Acacia Gum
also called Gum Arabic, Gum Acacia, Senegal Gum, Acacia Fibre or Acacia Powder. It's a type of plant-derived fibre that you can think of it as a neutral tasting, edible, natural thickening agent and binder that helps hold ingredients together. It’s also been used for centuries to support digestion as a healthy zero carb dietary fibre.
Where to use
Gum Arabic’s structure allows it to dissolve in cold or warm water (meaning it’s “water-soluble"), making it easy to use in a variety of ways in:
- A wide variety of desserts and baking ingredients
- Dairy products like ice cream
- Syrups
- Hard and soft candies
Features
Because it is a natural, plant-derived product, it’s suitable for vegans/vegetarians (unlike with similar qualities, such as gelatin). It is also naturally gluten-free, usually non-GMO and well-tolerated by most people when used in appropriate amounts.
Functions
Due to its rich fibre content, Gum Arabic may offer benefits including increasing probiotic bacteria in the gut, promoting satiety (fullness) following meals, slowing down gastric emptying and regulating hormone secretion, which helps manage appetite and weight.
Benefits - scientifically studied
The underlined text contains links to the specific studies and their outcomes. 1. Supports gut health as a natural prebiotic
Acacia fiber is known to provide a source of prebiotics and soluble fiber, and as such, it feeds healthy probiotic bacteria in the gut.
It is a natural prebiotic and source of soluble dietary fiber (a complex polysaccharide), which means that humans cannot digest its carbohydrates. This actually has benefits when it comes to gut health, digestion and even cardiovascular health due to how soluble fiber helps bind to cholesterol.
Once you eat acacia gum, it ferments in the colon with help from bacteria/microorganisms. This helps essentially “feed" good probiotic bacteria in the gut that have many important roles in the body.
One study found that four-week supplementation with 10 grams a day of gum arabic led to significant increases in Bifidobacteria,Lactobacilli and Bacteroides bacteria, indicating a prebiotic effect. 2. Aids healthy weight maintenance
This natural prebiotic has been found to help enhance fullness and satiety, which in turn can aid healthy weight management and prevent obesity.
Since it’s a concentrated source of dietary fiber, acacia gum can help make people feel full, helping curb cravings and overeating, and possibly helping with weight loss.
Results from one study showed that two different blends of gum arabic were able to decrease participants’ caloric intake significantly three hours after taking acacia fibre. At doses of 40 grams, it yielded a significant reduction in energy intake of 100–200 kcal, while doses of 10 or 20 grams led to a reduction in energy intake around 100 kcal.
A 2012 study published in Nutrition Journal was conducted to determine effects of regular gum arabic (GA) ingestion on body mass index and body fat percentage among healthy adult females. This two-arm, randomized, placebo-controlled, double-blind trial included 120 healthy females who were divided into two groups: a test group of 60 volunteers receiving GA (30 gm/day) for six weeks and a placebo group of 60 volunteers receiving pectin (1 gm/day) for the same period of time.
Results from the study suggest that “GA ingestion causes significant reduction in BMI and body fat percentage among healthy adult females" and that this effect could potentially be used in the treatment of obesity.
Because it is not digestible, it essentially has no caloric value when consumed in normal amounts. This means you don’t have to worry about gum arabic contributing sugar, carbs or “empty calories" to your diet. 3. Boosts heart health
Gum arabic has been linked to heart health due to its high fiber content. Studies suggest that diets rich in soluble fibers like gum arabic can help reduce the risk of cardiovascular diseases.
The fiber works by lowering blood cholesterol levels, reducing inflammation and improving overall heart function.
A study published in Frontiers in Physiologyfound that dietary fiber from gum arabic significantly lowered total cholesterol and LDL cholesterol levels in participants, which are critical indicators of heart health. Meanwhile, research from 2023 demonstrated that soluble fibers like gum arabic can reduce blood pressure and improve endothelial function, thereby enhancing cardiovascular outcomes.
In addition, gum arabic may contribute to cardiovascular health by improving lipid profiles and reducing inflammation, which are key factors in preventi