Guar gum is a type of soluble fiber that is widely used in recipes as a thickener, to give creamy consistency and volume to the dough of breads, cakes and cookies. In addition, by helping with bowel function, it also works as a supplement to combat constipation.
It can be found in nutrition or bakery products stores, and among its benefits are:
- Helping to lose weight, by increasing the feeling of satiety and reducing hunger; Helping to control cholesterol; Helping to control diabetes, as it reduces the speed of blood sugar absorption; Combat constipation by stimulating bowel movement and stool formation.
It is important to remember that to help with intestinal functioning, in addition to consuming guar gum, it is also necessary to drink plenty of water, to hydrate the fibers and facilitate the passage of feces through the intestine. Meet Benefiber, another fiber supplement for the gut.
How to use
Guar gum can be used in recipes such as puddings, ice cream, cheeses, yogurts and mousses, making these products more creamy. 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 bakery products, guar gum must be added to liquid products, giving greater texture and softness to the final product.
To combat constipation and weight loss, you should consume 5 to 10 g of guar gum per day, taking half in the morning and half in the afternoon, to avoid intestinal discomfort 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 such as 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 glucose to fall too much.
In addition, care must be taken not to consume large quantities of this fiber, as it is also present in several industrialized foods, such as cakes, ready-made cakes, sauces and breads.
