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Fiber

Guar gum

Guar gum is a soluble dietary fiber from the seeds of the guar plant, a legume. It is widely used as a thickener in foods.

Weight ManagementCardiovascularGut Health

How much does cholesterol change?

A review of 25 trials found an average LDL reduction of about 17 mg/dL compared with control groups. Participants had varied cardiometabolic conditions, and doses and study lengths differed widely; triglycerides and HDL did not improve significantly. 1

Cholesterol balanceSupported

Evidence supports lower LDL in the studied populations; this does not establish prevention of heart attacks. 1

Can PHGG make bowel movements more regular?

A 2017 review included seven studies with 325 generally healthy participants, including three nonrandomized studies. Stool frequency improved; the authors identified 5–7 g daily as a useful studied range. This is narrower evidence than proof of treating every cause of constipation. 2

ConstipationToo little evidence

Promising stool-frequency results, with limitations in study design and applicability. 2

What about irritable bowel syndrome?

In a 12-week trial, 6 g PHGG daily improved bloating and combined bloating-and-gas scores. Other IBS symptoms and quality of life did not improve significantly compared with placebo. 3

Bloating & gas reliefMixed

A symptom-specific benefit in one trial, not broad relief of IBS. 3

Effects by health goal

Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.

Weight Management3 effects

Blood sugarWeight ManagementModerateA3 studies
Effectiveness of different gums on modulating of glycemic indices in adults: a systematic review and meta-analysis.2024Guar Gum: A Miracle Therapy for Hypercholesterolemia, Hyperglycemia and Obesity2007Guar gum improves insulin sensitivity, blood lipids, blood pressure, and fibrinolysis in healthy men.1992

Rated by SuppCo · high confidenceEvidence record

Appetite & CravingsWeight ManagementModerateBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Weight lossWeight ManagementSmallCNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Other effects1 effect

ConstipationStrongA3 studies
The Role of Guar Fiber in Improving the Management of Irritable Bowel Syndrome, Functional Constipation, and Functional Diarrhea2024Impact of partially hydrolyzed guar gum (PHGG) on constipation prevention: A systematic review and meta-analysis2017Partially Hydrolyzed Guar Gum Accelerates Colonic Transit Time and Improves Symptoms in Adults with Chronic Constipation2014

Rated by SuppCo · high confidenceEvidence record

All studies

12 publications are linked to Guar gum, newest first.

The Role of Guar Fiber in Improving the Management of Irritable Bowel Syndrome, Functional Constipation, and Functional Diarrhea2024Effectiveness of different gums on modulating of glycemic indices in adults: a systematic review and meta-analysis.2024Partially hydrolyzed guar gum is associated with improvement in gut health, sleep, and motivation among healthy subjects2023The effects of guar gum supplementation on lipid profile in adults: a GRADE-assessed systematic review, meta-regression and dose–response meta-analysis of randomised placebo-controlled trials2022Effects of guar gum supplementation on the lipid profile: A systematic review and meta-analysis of randomized controlled trials.2021Effects of guar gum on blood lipid levels: A systematic review and meta-analysis on randomized clinical trials2021Prebiotic Effects of Partially Hydrolyzed Guar Gum on the Composition and Function of the Human Microbiota—Results from the PAGODA Trial2020Effect of Repeated Consumption of Partially Hydrolyzed Guar Gum on Fecal Characteristics and Gut Microbiota: A Randomized, Double-Blind, Placebo-Controlled, and Parallel-Group Clinical Trial2019Impact of partially hydrolyzed guar gum (PHGG) on constipation prevention: A systematic review and meta-analysis2017Partially Hydrolyzed Guar Gum Accelerates Colonic Transit Time and Improves Symptoms in Adults with Chronic Constipation2014Guar Gum: A Miracle Therapy for Hypercholesterolemia, Hyperglycemia and Obesity2007Guar gum improves insulin sensitivity, blood lipids, blood pressure, and fibrinolysis in healthy men.1992

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