Gum guar: what is it for and how to use it

Guar gum is a type of soluble fiber that is widely used in recipes as a thickener, to give creamy consistency and bulk to the mass of breads, cakes and biscuits. In addition, by assisting in bowel functioning, it also doubles as a supplement to fight constipation.

It can be found in nutrition or bakery stores, and among its benefits are:

1. Help to lose weight by increasing the sensation of satiety and reduce hunger;
2. Help control cholesterol ;
3. Help control diabetes as it slows down the absorption of blood sugar;
4. Fight constipation by stimulating bowel movement and stool formation.

It is important to remember that in order to help intestinal function, in addition to consuming guar gum, it is also necessary to drink enough water, to hydrate the fibers and facilitate the passage of feces through the intestine. Get to know Benefiber, another fiber supplement for the gut.

How to use

The guar gum can be used in recipes such as puddings, ice cream, cheeses, yogurts and mousses, giving greater creaminess to these products. In the production of ice cream, its emulsifying power replaces the need to add cream, leaving the food with fewer calories.

In the production of breads and other baking products, guar gum must be added to the liquid products, giving greater texture and softness to the final product.

To combat constipation and weight loss, one should consume 5 to 10 g of guar gum per day, taking half a morning and half an afternoon to avoid intestinal malaise due to excess fiber. This amount can be added in vitamins, juice, yogurt or homemade recipes.

Side effects and contraindications

Guar gum can cause side effects like increased gas formation, nausea or diarrhea, especially when consumed in excess. In addition, people with diabetes should use guar gum in small amounts, about 4g per dose, noting if the addition of this fiber will not cause blood sugar to fall too much.

In addition, care must be taken not to consume large amounts of this fiber, as it is also present in many processed foods, such as cakes, ready-made cakes, sauces and breads.