PHGG: The fibre supplement I actually recommend
This week I want to talk about a supplement I love using in my clinic and for myself.
This post is for general educational purposes only. Please discuss with your registered health professional before starting any new supplement.
What is PHGG?
PHGG stands for partially hydrolysed guar gum. It’s a prebiotic fibre, meaning it feeds the beneficial bacteria in your gut.
It’s also the only fibre powder I’ve had real success with, both in my own life and with clients. At lower doses dissolved in water it has no taste for me at all (even as a self-confessed super taster), and at higher doses it’s only ever mildly noticeable.
Why I like it
PHGG is considered a stool normaliser. That means it may help support regular bowel motions if you’re dealing with constipation, and may help firm things up if you’re dealing with diarrhoea. This bidirectional effect is fairly unique among fibres (most do one or the other).
If you struggle to eat enough fibre in the day (hello low appetite and my ADHDers), or you’re dealing with constipation or diarrhoea, it can be a useful tool to have in your kit. (Of course, it’s always worth investigating the underlying cause of constipation or diarrhoea rather than just managing the symptom).
Dosing: start low and go slow
As PHGG is a fermentable fibre, higher doses can cause gas or cramping in some people. For this reason, I always start clients on a low dose (e.g. ¼ teaspoon), before gradually working up to their therapeutic dose.
A standard dose often ends up being around 2 teaspoons (4g), which provides approximately 3.5g of fibre. This is over 10% of an adult’s daily fibre needs.
Considerations
Medication timing: As a fibre, PHGG could theoretically interfere with the absorption of medication. Separate it from medications by at least 2 hours.
How to take it: Dissolve it in a glass of water or another beverage, or stir it through cooking.
Where to get it: It’s cost effective and widely available in retail health food stores. In clinic, I use a practitioner-only brand.
PHGG isn’t a magic solution, but it’s one of the more gentle and versatile fibre supplements we have access to. If gut regularity is something you’re navigating, it might be worth a conversation with your nutritionist or health professional about whether it’s right for you.
If you’re new - hi I’m Kate a Certified Practicing Nutritionist (AARPN) and founder of Plena Nutrition, an online nutrition clinic supporting adults and families across Australia via Telehealth.
