✓ Safety Verdict: Generally Safe
E412 (Guar Gum) is a natural fibre from guar beans that's generally safe for most people. It's gluten-free, vegan, and may have health benefits like improved digestion. Some people may experience gas or bloating at high intakes, but typical food amounts are well-tolerated.
What is E412 (Guar Gum)?
E412 is guar gum, a natural thickening agent extracted from guar beans (legumes native to India and Pakistan).
How it's made:
- Guar beans are dehusked and milled
- The endosperm (seed center) is separated and ground into powder
- Result: pure guar gum (galactomannan polysaccharide)
Why it's used:
- Thickening – creates viscosity in liquids
- Stabilizing – prevents ice crystals in ice cream
- Binding – holds ingredients together (gluten-free baking)
- Soluble fibre – adds dietary fibre to products
Where is E412 Found?
Ice Cream & Frozen Desserts:
- Ice cream – prevents ice crystals, improves texture
- Frozen yogurt and gelato
- Sorbets
Gluten-Free Products:
- Gluten-free bread (replaces gluten's binding properties)
- Gluten-free pasta
- Gluten-free cakes and pastries
Other Foods:
- Salad dressings and sauces
- Soups (thickener)
- Soft cheese and cream cheese
- Pie fillings
- Beverages (adds body)
Health Benefits of Guar Gum
As a soluble fibre, guar gum may have health benefits:
1. Digestive Health
- Feeds beneficial gut bacteria (prebiotic effect)
- May relieve constipation (bulks stool)
- Slows digestion (increases satiety)
2. Blood Sugar Control
- Slows sugar absorption – may help stabilize blood glucose
- Some studies show improved blood sugar in diabetics
3. Cholesterol Reduction
- May lower LDL cholesterol by 10-15% (at supplement doses)
- Binds to cholesterol in gut, reducing absorption
Side Effects
Guar gum is safe at food additive levels, but high doses may cause:
Digestive Issues (High Doses):
- Gas and bloating – fermentation by gut bacteria
- Diarrhea or loose stools – draws water into intestines
- Abdominal cramping (rare)
Context: Food products contain 0.1-1% guar gum. Side effects typically occur with supplement doses (5-15g) – far more than food.
Choking Hazard (Supplements Only):
In the 1990s, guar gum diet pills caused choking deaths when they expanded in the throat. These products were banned.
Food products are safe – guar gum is pre-hydrated and diluted, not a choking risk.
Is E412 Vegan and Gluten-Free?
- ✅ 100% Vegan – from plant beans
- ✅ 100% Gluten-Free – no wheat, barley, or rye
- ✅ Suitable for all diets – halal, kosher, vegan, vegetarian
Regulatory Status
UK/EU: Approved with no ADI limit (safe at any level)
US: FDA "Generally Recognized As Safe" (GRAS)
The Bottom Line
- ✅ Natural – from guar beans (legume)
- ✅ Safe at food levels – well-tolerated by most people
- ✅ May have health benefits – fibre, blood sugar, cholesterol
- ✅ Gluten-free and vegan
- ⚠️ High doses may cause gas/bloating (supplements, not food)
- ✅ Found in ice cream, gluten-free bread
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Last updated: February 2026