Dosage
Studies of partially hydrolyzed guar gum (PHGG) use 5 g to 21 g per day, mixed with water. Take with meals and increase slowly. Ask your healthcare provider before regular use if you take medicine, since fibre can affect absorption.
Ingredient guide
Guar Gum: Soluble Fibre, Cholesterol, and Evidence
Guar gum is a soluble fibre from the guar bean. It lowered LDL by 25 percent at 9 g per day in a small trial and improves blood sugar control. Whole guar gum can be hazardous if it expands in the throat, so partially hydrolyzed guar gum (PHGG) is the safer supplement form.
Moderate evidenceBenefits
- Soluble fibre that lowers LDL cholesterol in trials.
- Improves blood sugar control after meals.
- Feeds beneficial gut bacteria into short-chain fatty acids.
Evidence summary
What guar gum is
Guar gum is a thick soluble fibre extracted from the seed of the guar bean, grown mostly in India and Pakistan. It is widely used as a food thickener. As a supplement, it is sold mostly as partially hydrolyzed guar gum, or PHGG, which is easier to mix and avoids the obstruction risk of whole guar gum that swelled in the throat in some older weight-loss products.
What the human research shows
A controlled study found that 9 g of guar gum per day for 4 weeks reduced LDL cholesterol by 25 percent in 24 healthy volunteers. A meta-analysis of 67 fibre studies found that 2 to 10 g per day of major dietary fibres including guar gum produced small but significant reductions in total and LDL cholesterol. PHGG also improves blood sugar control after meals. We grade the evidence as moderate, with PHGG as the practical form.
Dosage & safety
Side effects
- Most common are bloating, gas, and abdominal cramps.
- Whole guar gum can expand in the throat and cause obstruction, which is why PHGG is safer.
- May slow absorption of medicines.
Interactions
- Guar gum may slow the absorption of many medicines, so separate doses by 2 to 4 hours.
- It may add to the blood-sugar-lowering effect of diabetes medicine.
Warnings
- Speak with a doctor or pharmacist before regular guar gum use if you take regular medicine.
- Choose partially hydrolyzed guar gum (PHGG) rather than whole guar gum to avoid obstruction risk.
- Drink plenty of water with each dose.
Products with this ingredient
Related ingredient guides
Citations
- Is guar gum healthy or unhealthy? The surprising truth healthline.com
- Guar gum in cholesterol metabolism: current understandings and research priorities pmc.ncbi.nlm.nih.gov
Frequently asked questions
Is guar gum safe?
PHGG is generally safe. Whole guar gum has been linked with throat obstruction in older weight-loss products, so PHGG is the recommended form.
How does guar gum lower cholesterol?
Its gel traps bile acids in the gut, so the liver pulls more cholesterol from blood to make more bile. The mechanism is the same as psyllium.