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Health Benefits of Soluble Fiber in Guar Gum and Other Sources Soluble fiber is popular for its ability to reduce unhealthy LDL (low-density lipoprotein) cholesterol levels, especially in individuals with high blood cholesterol. Guar gum, a product derived from the guar bean, is a type of soluble fiber that can provide various health benefits. The following are examples of the positive effects of guar gum on health: Blood Cholesterol Control
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To control your blood cholesterol, guar gum works by limiting the amount of cholesterol that will be absorbed into your blood from your small intestine. Based on clinical studies, this decrease could range from 10% to 15%. Yet another research was conducted and proved that taking 15 grams of guar gum for six weeks can lower LDL cholesterol by 12% in males.
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Blood Glucose Control Guar gum delays starch digestion and glucose absorption at the end of a meal. Research conducted on Type 2 diabetic patients resulted in a 17% drop in the subjects’ fasting blood glucose levels after taking 5 grams of guar gum after each meal for three months. Based on more studies, when the absorption of glucose into the blood is stalled, there is an accompanying decrease in blood pressure, especially in geriatric patients, hence controlling the risk of fainting spells and falls. Better Bowel Condition Partially hydrolyzed guar gum (PHGG) – guar gum that has been broken down to reduce its thickening ability – prevents diarrhea in patients needing patients requiring enteral feeding. PHGG can also provide therapeutic effects to people with bowel problems. It soothes abdominal pain and helps constipated or diarrhea-prone patients cope with their bowel issues. This thinner type of guar gum also has prebiotic functions, making it useful in maintaining good bacterial populations in the colon. Healthy Weight Loss When you take it with water, guar gum expands in your stomach by 10 to 20 times, making you feel like you’ve had enough food already. That fullness will also last much longer, so you’ll likely make far fewer trips to the kitchen. Guar gum actually tricks your brain into believing that you’ve had enough, so it really works to control those cravings. Guar Gum Safety With all these health benefits offered by guar gum, is it considered generally safe? According to the Food and Agriculture Organization of the World Health Organization, there is a relatively low chance of the gum causing adverse side effects, so yes, it is generally safe. There are, however, minor side effects like diarrhea and gas, as well as a reduced rate for drug absorption. That means if you’re taking maintenance drugs at present, such as anti-hypertensives or anti-hyperlipidemics and would like to take guar gum supplements, do consult your doctor. That’s the smartest and safest thing to do.