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DigestionModerate evidence

Guar gum

Also known as: guar, partially hydrolysed guar gum (PHGG)

Guar gum is a soluble fibre from guar beans that swells strongly in water. The partially hydrolysed form (PHGG) does not gel as much and is used as a gentle prebiotic.

What it is used for

  • lowering LDL cholesterol – moderate evidence (EFSA claim at 10 g guar gum a day)
  • smaller blood sugar rise after meals – moderate evidence
  • constipation and irritable bowel (PHGG) – weak to moderate evidence

Forms and how they differ

native guar gum

strongly gel-forming, always with plenty of water

PHGG

dissolves without thickening, better tolerated

tablets / capsules

low dose, must be taken with plenty of water

When to take it

With a meal and a large glass of water, never right before bed.

Pairs well with

Plenty of fluids; probiotics.

Do not combine / separate

Keep at least a 2-hour gap from medicines, as fibre can slow their absorption. Do not combine with other swelling fibres without enough water.

Watch out for

Avoid with swallowing problems or a narrowed oesophagus or bowel; with diabetes medicines consult your doctor. During pregnancy or breastfeeding, with kidney or liver disease, or when taking medicines, consult your doctor.

Safety

Without enough water it can block the oesophagus or bowel. Do not exceed the label dose.

Practical tip

If guar gives you wind, try the PHGG form – it is gentler.

Products containing Guar gum 1

Guar gum 400 mgpartially hydrolyzed · 400 mg / capsuleDigestion & gutHeart & vesselsBlood sugar & metabolismWeight & satiety
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Guar gum with others

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From the same group

Acacia fibreWeak evidenceActivated charcoalModerate evidenceAloe veraWeak evidenceApple fibreModerate evidenceArtichokeWeak evidenceBetaine HClWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.