Guar gum

Studies in people

• Benefit

  Cholesterol levels²

  In people, guar gum lowered total and LDL cholesterol but made no difference to triglycerides or HDL.

• Benefit

  Cholesterol in diabetes³

  In people with type 2 diabetes, guar gum lowered total and LDL cholesterol, but scientists say more research is needed.

• Benefit

  Blood sugar control⁴

  In people, guar gum lowered a long-term blood sugar marker, but scientists say there is not yet enough evidence for guidelines.

• Benefit

  Cholesterol and blood sugar⁵

  Guar gum, a soluble fiber in food, is linked to lower cholesterol and blood sugar in people.

• Benefit

  Stool form and gut bacteria⁶

  In people with loose stools, partially hydrolyzed guar gum improved stool form and raised Bifidobacterium.

• Open question

  Gut transit and appetite⁷

  In people, partially hydrolyzed guar gum slowed small intestine transit but did not change hunger or fullness.

• Open question

  Blood fat effects⁸

  In studies of adults, guar gum had more consistent effects on blood fats than on blood sugar.

• Benefit

  Blood sugar after meals⁹

  Meals with guar gum gave a smaller rise in blood sugar than meals without it.

• Benefit

  Blood sugar in diabetes¹⁰

  In people with diabetes, eating guar gum in bread lowered blood sugar after meals.

• No harm found

  Hormones and blood sugar¹¹

  In menopausal women, guar gum did not change hormone levels, blood sugar, weight or blood pressure.

• Open question

  Blood sugar and insulin¹²

  In women, guar gum eaten with a glucose drink lowered insulin levels, but did not clearly lower blood sugar.

• Benefit

  Blood sugar and hunger in obesity¹³

  In obese people, guar gum taken with meals lowered blood sugar peaks, cholesterol and hunger, and helped weight drop.

• No harm found

  Insulin resistance in obesity¹⁴

  In obese people, guar gum did not improve insulin resistance when body weight stayed the same.

• Benefit

  Blood sugar and cholesterol¹⁵

  In diet-treated people with diabetes, guar gum improved long-term blood sugar control and lipid levels.

• Benefit

  Cholesterol levels in men¹⁶

  In men with raised cholesterol, guar gum lowered total and LDL cholesterol, though levels crept back up after eight weeks.

Animal and lab studies only

• Benefit

  Gut bacteria balance¹⁸

  In lab studies, partially hydrolyzed guar gum helped gut bacteria linked to fewer IBS symptoms grow.

• Open question

  Gut bacteria and digestion¹⁹

  In lab studies, partially hydrolyzed guar gum feeds gut bacteria, but gas and energy output varied widely among six donors.

Study type not stated

• Benefit

  Heart and gut health¹⁷

  Guar gum is added to foods like ice cream and sauces, and eating it may lower cholesterol and help bowel movements.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.

Expert panels that weigh all the research. Shown for context: the signal at the top does not count them.

• UN and WHO food additive experts (JECFA), 1975

  No daily limit needed (“ADI not specified”, JECFA’s term for very low toxicity).