Is Guar Gum Bad for You?

Guar gum is made from the ground seeds of the guar bean, also known as the Indian cluster bean. It is commonly used in soups, stews, ice cream, yogurt, marinades, and other foods as a thickener, an emulsifier, and a binder. Guar gum is also found in plant-based milks, such as those made from almond, coconut, soy, and hemp.

Although guar gum may have benefits, it can cause unpleasant side effects when consumed in excess.

What Is Guar Gum?

According to the International Food Additives Council, guar gum is created by husking, milling, and sorting guar beans. It's then ground into powder form.

Guar gum is a polysaccharide — a complex combination of carbohydrates made up of the sugars galactose and mannose. It is known for its quick solubility in water, pH stability, and biodegradability, according to a 2025 report, making it suitable for use in some cosmetics, pharmaceuticals, and industrial products.

With eight times the thickening potency as cornstarch, guar gum holds up well against freezing, thawing, and heat, according to the American Council on Exercise. The U.S. Food and Drug Administration includes guar gum on its list of foods that are generally recognized as safe for consumption. The Code of Federal Regulations specifies the maximum amount of guar gum that can be used in various food products — ranging from 0.35 percent in baked goods and baking mixes to 2 percent in processed vegetables and vegetable juices.

Because guar gum is low in calories and high in fiber, it may help you stay full for longer stretches and aid in weight control. It may also help to normalize blood sugar and cholesterol, decreasing the risk of diabetes and heart disease, according to research.

A study published in 2024 found that guar gum supplements reduced constipation in people with irritable bowel syndrome.

Guar Gum and Gluten

Gluten, a protein found in wheat, is responsible for the elastic, springy quality of bread-related products, according to a study published in 2023. Guar gum and other types of gums often replace gluten, helping to retain the qualities of bread and similar products while eliminating gluten from the ingredients.

For people with celiac disease, gluten triggers an immunological response that causes damage to the small intestine, according to Cleveland Clinic. Other people may be gluten intolerant, meaning they experience uncomfortable digestive symptoms after eating gluten, unrelated to the immune system. Eating gluten-free products — in some cases, products that contain guar gum — can be a way to avoid these reactions.

However, if your diet revolves around eating gluten-free foods containing guar gum, the gum may be responsible for causing digestive problems, including abdominal gas, bloating, and bowel changes, according to the National Celiac Association. If you eat a gluten-free diet and you're experiencing gastrointestinal (GI) symptoms, check the labels of foods you're eating for guar and other gums.

According to the American Council on Exercise, the use of diet pills containing guar gum can result in a large amount of gel in the GI tract and can potentially obstruct the esophagus and intestines.

Other Types of Gums

Other types of gums used as food additives include:

• Carrageenan gum: This seaweed-derived gum is often used in nondairy milks, ice cream, cottage cheese, and other processed foods as a thickener and an emulsifier. While its use has been controversial, according to the International Food Additives Council, there is no evidence to back up claims that carrageenan gum is associated with serious digestive problems or cancer.
• Xanthan gum: Xanthan gum is made from fermented bacteria found on the leaves of green vegetables, including broccoli, Brussels sprouts, cauliflower, cabbage, kale, rutabagas, and turnips. High doses of xanthan gum can cause gas and other GI issues. However, most foods contain very low amounts of xanthan gum, according to the International Food Additives Council.
• Locust bean gum: Like other gums, this bean-derived gum (also called carob gum) is used to thicken and stabilize foods. According to the National Celiac Association, it can cause gas and bloating when eaten in large amounts.
• Acacia or Arabic gum: This gum is derived from the sap of the acacia tree. According to research published in 2023, it is a type of prebiotic and may help to stimulate the growth of healthy gut bacteria, making it one of the healthier choices for food additives.

If you're eating gluten-free or otherwise consuming products containing guar gum or other food additives, take note of how your body responds to them. If you experience side effects from eating such products, you may do well to avoid them. Always check with your health provider if you're unsure which foods are best for you.