Can "Gums" be Causing Your Digestion and IBS issues?
If you have ever consumed a gluten-free food item, then there is a chance it had some form of a "gum" in it. Gums aren't in just gluten-free food, but that is where you will most commonly find it. Now you are probably wondering what the heck gums are, and why is it in "healthy" foods.
What the Heck are "Gums" Anyway?
Guar Gum
Guar gum is derived from the guar plant and is classified as a fiber. It is commonly utilized in food products for its properties as a thickening agent, binder, and stabilizer.
Locust Bean Gum
Locust bean gum is derived from carob tree seeds. It serves as a stabilizer and thickening agent in foods, similar to many other types of gums.
Xanthan Gum
Xanthan gum is derived from corn, soy, or wheat, extracted from bacteria found in decomposing vegetables. This substance is commonly utilized in the food industry as a thickening agent or binder.
So Why are Gums Necessary, Especially in Gluten-Free Foods?
In regular baked goods, gluten serves as the binder, providing a cohesive quality to the flour by making it elastic. In gluten-free baked products, the absence of gluten necessitates the use of alternative binding agents. Gums, like Xanthan gum and Guar gum, step in to fulfill this role by acting as thickeners to impart a more bread-like texture to the finished goods. Beyond baked items, gums are also utilized in various other foods including pastas, dairy-free ice creams, yogurt, nut milks, and creamers.
What Harm Can Gums Do?
Transitioning to a gluten-free diet may have been prompted by digestive issues or a desire for a healthier lifestyle. However, it can be surprising to discover that even "natural" foods may contain additives that disrupt digestion. Gums found in these foods can lead to bloating, gas, irregular bowel movements, and intestinal inflammation, particularly troublesome for individuals with conditions like IBS. Locust bean gum, in particular, has been linked to reduced nutrient absorption, posing potential risks to overall health with regular consumption.
Consuming gums regularly can lead to digestion issues for individuals without preexisting problems. For those already experiencing digestion issues, gums are likely to worsen the situation. This revelation was disappointing upon realizing that switching to gluten-free products containing gums, meant trading one issue for another - hindering efforts to alleviate digestion and IBS symptoms by quitting gluten.
What if You Can't Completely Avoid Them?
If you follow a gluten-free diet, you may be concerned about the presence of gums in your food. While I try to avoid gums in my diet, I still occasionally consume products like Bob Red Mill's 1-to-1 Gluten-Free Flour Blend which contain them. I suggest limiting your intake of gums and observing how your body responds. You might notice an improvement in digestive issues by reducing your gum consumption. I aim for moderation in my approach unless a particular ingredient is clearly harmful. In the coming year, my goal is to completely remove gums from my diet and adapt my recipes that currently rely on gluten-free flour to be gum-free.
Conclusion
If you have IBS or digestion issues, consider removing specific foods and ingredients to assess symptom improvement. Understanding what your body reacts to is crucial. Even without immediate symptoms from consuming foods with gums, reducing intake can be beneficial. It may take time for your body to respond negatively. Simplify your diet and educate yourself on ingredients to advocate for your health effectively.
