Guar gum is increasingly coming under the microscope for carnivore dieters. In short – yes, guar gum can be included in a carnivore diet in moderation. But it's not quite as simple as a straight yes or no, so let's break it down.
Guar gum is extracted from guar beans, which are legumes. This automatically rules it out for strict carnivores who avoid all plants. However, many carnivores follow a more relaxed approach, avoiding only inflammatory foods while allowing small amounts of certain plants and supplements. This is where guar gum sits in a grey area.
What is Guar Gum and Why is it Used?
Guar gum is a soluble dietary fiber extracted from the seed of the guar plant. The guar seeds are mechanically dehusked, milled, and screened to obtain the guar gum.
It is commonly used as a thickener and stabilizer in foods like ice cream, yogurt, cottage cheese, soy milk, and almond milk. It helps improve the texture and moisture retention in baked goods. Guar gum is also used in dietary supplements.
Importantly, it has prebiotic effects. Prebiotics provide “food” for the beneficial bacteria in the gut. Having a healthy gut microbiome is crucial for a carnivore diet.
Is Guar Gum Entirely Plant-Based?
This is where it gets interesting. Guar gum itself is plant-derived. However, it consists mostly of the polysaccharide galactomannan, which is made up of a long chain of the sugars mannose and galactose.
Here's a little chemistry reminder: polysaccharides are long chains of monosaccharides (simple sugars) bonded together.
Mannose is a simple sugar that is produced by the human body. It plays an important role in cellular function and immune health. Galactose is a simple sugar derived from the breakdown of dairy.
So while guar gum comes from a plant, its main component polysaccharides consists of sugars that are compatible with the carnivore diet. Specifically galactose from dairy, and mannose which our bodies naturally produce.
Does Guar Gum Cause Inflammation or Digestive Issues?
Some people claim guar gum is inflammatory and irritating to the digestive system. However, studies show guar gum has prebiotic effects that may improve gut health and reduce inflammation.
Human trials found guar gum increases levels of beneficial Bifidobacteria in the gut, which produce butyrate and have anti-inflammatory effects (1). Guar gum also reduced markers of inflammation like TNF-α and improved antioxidant status (2).
As a soluble fiber, guar gum can slow digestion. For some people, this may cause mild gas and bloating. But it does not appear to be inherently inflammatory or irritating. The prebiotic benefits likely outweigh any slight digestive effects.
Of course, individual reactions vary. Some find they tolerate it well while a small minority may be sensitive. Starting with a small amount and increasing slowly can help assess tolerance.
Is Guar Gum Necessary on a Carnivore Diet?
No, guar gum is not essential. Simply eating meat, eggs, dairy, and fish provides all the nutrition you need. But guar gum can provide benefits:
- Prebiotic effects – feeds beneficial bacteria
- Improves regularity – by adding bulk and moisture to stools
- Texture – can thicken and stabilize high-fat dairy like yogurt or ice cream
- Baking – helps baked goods hold together better
So while not mandatory, guar gum can enhance a carnivore's diet in small amounts. Strict carnivores can avoid it, while flexible carnivores may include it for the benefits.
How Much Guar Gum is Safe on a Carnivore Diet?
There are no strict guidelines, but most experts suggest limiting guar gum to 5-10g per day. It is wise to start low at 1-2g and increase slowly while assessing tolerance.
Potential signs of excessive intake include gas, bloating, diarrhea, or constipation. If these occur, reduce the amount.
Spread intake throughout the day rather than taking a large dose at once. Drink plenty of water too.
Guar gum supplements often provide 2-5g per serving. Adding a dash to homemade yogurt or baking may provide another 1-3g. This small amount is unlikely to cause issues for most people.
The Bottom Line: A Personal Take on Guar Gum
My stance is that guar gum in moderation is likely fine for most following a carnivore diet. Here is my reasoning:
- The main component (galactomannan) consists of sugars compatible with carnivores (mannose, galactose)
- Human studies show prebiotic benefits to gut health, not harm
- Amounts of 5-10g seem well tolerated by most
- It can improve texture and baking in dairy-based treats
However, strict carnivores may want to avoid it. Those with digestive sensitivities may not tolerate it well either.
I suggest starting with a small amount in yogurt or baking and gauging effects. Increase slowly to 5-10g daily if tolerated. And of course, if any negative symptoms arise, discontinue use. But for most, it can be a beneficial addition in moderation.
Frequently Asked Questions about Guar Gum on Carnivore:
Is guar gum keto?
Yes, guar gum is low-carb and keto-friendly. It contains around 8g of carbs per 10g, with 7g as fiber and 1g as digestible carbs. The high fiber content means it has a negligible impact on blood sugar or ketosis.
What about guar gum in protein powders or supplements?
Small amounts used as stabilizers are likely fine. But avoid supplements providing very high amounts like 10-20g per serving as excess may cause GI issues.
Can guar gum cause inflammation?
In studies, guar gum reduced inflammation. However, a minority of people may be sensitive and experience adverse effects. Start with small amounts to assess tolerance.
Is guar gum safe during pregnancy?
Limited evidence so far suggests it is safe in food amounts. However high supplemental doses should be avoided as a precaution. Check with your doctor.
Are there any alternatives to guar gum?
Xanthan gum is similar with added thickening and prebiotic benefits. Psyllium husk is another option but may cause more GI side effects. Gelatin can also thicken and stabilize dairy-based foods.
What about guar gum in processed meats?
Avoid processed meats on carnivores as the additives and ingredients are incompatible. Guar gum is just one concern among many unhealthy additives used. Stick to high-quality fresh meat instead.
Conclusion:
Guar gum occupies a grey area in the carnivore world. Its plant-based origin contradicts carnivore philosophy, yet its digestive benefits align with carnivore goals. Ultimately, each individual must weigh up the pros and cons when deciding whether to include it. Start with cautious amounts of 1-5g and stop if any intestinal distress occurs. But for most, guar gum in moderation can enhance a carnivore lifestyle.