Acacia gum (acacia fiber) is a complex fiber that’s indigestible to humans. It reaches the colon practically untouched and feeds the probiotic bacteria. Research shows it supports Bifidobacterium and increases the production of butyrate and other beneficial short-chain fatty acids in the colon. Taking acacia gum is one of the best ways to support the healthy bacteria in the colon.
A study from 2003 showed that acacia gum ferments at a much slower rate than most other prebiotics. As such, it’s better tolerated than many other fibers or prebiotics. The dosage was ramped up from 10 g/day to 70 g/day. At doses below 30 g/day, acacia didn’t produce any more side effects than a sugar solution used as a control. Even at 60 g/day only 3 out of the 20 participants had any digestive side effects, and even then the side effects were very mild.
The study also showed a significant increase in the number of Bifidobacterium in people taking acacia gum.
Dosage
A 2008 study tested various doses ranging from 5 to 40 g/day and came up with 10 g/day as the optimal dose. Higher doses didn’t support further growth of Bifidobacterium and in fact reduced the number of Lactobacilli, another probiotic bacteria.
I recommend that you start slowly and build up the dosage over 2 to 3 weeks. This gives your gut time to adjust and should further minimize any digestive problems.
For references:
- 1 level teaspoon = 2 grams of acacia gum
- 1 level tablespoon = 6 grams of acacia gum
Here’s the product I’m taking:
Just mix into a glass of water and drink. Acacia fiber has almost no taste, so it does down easily.
