Sweets & Treats, Without Gums & Thickeners
Why worry about gums and thickeners?
Like I’ve mentioned previously on my @ABitofThyme Instagram profile, gums and thickeners are a huge concern for people with SIBO, Candida, or gut health issues in general. I didn’t understand the importance of keeping gums and thickeners out of my diet, nor was I informed of this complication, the first time I was diagnosed with SIBO about two years ago. So, naively, I stocked up on store bought nut milks, vegan ice creams, and gluten free products that were all made with gums and thickeners. Quickly after, my SIBO sky rocketed, and I was in even worse condition than before.
Xantham gum specifically, is a product of bacteria fermentation, so staying away from this while fighting SIBO is absolutely crucial. Although a few gums are derived from natural plants, and considered to be non-harmful to the body, these plants are still in the High FODMAP family, so it’s best to stay away from them altogether. In general, gums and thickeners harvest and feed bacteria, producing more gas and bloating, which only fuels SIBO. Not to mention, no matter what your digestive condition is, gums and thickeners are indigestible - even if you don’t suffer from SIBO or gut health issues, why would you want to feed your body something that’s indigestible?
Gums and thickeners are sneaky and well hidden. They hide out in store bought products, as previously mentioned, but are not limited to nut milks and vegan ice creams. They’re even added to plant based yogurts, gluten free baked goods including cake mixes, cookie mixes, brownie mixes, pancake mixes, and other products such as breads, pastries, crackers, pastas, soups, you name it. Even if you aren’t a Celiac, a SIBO fighter, or gut health sufferer, some of the products you are buying from the store will most likely be made with quite a few gums and thickeners. Pre-packaged meals that you’ll find in the freezer section, are huge culprits of this. Sometimes, you’ll even find gums and thickeners in salad dressings, dips, hummus, or pre-packaged guacamole. Anything that is thick, sturdy, or creamy in consistency.
Gums and thickeners act as binders and preservatives. They’re most often used in plant based and gluten free products, because these products lack the stability and natural binding agents to keep their shape, and “appealing” nature. Eggs, dairy, and gluten are three major proteins that have powerful binding agents within their molecular protein compound. Take these binding agents out, and your time spent in the kitchen gets a little complicated and frustrating. Lactose is a protein in dairy that breaks down into sugar, which is what gives ice cream, yogurt, and any dairy filled treat, it’s thick, creamy, luscious, and luminous look and consistency.
The following are gums to look out for/avoid - carrageenan, guar gum, Xantham gum, gellan gum, locust bean gum, and lecithins