The Answer: YES! Xanthan gum and guar gum are both low FODMAP.
FODMAP Friendly has lab-tested xanthan gum and guar gum, which it lists in its smartphone app. A low FODMAP serving size of xanthan gum is 5 g (4 teaspoons), but the max low FODMAP serving is 100 g. Guar gum shows no FODMAPs detected at all.
Note that recipes might call for an amount of either xanthan gum or guar gum, but when you consume the serving size of the recipe as suggested, you are consuming a fraction of the gums. We use xanthan gum in our Foolproof All Butter Low FODMAP Pie Crust.
Gums & The Low FODMAP Diet: What You Need to Know
There are folks with IBS and other digestive issues who react negatively to gums. They can cause digestive distress in some people and in those cases they should be avoided, however, the issue in not FODMAPs. As stated above, guar gum contains no FODMAPs and xanthan gum has a very generous low serving size.
What Are Xanthan Gum & Guar Gum?
First, let’s talk about what they are. Guar gum is a naturally derived substance hailing from a plant (Cyamopsis tetragonoloba), known as guar or cluster bean.
Xanthan gum is produced very differently. Xanthan gum is made from a bacterial fermentation process, which is perhaps why people assume it must be high FODMAP. That fermentation word! Xanthan gum derives its name from Xanthomonas campestris, which is combined with sugar to start a fermentation process.
The result is harvested and made into the powdered xanthan gum that we can buy as an additive. Interestingly, even though the sugar can be derived from corn, soy or wheat, no gluten is present even if it is derived from wheat, which is how the Bob’s Red Mill Xanthan Gum is made; we use this one in the Test Kitchen.
Why Are Guar Gum & Xanthan Gum Added to Prepared Foods?
These gums are used in many commercially produced food products, ranging from ice cream and yogurt, to baked goods, salad dressings, sauces and beyond. They provide thickening and emulsifying properties and improve the texture in gluten-free baked goods, in particular.
We say “improve” meaning that they help gluten-free flours act more like traditional flours and the resulting baked goods end up being more similar to their gluten containing versions. Although this is not foolproof, you will see guar gum in many refrigerated and frozen products, whereas xanthan gum is more often found in baked goods.
Guar gum contains no FODMAPs. Xanthan gum has large low FODMAP serving sizes. These gums can cause digestive distress in some individuals, but they are not a FODMAP issue.
Guar Gum Versatility
Guar gum has found a place in certain digestive aids because of the way it interacts with both fluid and gut bacteria. In supplement form, it is often partially hydrolyzed (referred to as PHGG), which makes it easier to dissolve and generally better tolerated than its thicker, gel-forming counterpart used in food products. This modified form acts as a gentle prebiotic, meaning it feeds beneficial gut bacteria and supports the production of short-chain fatty acids, which play a role in gut health.
Monash University has lab-tested and certified a guar gum product called Fibalance™, which is used within commercial products.
Save this article
Enter your email address and we'll send it straight to your inbox.
Because guar gum can help regulate the movement of water through the digestive tract, it is sometimes used to support more consistent bowel habits. It may help soften stool in cases of constipation while also adding a degree of form in looser stools, making it appealing for people with fluctuating symptoms, such as those with IBS. The public can buy products like Sunfiber, which is Monash certified. Read our article, How To Read A Low FODMAP Certified Food Product Label.
Importantly, its slower, more gradual fermentation compared to shorter-chain carbohydrates means it is often better tolerated, with less rapid gas production than many FODMAPs.
Are Xanthan Gum & Guar Gum Safe?
The USDA allows both of these gums to be used in foods aimed at human consumption. That is their definition, and our definition, of “safe.”
That said, if one or the other, or both, cause you digestive upset, don’t use them. This does not mean they are “unsafe,” but rather that your digestion does not handle them well.
Please read our articles, FODMAPs are not “Unsafe,” and Ask The Right Question: Is It Low FODMAP or Can I Tolerate This?
I like the results that I get in my gluten-free baked goods when I use flour blends that include xanthan gum and many of our recipes use Bob’s Red Mill 1 to 1 Baking Flour, which contains it.
Can I Make FODMAP Everyday® Recipes without Gums?
Baking recipes are particular. Think about it. If you make your Grandma’s meatloaf and you want to add some extra thyme, the recipe will still work. With baking, the recipe developer has taken very specific ratios into account. You can’t just add more or less sugar or more or less baking powder without a fairly drastic change.
And by drastic change we mean you risk the recipe not working at all. That said, some recipes have more “tolerance” than others. This means they can be tinkered with and still survive. An example would be making chocolate chip cookies and deciding to add a little more or a little less of the chocolate chips.
The recipe will work. It just won’t be the same. The yield will be thrown off, the baking time might be skewed, their look and texture would vary – but they’d still probably be edible.
You can try making our recipes with whatever low FODMAP flour you like, just know that we cannot vouch for the results, as you will be changing the ratios and therefore the recipe. Our strong suggestion is to follow our recipes as written.
You might want to read our article about how to choose low FODMAP flours.
The Takeaway
Guar gum contains no FODMAPs. Xanthan gum has large low FODMAP serving sizes. These gums can create digestive distress in some individuals, but they are not a FODMAP issue. Always eat to your own tolerances.
If a recipe suggests using a flour blend that contains a gum or calls for extra gum, we recommend using the products listed for the best results.
Last update on 2026-04-19 / Affiliate links / Images from Amazon Product Advertising API
Last update on 2026-04-19 / Affiliate links / Images from Amazon Product Advertising API
Last update on 2026-04-19 / Affiliate links / Images from Amazon Product Advertising API
Last update on 2026-04-19 / Affiliate links / Images from Amazon Product Advertising API
