E412 Guar Gum

E412Thickeners & gumsOrigin: Plant

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Pick your family’s diets in the bar above.

Every diet

VeganYes

Gluten-freeYes

HalalYes

KosherYes

KetoYes

Low-FODMAPYes

Small amounts are fine; partially hydrolyzed guar gum is even used to ease IBS.

The short answer

Guar gum (E412) is a bean-based thickener. It's safe, vegan, gluten-free and keto-friendly, and works best in cold foods like ice cream.

86/100

Generally safe

Fine for most people at normal amounts.

E-numberE412

Comes fromPlant

What it doesThickeners & gums

Glycemic index—

Daily limitNot set

Also calledGuar, Guar flour

Rules by country

🇺🇸 US FDAApproved

🇪🇺 European UnionApproved

🇨🇦 Health CanadaApproved

CaliforniaNo extra rules

Approved everywhere with no numerical limit.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Guar gum is a fiber from the guar bean that absorbs water and thickens up to eight times more than cornstarch.

Where it comes from: Ground from the seed of the guar bean, grown mostly in India and Pakistan.

Why it’s in food

Thickens ice cream and keeps it smooth
Binds gluten-free baking
Adds body to sauces and soups

Often found in

Ice creamYogurtGluten-free bakingSaucesPlant milks

Also listed as: Guar, Guar flour, Guaran

Health & gut impact

DigestionBenefit

Acts as a soluble fiber that feeds good gut bacteria.

EFSA Journal 15(2):4669 (2017)

Gas and bloatingConcern

Large amounts may cause gas.

EFSA (2017)

What can I use instead?

Xanthan gum

Ratio: 1:1

Best for: Baking and hot sauces

Cornstarch

Ratio: 3 parts per 1 part guar

Best for: Hot sauces and gravies

Xanthan Gum vs Guar Gum

More thickeners & gums:

Agar-Agar E406Agar-agar (E406) is a seaweed gel that sets firmer than gelatin. It's safe, vegan, gluten-free, keto and kosher, and is the easiest plant swap for gelatin.Generally safe Carrageenan E407Carrageenan (E407) is a seaweed thickener in plant milks and deli meats. It's approved, but some studies link it to gut inflammation, so people with IBD often avoid it.Use in moderation Cellulose Gum (CMC) E466Cellulose gum (E466, CMC) is a thickener made from wood or cotton fiber. It's approved everywhere and fine for most diets, but studies in mice and a small human trial suggest it can disturb gut bacteria.Use in moderation GelatinGelatin is made from pig, cow or fish parts, so it is never vegan. It's only halal or kosher when certified, because most unlabeled gelatin comes from pork.Generally safe

Common questions

Is Guar Gum safe?

Generally safe (86/100). Approved everywhere with no numerical limit.

Is Guar Gum vegan?

Yes.

Is Guar Gum gluten-free?