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How PHGG can help your gut

Whether you have bloating, constipation, diarrhoea, or gut pain, PHGG is an easy inexpensive way to relieve your symptoms.

Partially hydrolysed guar gum, or PHGG, is a fancy name for a type of soluble fibre which comes from the seeds of the guar bean. While other fibres can make matters worse, PHGG is low FODMAP and well tolerated by those suffering IBS (irritable bowel syndrome), SIBO (small intestinal bowel syndrome) or other digestive complaints.

You can find PHGG in our online shop. If you would like more advice about how to use it or you would like help and guidance for your health condition, please book an appointment with our practitioner, Carmela.

A great all-rounder

PHGG is good for anyone who wants to bump up their fibre intake, and can significantly improve symptoms of:



Inflammatory bowel diseases (IBD) - Crohn's disease and ulcerative colitis


Chronic constipation

Acute or chronic diarrhoea

It is not just useful for gut health. It can also support weight management, blood sugar balance, hormonal issues and cardiovascular health.

Pic I Yunmai on Unsplash

How PHGG can help

Relieves constipation and diarrhoea (or both)

Studies show that PHGG reduces reliance on laxatives for constipation and ameliorates diahrroea. If you suffer either, or if you suffer the classic IBS symptoms of swinging between the two, you will find it helpful.

Helps improve SIBO

PHGG can reduce numbers of micro-organisms that cause SIBO. Studies show that using it alongside treatment will help you achieve better outcomes.

Feeds good bacteria

PHGG is a prebiotic fibre, which provides a fuel source for beneficial bacteria. It can increase numbers of the two key families of bacteria in the gut, Bifidobacteria and Lactobacilli.

A healthier microbiome is crucial to strengthening your digestive system. A good treatment protocol for SIBO and other gut disorders should always include building a robust microbiome, to reduce your chances of suffering problems in the future.

Repairs the gut lining

Good bacteria produce by-products known as short chain fatty acids (SCFAs). These SCFAs are highly beneficial to the health of the digestive system.

One of their functions is to provide an energy source for the cells lining the gut. This is helpful for many digestive problems that compromise the gut lining, including SIBO, and is especially important to help repair damage to cells caused by inflammatory bowel diseases.

The SCFA, butyrate, also feeds specific bacteria (Akkermansia) that produce mucus, essential to the health of the gut lining.

Keeps yeast and bacterial infections at bay

SCFAs create an acidic environment in the large intestine that is inhospitable to pathogenic bacteria and inhibits yeast and bacterial overgrowths.

Balances hormones

Pic by Mehrpouya H Unsplash

PHGG can help balance sex hormones. It inhibits an enzyme called beta-glucuronidase, which disrupts healthy metabolism of oestrogen, and so is particularly useful fpr oestrogen-dominant conditions such as:


Heavy or painful periods



Breast tenderness

Hormone-related headaches

Hormone-related mood disorders

Lowers blood sugar

PHGG is ideal for anyone who wants to better control blood sugar levels. You can use it if you are diabetic, pre-diabetic, or just want to lose weight, feel healthier and more energetic.

Keeps you fuller for longer

Soluble fibre slows down energy release from food and will help keep food cravings at bay. And because it helps balance blood glucose, you won't succumb to the munchies that inevitably follow a blood sugar dip.

Lowers cholesterol

Pic by Anirudh on Unsplash

Like other soluble fibres, PHGG is very good at lowering cholesterol, and is a safe, easy and effective way to bring levels back into balance.

How to use PHGG

I usually recommend Wonder Foods PHGG Plus. It has spore-based probiotics added, which are much better tolerated than normal probiotics, as they are not active until they hit the large intestine.

PHGG is very easy to use as it is a tasteless, odourless powder. You can add to smoothies, sauces, stir into a glass of water or other drink. The spore-based probiotics in PHGG Plus are heat stable so it is ok to add it to a hot drink.

The usual dose is around 3 heaped tsp per day. I recommend that you start on a smaller dose of around 1/4 to 1/2 tsp and then build up slowly over a few days. This is especially important if you are quite sensitive to different foods.

If you start to feel your symptoms worsen, it could be that you are going too fast with the dosage. Try stepping back your dose a bit. If this doesn't help, put your PHGG to one side and look at diagnosing and treating the underlying cause of your symptoms, before using it again.

Book an appointment with me if you would like guidance and an action plan to overcome your gut problems for good.

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