Acacia fiber, also known as gum arabic or Acacia Senegal, is a dried substance derived from the sap of the Acacia tree, a common evergreen plant found in Africa and Asia. It has a long history of use in traditional medicine and food applications. In modern times, acacia is found on grocery store shelves in crushed, ground, and whole form. Most of the time, the acacia in food or medicine is Acacia senegal (L.) Willd. This type of acacia is usually in gum form, and it will say acacia gum on labels and packaging.
What is Acacia Fiber?
Acacia fiber is a soluble fiber, a type of carbohydrate that the body cannot digest. As such, it passes through the stomach, small intestine, and colon undigested. In 2021, the FDA added acacia gum to its definition of dietary fiber.
Health Benefits of Acacia Fiber
Acacia fiber has been used for thousands of years in traditional medicines, baking ingredients, tools, and woodwork. Ancient civilizations used this additive in diverse ways in their foods and medicines, from making desserts to treating hemorrhoids.
Digestive and Gut Health
Acacia fiber is most often linked to stomach health and may help with digestion and ease certain symptoms, such as diarrhea. As a prebiotic fiber, Acacia stimulates the growth of beneficial bacteria in the colon. Acacia ferments more slowly than most other types of fiber which prevent the sudden release of excess gas that can cause digestive discomfort. If you are prone to gas and bloating, Acacia could be just the thing for you. And while Acacia can help your microbiome thrive, it can also protect your gut barrier.
A 2021 study shows it helps gut health, echoing other research over many years. This found that it helps with gastrointestinal symptoms.
Read also: High-Fiber Diet for Better Health
Acacia may be beneficial to people with LGS [Leaky Gut Syndrome]. One of the most important roles of the gut barrier is to distinguish between pathogenic and non-pathogenic compounds. Intestinal inflammation compromises the gut barrier and alters gut impermeability, known as leaky gut syndrome.
Blood Sugar Levels and Insulin Use
The FDA stated that “acacia gum has physiological effects that are beneficial to human health, including lower blood glucose and insulin levels after it’s eaten with a meal containing a carbohydrate that raises blood glucose levels.”
In a 2021 study, researchers found acacia gum may help lower glucose levels at certain times, when tied to food and beverages that fit into a healthy fiber and meal plan. They found people using 40g of gum acacia daily didn’t affect those individuals’ gastrointestinal comfort.
Researchers in a 2017 study found that a 30g acacia gum supplement over a 3-month treatment period did show glycemic benefits for people with type 2 diabetes. In context, that tracks with the knowledge that lower glycemic index foods with fiber often help people with T2D because they don’t typically lead to blood sugar spikes.
Weight Management and Cholesterol
Acacia gum has the potential to keep your weight in a healthy range while also reducing your overall body fat.
Read also: Guide to Keto Fiber
In the 2017 research looking at acacia gum’s effects on type 2 diabetes, the researchers also noted that people in that study experienced lower body mass index (BMI) when taking the 30g supplement over three months. They saw a 2.06% decrease in BMI compared to those without it. Those people also experienced lower cholesterol levels.
Another study in 2021 noted that people also saw body mass improvements and other health benefits from taking acacia gum supplements, suggesting that adding that to treatment protocols for those with or at risk for metabolic conditions could be beneficial.
Pain Relief and Cough Soothing
Research shows that acacia gum has the potential to help relieve pain. Because it’s known to relieve irritation and inflammation, acacia gum may also help control coughs. The properties of acacia gum allow it to be used in solutions to coat your throat and protect the mucus in your throat from irritation. Using acacia for coughs can possibly keep your throat from becoming sore as well as ease or prevent symptoms, including losing your voice.
Acacia Fiber and Weight Loss
As a dietary fiber, Acacia takes longer to digest, prolonging satiety. Adding a daily dose to smoothies or soups can make us feel full longer. Acacia gum has been shown to promote satiation and satiety, alter glycaemic index, affects gastric emptying, gut hormone secretion and thus helps to manage weight.
A two-arm randomized, placebo controlled, double-blind trial was conducted in the Department of Physiology at the Khartoum University. A total of 120 healthy females completed the study. They were divided to two groups: A test group of 60 volunteers receiving GA (30 gm /day) for 6 weeks and a placebo group of 60 volunteers receiving pectin (1 gm/day) for the same period of time. Pre and post analysis among the study group showed significant reduction in BMI by 0.32 (95% CI: 0.17 to 0.47; P<0.0001) and body fat percentage by 2.18% (95% CI: 1.54 to 2.83; P<0.0001) following regular intake of 30 gm /day Gum Arabic for six weeks. Side effects caused by GA ingestion were experienced only in the first week.
Read also: Gut Health on Carnivore Diet
Acacia Fiber in Keto and Low-Carb Diets
Acacia is easy to include in the diet. It is available in powder form, convenient to be mixed with water, drinks, or smoothies. Fibers are carbohydrates, and in a low-carb and keto diet, we are trying to stay away from them. Luckily, fiber cannot be digested by the human body. Therefore, yes, Acacia has the green light in low-carb and keto diets.
How to Incorporate Acacia Fiber into Your Diet
It is not always easy to include fiber in our daily nutrition. This is especially true for people following a keto or low-carb diet, which can risk a fiber deficiency. Acacia is easy to include in the diet. It is available in powder form, convenient to be mixed with water, drinks, or smoothies.
Dosage and Safety
The World Health Organization [WHO] asserts that dietary fiber intake should be 25-30g/day for a healthy lifestyle. According to the Dietary Guidelines for Americans, the adequate intake for fiber is 25 g per day for women and 30 g per day for men (USDA, 2020).
Consult your healthcare team before consuming any form of acacia. They can advise you on the clinical guidelines and safety of using something like this, especially to ensure there are no possible allergic or drug-interaction reactions. Some research shows that acacia can interact with certain medications. For example, it may prevent some antibiotics from being absorbed.
Some forms of acacia contain toxic chemicals that could cause hair loss, affect your digestive tract’s ability to take in nutrients, and stunt growth. Do not consume a form of acacia that you’re not familiar with.