PHGG
Partially Hydrolyzed Guar Gum
A gentle prebiotic fiber that supports gut bacteria, regularity, and IBS symptoms without causing bloating.
Partially Hydrolyzed Guar Gum (PHGG) is a water-soluble fiber derived from guar beans. Unlike regular guar gum, it's been processed to reduce its viscosity, making it much easier to digest and less likely to cause bloating. It acts as a prebiotic, feeding beneficial gut bacteria. It's particularly useful for IBS, SIBO, and improving regularity without the discomfort of other fibers.
Mechanisms of Action
Prebiotic Action
Feeds beneficial gut bacteria
Gentle Bulk-Forming
Adds bulk to stool without excessive gas
SCFA Production
Produces beneficial short-chain fatty acids
Recommended Dose
5-6g daily
Loading: Start with 3g and increase gradually to minimize gas
Optimal Timing
- With meals
- Can be added to drinks or food
Take with food
Best Form
PHGG powder (Sunfiber is common brand)
Alternatives: Capsules (but need many for effective dose)
Powder is most practical due to the dose needed. Dissolves completely with no gelling.
Duration
Minimum: 2 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Very mild, dissolves clear, and has minimal taste. Can be added to water, smoothies, or food.
Personalized Dosage Calculator
Get a dosage recommendation tailored to your body weight, age, goals, and health profile.
Set up your health profile for personalized recommendations
Improved Regularity
More consistent bowel movements
IBS Symptom Relief
Reduced IBS symptoms including bloating
Microbiome Support
Increased beneficial bacteria
One of the few fibers often tolerated in SIBO
Who Should NOT Take This
- Known allergy or hypersensitivity to PHGG or related compounds
Drug Interactions
May slow absorption; take medications separately
Possible Side Effects
Tip: Start low and increase gradually
Warnings
- Start with lower dose to assess tolerance
- Drink adequate water with fiber
Top studies from 27+ peer-reviewed papers
Han T et al. • Clinical nutrition (Edinburgh, Scotland) (2026)
“The PHGG-enriched enteral nutrition formulation is well-tolerated and non-inferior to a fiber-free formula among patients following GI surgery.”
Key Findings:
- The incidence of diarrhea was 9.6 % (95 % confidence interval [CI]: 6.3 to 12.8) in the experimental group and 10.1 % (95 % CI: 6.8 to 13.4) in the control group, with an absolute difference of -0.5 (95 % CI: -5.1 to 4.2) confirming non-inferiority (P < 0.001).
- In patients who consumed ≥4500 kcal over 5 days (averaging 900 kcal/day), the experimental group showed significantly improved feeding tolerance, with a reduced prevalence of diarrhea and abdominal distension (10.4 % vs 24.7 %, P = 0.045; 19.4 % vs 38.4 %, P = 0.016).
- Patients with gastric cancer in the experimental group had significantly less abdominal distension (22.7 % vs 48.8 %; P = 0.014).
- Regarding weight preservation, the experimental group demonstrated benefits in weight preservation at discharge (%weight change: -1.39 vs -2.33, P = 0.049).
Abe A et al. • Nutrients (2024)
“In summary, supplementation with PHGG was effective in improving cognitive functions, particularly visual memory, as well as enhancing sleep quality and vitality in healthy elderly individuals (UMIN000049070).”
Key Findings:
- The visual memory scores in cognitive function tests and sleepiness on rising scores related to sleep quality were significantly improved in the PHGG group compared to the placebo group.
- Vigor-activity scores were significantly improved, while the scores for Confusion-Bewilderment decreased significantly in the PHGG group when compared to the baseline.
- No significant differences were observed in mood parameters between the groups.
- In summary, supplementation with PHGG was effective in improving cognitive functions, particularly visual memory, as well as enhancing sleep quality and vitality in healthy elderly individuals (UMIN000049070).
Sakai S et al. • European review for medical and pharmacological sciences (2022)
“PHGG intake may affect immune function and suppress cold-like symptoms through the production of SCFAs in healthy adults.”
Key Findings:
- PHGG intake may affect immune function and suppress cold-like symptoms through the production of SCFAs in healthy adults.
- Published in European review for medical and pharmacological sciences (2022)
- Further research warranted to confirm findings
Reider SJ et al. • Nutrients (2020)
“The majority of effects disappeared after stopping the prebiotic and most effects tended to be more pronounced in male participants. (4) Conclusions: Herein, we describe novel aspects of the prebiotic PHGG on compositional and functional properties of the healthy human microbiota.”
Key Findings:
- To gain functional insight, we further studied stool metabolites using nuclear magnetic resonance (NMR) spectroscopy. (3) Results: In healthy subjects, PHGG had significant effects on stool frequency and consistency.
- These effects were paralleled by changes in α- (species evenness) and β-diversity (Bray-Curtis distances), along with increasing abundances of metabolites including butyrate, acetate and various amino acids.
- On a taxonomic level, PHGG intake was associated with a bloom in Ruminococcus, Fusicatenibacter, Faecalibacterium and Bacteroides and a reduction in Roseburia, Lachnospiracea and Blautia.
- The majority of effects disappeared after stopping the prebiotic and most effects tended to be more pronounced in male participants. (4) Conclusions: Herein, we describe novel aspects of the prebiotic PHGG on compositional and functional properties of the healthy human microbiota.
Zhao W et al. • Nutrients (2020)
“The combination of HG and HP as double preload resulted in better GR than both single HG or HP preload did.”
Key Findings:
- Co-preload of partial hydrolyzed guar gum and highly cooked potato (PHG + PHP + R) resulted in improved acute GR in terms of peak glucose value and glycemic excursion compared with either HG preload or HP preload.
- All the meals with preload showed comparable or improved self-reported satiety.
- Within an equicarbohydrate exchange framework, both high-GI and medium-GI potato preload decreased the postprandial glycemic excursion in young healthy female subjects.
- The combination of HG and HP as double preload resulted in better GR than both single HG or HP preload did.
Study Type Distribution
Goals This Supplement Supports
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.