Did you know most Americans do not meet their daily need of dietary fiber, which is essential in helping with bowel regularity and supporting overall health? Acacia fiber is a great example of dietary fiber that has been around for centuries but has become more commercially available, especially in supplemental form, in recent years. So, how does acacia fiber stack up, and can it improve health conditions like digestive health or heart disease? Keep reading on to find out.
What is acacia fiber?
Acacia fiber is a soluble fiber that comes from the resin of an Acacia tree and is mainly found in certain African regions. Soluble fiber is a type of dietary fiber that dissolves in water to form a gel-like substance and may contribute to cholesterol and blood sugar level management.
In December 2021, acacia fiber was included in the FDA's definition list of dietary fiber. It is also known by the following names:
- Acacia gum
- Gum acacia
- Gum arabic
- Acacia arabica
- Acacia senegal
- Acacia seyal
Acacia fiber is typically sold as a supplement in powdered form that is designed to be mixed with a liquid when consuming.
Potential health benefits of acacia fiber
Most dietary fibers are well-studied for their potential health effects. The Academy of Nutrition and Dietetics recommends 14 grams of fiber per 1,000 calories daily for adults, but individual needs will vary based on energy intake. Even so, roughly 95% of Americans do not meet their daily fiber needs.
That's where commercially available fiber options come in — to fill the nutritional needs modern diets may lack. Although acacia fiber has been commonly used as a traditional medicine for thousands of years to manage various conditions, research in terms of potential health impacts is still limited, and its commercial variants need to be investigated further.
Nonetheless, some researchers suggest that acacia fiber may have a positive impact on certain health conditions.
Gut health support
Acacia gum acts as a prebiotic, meaning it acts as an energy source for the beneficial bacteria in the gut. Notably, in one study, Bifidobacterium and Lactobacilli genus strains (common types of beneficial bacteria) increased in people who consumed this type of fiber regularly. Increasing certain types of beneficial bacteria at specific doses may help support a healthy gut microbiome.
Further, acacia gum appears to contribute to the management of several specific gut health conditions in children, like acute non-bloody diarrhea. However, it does not appear to impact stool transit time.
While some of the research is promising, at this time, most research has been done in specific population groups like children, those who are breastfeeding or pregnant, and older individuals. Hence, these results are not applicable to the broader population. More rigorous research is needed to understand the impact of acacia gum on gut health.
Weight management
Some research on acacia fiber indicates it may help with weight management in specific population groups, like women and patients with type 2 diabetes.
Specifically, one study reported a weight reduction in those with type 2 diabetes who took 30 g of acacia fiber per day for 3 months. Although the results of this study are promising, it has several limitations. For instance, the population used for the study was predominantly female with type 2 diabetes, and it is possible that potential overall dietary changes impacted weight loss results. Therefore, these results are not generalizable outside of this population, and it is hard to say if these results are entirely due to acacia fiber as opposed to other dietary factors.
More research is needed on other population groups, as well as dosage, since clinical trials to date have reported inconsistent doses of acacia fiber in their studies.
Blood sugar control
Several studies suggest acacia gum may potentially help control fasting blood sugar and hemoglobin A1c levels, an indicator of the average blood sugar levels over the past three months.
In one randomized controlled cross-over study, patients with gastroparesis — a functional disorder referring to stomach paralysis that leads to delayed stomach emptying — consumed varying types of fiber and water to see how they compared. Acacia gum appeared to help regulate blood sugar levels and thus may be an appropriate supplement to help reduce symptoms in some patients with gastroparesis.
However, the sample size was quite small (10 participants), and larger studies are needed to see if the results can be replicated. Additionally, the tool used to measure blood sugar levels in this study was limited, and more advanced tools that provide robust information should be considered in future research.
Alternatively, some research reports that 20 grams of acacia gum, when consumed with a meal, showed a lower blood sugar response within 20 minutes post-meal. However, these effects were not long-lasting and may not support an overall reduction in blood sugar levels.
As results are contradictory, more extensive studies are needed to determine exactly how acacia gum impacts blood sugar levels.
Lower cholesterol levels
Research on gum acacia and cholesterol suggests that it may help decrease LDL cholesterol — low-density lipoproteins, cholesterol that builds up in the arteries — in patients with sickle cell anemia.
In one study, sickle cell anemia patients aged 5–42 were given 30 grams of gum acacia daily for 12 weeks. Both total and LDL cholesterol decreased. However, this study did not have a control group, so it's difficult to assess the validity of these results. The clinical significance of these findings is limited as the length of the study was short and we don't know what kind of results can be expected after 12 weeks of use.
More long-term research is needed, including tracking side effects, to understand if gum acacia can be safely recommended for different people to help with cholesterol or lower heart disease risk.
Potential side effects of acacia fiber
The potential side effects of acacia fiber supplements are not well known. However, some potential short-term side effects for daily dosing up to 30 grams may include:
- Undesired sensation in the mouth
- Morning nausea
- Minor diarrhea
- Bloating
Most clinical studies to date are short-term and are therefore unable to measure potential long-term side effects accurately, so more research is needed.
Drug interactions
Some animal studies indicate that acacia fiber supplementation may increase the absorption of certain types of drugs like amoxicillin (an antibiotic) and meloxicam (an anti-inflammatory).
While existing studies haven't identified any further drug interactions with acacia fiber, research in this area is limited, and more large-sample research is needed to investigate further.
How to use acacia fiber
Acacia fiber can be added to your diet in a variety of ways. To boost your soluble fiber intake, try adding it to:
- Water
- Smoothies
- Yogurt
- Oatmeal
As potential side effects may occur, add fiber slowly to the diet, starting with smaller doses until tolerated. Take this supplement with ample water to further help reduce potential side effects.
Final thoughts
Research indicates acacia gum may potentially benefit several health conditions, especially gut health. Further, it may potentially support weight management alongside other health practices.
While research in this area is promising, more large-scale studies are needed, particularly in the general population. Research on potential long-term side effects is limited. If using acacia fiber supplements, take them with lots of water, follow the product guidelines on the label, and speak to your healthcare provider to see if it is right for you.
FAQ
What is the difference between acacia fiber and other types of fiber?
Acacia fiber is a type of soluble fiber; soluble fiber gels in water and may help control cholesterol and blood glucose levels. Another type of dietary fiber, insoluble fiber, does not dissolve in water. Instead, it helps bulk stool and move it through the intestine, thus helping improve constipation symptoms.
Which is better, acacia or psyllium?
Both acacia and psyllium fiber likely offer similar health benefits. Psyllium fiber has been studied more extensively and is commonly used to help manage constipation, diarrhea, cholesterol levels, and blood sugar levels. However, the limited research on acacia fiber so far suggests it may provide similar benefits.
Can acacia fiber help with weight loss?
Animal and human studies indicate acacia fiber may be helpful for weight loss and potentially support satiety in particular population groups like women and those with type 2 diabetes. Although research is promising, more studies are needed on other populations, dosing, and potential adverse effects. Check with your healthcare provider before using acacia fiber as a weight loss aid.
Is acacia fiber safe for people with diabetes or other health conditions?
Research on the potential long-term effects and toxicity is lacking in this area, as most studies on this fiber are short-term. However, the FDA classifies this fiber as Generally Recognized as Safe (GRAS). There is research lacking on pregnant and lactating individuals and thus, it is not recommended for this population at this time. Follow the dosing guidelines on the product label and speak with your doctor before use.
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Acacia fiber is a soluble fiber that may support a variety of body systems like digestive health, blood sugar management, and LDL cholesterol level management, and may help with weight loss in certain populations; however, research is preliminary.
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Acacia fiber is Generally Recognized as Safe (GRAS) by the FDA.
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Short-term side effects may occur when taking acacia fiber, including diarrhea, nausea, bloating, and/or an unusual mouth sensation.
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When using acacia fiber supplements, use as directed on the package and discuss with your health care provider to see if it is right for you.
12 resources
- FDA. FDA grants citizen petition on acacia (gum arabic) as a dietary fiber.
- USDA. Dietary Guidelines for Americans.
- National Center for Complementary and Integrative Health. Probiotics: usefulness and safety.
- Academy of Nutrition and Dietetics. Fiber.
- Biomolecules. The efficacy of gum arabic in managing diseases: a systematic review of evidence-based clinical trials.
- Lipids in Health and Disease. Effect of gum arabic (Acacia senegal) supplementation on visceral adiposity index (VAI) and blood pressure in patients with type 2 diabetes mellitus as indicators of cardiovascular disease (CVD): a randomized and placebo-controlled clinical trial.
- Nutrients. The short-term effects and tolerability of low-viscosity soluble fibre on gastroparesis patients: a pilot clinical intervention study.
- Journal of Lipids. Acacia senegal (gum arabic) supplementation modulate lipid profile and ameliorated dyslipidemia among sickle cell anemia patients.
- Pulse Foods. Dietary fiber.
- Drugs.com. Acacia gum.
- Code of Federal Regulations. Gum arabic.
- Academic Press. Gum arabic dietary fiber.
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