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Guar Gum
Cyamopsis tetragonoloba
Moderate FODMAP
Common Additive
Thickening Agent
White powdery guar gum substance

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: Typically used as an additive in small amounts (0.1-1% of product)

Safe Serving Size: Less than 0.5g per serving is generally well tolerated

Active Compounds: Galactomannan polysaccharides

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can be problematic in larger quantities

Specific symptoms: Bloating, gas, and mild digestive discomfort

Typical reaction time frame: Usually within 30-120 minutes after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

xanthan gum

Xanthan gum

psyllium husk

Psyllium husk

arrowroot flour

Arrowroot flour

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Heat processing does not significantly affect FODMAP content

Powdered form is most common and maintains properties

Stacking Considerations

Avoid combining with:

  • beans
  • chickpeas
  • lentils

Safe complementary foods: Can be safely used with most low FODMAP foods when used in small quantities as a thickener

Reintroduction Guidelines
  1. Start with products containing small amounts (0.1%)
  2. Wait 24 hours to assess tolerance
  3. Gradually increase amount in products if well tolerated

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • ice cream
  • protein powder
  • gluten-free baked goods
  • salad dressings
  • sauces

Alternative names: E412, Galactomannan, Jaguar gum, Guar flour

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Individual FODMAP sensitivity
  • Quantity consumed
  • Concurrent consumption of other FODMAPs

Tip: Keep a food diary to track your personal tolerance levels