Acacia fiber or Gum Arabic: source, uses and health benefits

Acacia fiber is a source of fiber for foods. It is good as a supplement for the gut, heart, and for diabetic patients. It serves as a food additive. What are the sources, uses and health benefits of this fiber?

Acacia fiber or Gum Arabic

Acacia fiber is a fiber obtained from the sap of the plant Acacia. This plant is native in Africa and Asia. The fiber is a dried gummy substance that can improve the fiber content of foods when added to it. Dietary fiber is essential in the diet. It regulates bowel movements and prevents constipation. Fiber can also prevent cancer and inflammation and is good to protect the heart and the blood vessels. It lowers blood cholesterol and also prevents high blood sugar spikes.

But despite the benefits of dietary fiber, some people find it difficult to have adequate of it in their daily diet. This is especially so in elderly people and those who are more on processed foods and animal foods. Here comes the role of acacia fiber. It can supplement the food and hence overcome the deficiency of this fiber in the food.

Uses or Gum Arabic

The acacia fiber is available in a powdered form and is a dietary supplement. People who are unable to get adequate amount of fiber in their eating can have this supplement and avoid all the problems associated with low fiber diet. It has a neutral taste and one can add it to drinks, smoothies, and also to soups and broths.

This fiber supplement also finds use in the food industry. Food manufacturers use it as a thickener for their beverage drinks and also in breakfast cereals to improve its flavor and texture. When you start to use this powder, start with a low amount and increase gradually if tolerated. Too much of it quickly can cause bloating, stomach pain, and gas formation and abdominal discomfort. Usually 20 to 40 grams in a day is safe for most people. The daily requirements of fiber in adults is around 21 to 38 grams.

Health benefits

Lowers blood cholesterol

A 2015 study published in the Frontiers in Physiology evaluated the role of fiber in lowering blood cholesterol levels in men. They found significant lessening of cholesterol after 4 weeks of supplementation. Soluble fiber is good in this aspect and acacia fiber has high levels of soluble fiber in it. Another study conducted in 2021 and published in Nutrients found no effect of this fiber in reduction of cholesterol. Though the results have been variable, fiber is good for the heart.

Protects against diabetes

The fiber is said to be of use in lowering the blood sugar levels. But studies have given mixed results. It acts probably by decreasing appetite and weight gain. More studies in this direction would be useful.

Eases symptoms of IBS or Irritable bowel syndrome

Some studies have shown that yoghurt mixed with this fiber can reduce the symptoms of IBS. But other studies have refuted its role in it. More and large-scale studies can clear the picture.

Gut health improvement

In vitro and animal studies have shown that the fiber is a food of the bacteria in the gut. Used as a prebiotic, fiber can help overcome gut issues and improve gut health.

Read more: Dietary fiber: advantages and content in individual foods!

Suppression of appetite

Fiber gives a sense of fullness and can improve satiety after intake. Several studies have proven this aspect of the fiber. Hence it might be of use for weight loss.