Can "Gums" be Causing Your Digestion & IBS issues?
If you’ve ever eaten gluten-free foods, there’s a good chance you’ve encountered “gums” in the ingredient list. Gums aren’t exclusive to gluten-free products, but they’re especially common there. You might be wondering: What are gums—and why are they in so many “healthy” foods?
What Are Food Gums?
Food gums are additives used to thicken, stabilize, and bind ingredients in processed foods. Here are some of the most common:
Guar Gum: A fiber derived from the guar plant. It’s used to thicken and stabilize food products.
Locust Bean Gum: Sourced from carob tree seeds. Also functions as a thickener and stabilizer.
Xanthan Gum: Produced through fermentation of corn, soy, or wheat by the bacterium Xanthomonas campestris. It’s a highly effective thickening and emulsifying agent used in many gluten-free and processed foods.
Why Are Gums So Common in Gluten-Free Products?
Gluten provides structure and elasticity in traditional baked goods. Without it, gluten-free recipes often fall apart or have a gritty texture. Gums like xanthan and guar are added to mimic gluten’s binding properties, helping hold ingredients together and improve mouthfeel.
Besides baked goods, you’ll find gums in:
Gluten-free pasta
Dairy-free yogurt and ice cream
Nut milks and creamers
Salad dressings and sauces
How Gums Can Affect Digestion
For many people—especially those with Irritable Bowel Syndrome (IBS), small intestinal bacterial overgrowth (SIBO), or other digestive disorders—these additives can be problematic. Gums can:
Cause bloating and gas
Aggravate intestinal inflammation
Contribute to irregular bowel movements
Potentially disrupt gut microbiota
While some gums, like guar gum, are technically prebiotic fibers, they can still trigger symptoms in sensitive individuals. Research also suggests that locust bean gum may interfere with nutrient absorption when consumed regularly.
For me, cutting out gluten was a step toward digestive healing—but switching to processed gluten-free foods with gums only introduced new issues. It felt like trading one problem for another.
What If You Can’t Avoid Them?
Realistically, gums can be hard to avoid—especially if you’re new to gluten-free living or rely on convenience products. Personally, I still use products like Bob’s Red Mill 1-to-1 Gluten-Free Flour Blend, which contains xanthan gum. My approach is to:
Limit gum-containing foods
Listen to how my body responds
Prioritize recipes that don’t require gums
In the year ahead, I plan to revise my gluten-free recipes to be gum-free and rely more on whole food ingredients.
Bottom Line
If you struggle with IBS or other digestive issues, consider experimenting with gum-free eating. Start by reading labels and cutting back on foods with additives like xanthan gum, guar gum, or locust bean gum. Even if these ingredients don’t cause immediate symptoms, they may be contributing to subtle digestive stress.
Simplifying your diet and becoming ingredient-aware can empower you to better manage your gut health—one label at a time.
