers, fresh fruits and vegetables for meals and snack time is a good idea.
Fiber supplements are a natural addition to a diet program, although not all fiber is created equal. A number of dietary weight loss supplements contain water-soluble fiber, which is theorized to absorb water in the gut and, therefore, decrease feelings of hunger and, in turn, reduce food intake ultimately leading to weight loss. Examples of some of the most common sources of fiber in these products are glucomannan, psyllium, and guar gum. However, one should be careful and not fall for false promises made by large supplement manufacturers. They often refer to a single loose study that works in their favor, even though the truth is something completely different. Guarm gum definitely falls into this category.
Though it has been linked to multiple health benefits, it has also been associated with negative side effects and even banned for use in some products. This article looks at the pros and cons of guar gum to determine whether it’s bad for you.
What is guar gum?
The dietary fiber guar gum (guaran) is derived from the Indian cluster bean Cyamopsis tetragonolobus and is found in a number of natural weight-loss preparations. It’s a type of polysaccharide or long chain of bonded carbohydrate molecules, and composed of two sugars called mannose and galactose. Guar gum is frequently used as a food additive in many processed foods (sauces, desserts, syrups, and various other foods) due to its ability to absorb water, forming a gel that can thicken and bind products. This special fiber has eight times the thickening power of cornstarch. Even at low concentrations (1% to 2%), guar gum forms gels in water. The viscosity of these gels is generally unaffected by the pH of the solution.
What are the claimed benefits of taking guar gum?
Guar gum has been clinically studied for its benefits on several conditions. This fiber:
- Reduces blood glucose (lowers blood sugar) and thus improves glycemic control.
- Promotes healthy gut bacteria (guar gum is prebiotic, feeding the probiotic bacteria in the gastrointestinal tract and providing them with a better environment in which to thrive).
- Helps relieve constipation by speeding movement through the intestinal tract.
- Reduces neuroinflammation.
- Curbs cravings and prevents overeating. This could aid in weight loss and appetite control.
- Supports heart health by reducing blood pressure and improving cholesterol profiles.
Guar gum and weight loss
Guar gum indeed has some medically recognized value as a bulk laxative, a cholesterol-lowering agent, and an adjunct to controlling blood sugar levels in certain diabetics. But it has not been proven effective for weight control.
Although weight loss had been reported among individuals who took guar gum during studies related to cholesterol and blood sugar control, this finding had not been consistent.
To determine its effectiveness for reducing body weight, Pittler and Ernst conducted a meta-analysis of 11 randomized controlled trials that ranged from 3 weeks to 6 months and found that there was no significant difference in overweight subjects who received guar gum (7.5-21 g/day) compared to those that received PL (mean difference between guar gum and PL= -0.04 kg). Seven of the eleven studies also reported several adverse gastrointestinal effects from guar gum including flatulence, diarrhea, gastric pain, and nausea. Because of the related adverse events, as well as the fact that it resulted in minimal weight loss compared to PL, Pittler and Ernst did not recommend guar gum as a dietary treatment for weight loss.
Adverse reactions
While guar gum may be generally safe in moderation for most, some people should limit their intake. Though the occurrence is rare, this additive may trigger an allergic reaction in some people.
Also, guar gum (in doses considerably higher than the amount found in most food products) is likely to cause GI obstruction. The most common adverse effects are abdominal pain, cramps, gas, bloating, diarrhea, and flatulence.
During the 1980s, many companies marketed guar gum tablets or capsules with claims that they can aid weight loss. In the 1990s, a weight loss drug called “Cal-Ban 3,000” hit the market. It contained a large amount of guar gum, which would swell up to 10–20 times its size in the stomach to promote fullness and weight loss. Unfortunately, it caused serious problems, including obstruction of the esophagus and small bowel and, in some cases, even death. These dangerous side effects ultimately led the FDA to ban the use of guar gum in weight loss products.
Some studies have found no significant side effects with doses up to 15 grams.
Dosage
The exact dosage of guar gum depends on the product you’re using. Dosage requirements may also vary based on what you’re taking guar gum for. As always, follow all product instructions carefully.
On average, guar gum has most often been used by adults in doses of 5-7 grams by mouth three times daily with meals for up to 2 years. Speak with a healthcare provider to find out what dose might be best for a specific condition.
Drug interactions/cautions
May interfere with medication absorption. Speak with a healthcare provider.
Conclusion: Guar gum as a weight loss supplement
In large amounts, guar gum may be harmful and can cause negative side effects. Most important, scientific research suggests that guar gum is not efficacious for reducing body weight. Considering the adverse events associated with its use, the risks of taking guar gum outweigh its benefits for this indication. Therefore, guar gum cannot be recommended as a treatment for lowering body weight.
