Clinical Practice: Why do Nutritionists Recommend PHGG?
Why do Nutritionists Recommend PHGG?
This guest post is from Megan Crockart, a Clinical Nutritionist, and she explains why she recommends PHGG to her clients.
You can find out more about Megan at the end of this post.
Over to Megan:
Partially Hydrolysed Guar Gum, better known as PHGG, is one of my favourite soluble fibres to use in clinical practice.
If you asked me which supplement I recommend most frequently, PHGG would be near the top of the list.
Why do I recommend PHGG?
PHGG is a soluble prebiotic fibre. This means it reaches the large intestine, where it can be used by microorganisms living within the gut.
Because much of my clinical work focuses on gut health, I regularly see people experiencing constipation, diarrhoea, bloating and digestive discomfort.
Some present with suspected or diagnosed small intestinal bacterial overgrowth, while others have more complex changes affecting their gut microbiome.
Many of these clients are sensitive to dietary changes and find that increasing fibre too quickly makes their symptoms worse.
In my experience, PHGG is generally one of the better-tolerated fibres.
It is also FODMAP Friendly, making it a practical option for people currently following a low-FODMAP diet under professional guidance.
Although I do not want clients remaining on an unnecessarily restrictive diet long term, PHGG can help us introduce soluble fibre while we investigate and address the factors contributing to their digestive symptoms.
Start low, Build slow
Even a well-tolerated fibre needs to be introduced gradually.
I generally have clients begin with a small amount and progressively increase it over one or two weeks. The appropriate amount depends on the individual, their current fibre intake and the symptoms they are experiencing.
One client came to see me after self-prescribing PHGG and developing substantial bloating and abdominal discomfort.
It turned out that they had started with two tablespoons per day!
Reducing the amount and introducing it more gradually made an enormous difference.
The lesson is simple: when adding fibre, start low and build slowly.
PHGG for Constipation & Diarrhoea
One reason PHGG is so useful in practice is that it can help support bowel regularity in people experiencing either constipation or loose stools.
Rather than simply adding bulk, soluble fibre interacts with water and is fermented by bacteria in the large intestine. This can help create a more balanced environment and support more comfortable, predictable bowel movements.
Research has examined PHGG in people with constipation, diarrhoea and irritable bowel syndrome. However, individual responses vary, particularly when someone has persistent or unexplained digestive symptoms.
Easy to take Consistently
A supplement can only help if someone is willing and able to take it consistently.
My clients are generally very compliant with PHGG because it dissolves easily, has virtually no taste and can be added to water, smoothies, yoghurt or other foods and drinks.
This makes it easier to incorporate into an everyday routine than many thicker or strongly flavoured fibre products.
Fibre Supplements Should Support the Diet
My preference is always to work with food as medicine and help clients consume a greater variety of fibre-rich foods.
However, some people have so much happening in their gut that they cannot immediately tolerate large dietary changes. PHGG can provide a gentler starting point while we work on food variety and the underlying factors contributing to their symptoms.
In suitable clients, I would often prefer a well-tolerated prebiotic fibre that feeds existing gut bacteria over the indefinite use of a generic probiotic chosen without a clear clinical reason.
Could PHGG also Affect Sleep?
Some clients have told me that their sleep improved after introducing PHGG.
A small eight-week randomised controlled trial investigated daily PHGG supplementation in healthy adults experiencing constipation symptoms.
The researchers reported improvements in some bowel measures as well as self-reported sleep and motivation scores, particularly among participants consuming five grams per day.
This is interesting, but it does not establish PHGG as a sleep treatment. Sleep was a self-reported secondary outcome, and more research is required to understand whether changes in the gut environment can reliably influence sleep.
For me, the main reason to recommend PHGG remains its practical role as a gentle, easy-to-use prebiotic fibre.
Written by Megan Crockart
Clinical Nutritionist
Balancing Nutrition + Yoga
This article provides general information and does not replace individual medical or nutritional advice. Persistent constipation, diarrhoea, abdominal pain or unexplained changes in bowel habits should be discussed with a qualified healthcare professional.
Reference
Abe A, Morishima S, Kapoor MP, et al. Partially hydrolyzed guar gum is associated with improvement in gut health, sleep, and motivation among healthy subjects. Journal of Clinical Biochemistry and Nutrition. 2023;72(2):189–197. doi:10.3164/jcbn.22-75.
