ARE GUMS GOOD FOR YOU?
We're not talking about Orbit, Trident and Extra!
Turn over just about any prepackaged food and you’ll likely see one of the following on the ingredient list:
Xanthan Gum
Guar Gum
Tara Gum
Gellan Gum
Locust Bean Gum (Carob Gum)
Why are they so prevalent in our food?
Generally speaking, food companies utilize them because these ingredients can offer a desired texture, thickness, or stabilization for a longer shelf life …
WHAT ARE THEY?
Typically, gums are polysaccharides (a carbohydrate) produced from plants or bacterial fermentation.
So, if they're plants and carbs, are we all good here?
Disclaimer: every person is different and may have their own unique experience (positive or negative) to different gums and processed foods
XANTHAN GUM
Xanthan Gum is arguably one of the most widely used gums, for its ability to increase the viscosity (thickness) of food items. It is made through a process of bacterial fermentation which may be an issue depending on the source being used to make it. Companies may use soy, corn, wheat, dairy or other common allergy mediums - which could be problematic for people who have food allergies and/or intolerances.
The main concerns with Xanthan Gum are bloating, constipation and diarrhea after consuming. Those with gut issues may want to limit exposure.
On the other hand, guar, arrowroot, or kuzu could all be less bothersome options.
GUAR GUM
Guar Gum is a popular gum due to its incredible thickening properties. It has 8X the thickening potency of cornstarch making it a reliable ingredient against freezing, thawing and heat.
This makes it extremely popular in the “gluten free” world of products. Typically gluten is responsible for the elasticity of some of our favorite baked goods but if you’re looking for gluten free foods with a “normal” texture, you’re likely going to see guar gum on the label.
Guar gum is low in calories and high in fiber so it may help you stay full longer, while potentially helping to normalize blood sugar and cholesterol.
One small study including people with irritable bowel syndrome (IBS) found that partially hydrolyzed guar gum improved IBS symptoms, according to research published in the March-April 2015 issue of the
But remember, too much of a good thing can still be problematic…
If your diet revolves around eating gluten-free foods or foods full of gums, you may experience digestive problems, such as bloating, gas, constipation or loose stool.
TARA GUM
The new kid on the block, Tara Gum is derived from a legume. There is little information about this new gum but we know it does function similarly to guar gum, holding up under freezing and thawing cycles.
It shows promise as one of the least offending gum additives but it is often combined with Xanthan and Carrageenan.
*Animal studies have shown perfect results regarding safety.
GELLAN GUM
Similar to Xanthan Gum, Gellan Gum is made by a bacterial fermentation process. It is widely used in foods and personal care products as a thickening agent, emulsifier, and stabilizer.
Calling all ice cream lovers, gellen is used for achieving the perfect commercial texture for ice cream. However it is one of the more expensive gums and food manufacturers do not readily use it as often as the other gums we have covered.
The scientific literature is positive but not conclusive.
A small study published in the journal Food Additives and Contaminants involving 10 people over a 7 day period found no adverse dietary or physiological effects from consuming gellan.
LOCUST BEAN GUM (CAROB GUM)
Locust Bean Gum is a vegetable gum extracted from the seeds of the carob tree - hence the two different names.
The flavor is sweet and similar to chocolate, and is commonly used to sweetened foods as a substitute for chocolate.
It is added to pet foods, cosmetics, and infant formula due to its durability and the fact that it is soluble in hot water.
This is a gum that is best tolerated by infants, even ones that specifically deal with reflux.
SO ARE THESE GUM ADDITIVES SAFE?
Most gums are generally safe to consume by healthy people with NORMAL gut function with the exception of Xanthan Gum, which should not be consumed by infants.
The worst of the bunch is Cellulose Gum because it is chemically treated, ultra-cheap and industrialized.
Guar gum, Tara gum, Gellan gum, and Locust Bean (carob) gum are all safe in small amounts. *Tara gum has a perfect safety record in the research so far, although these results are only in animal studies.
Note: For those who struggle with gut dysbiosis, IBS SIBO, or other digestive distress issues, most gums should likely be reduced / minimized as much as possible. This is mostly due to the unknown long term effects on gut flora and the potential for inflaming a healing gut.
Until next time - Coach Alex