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Partially Hydrolyzed Guar Gum
Low-viscosity prebiotic fiber that feeds beneficial gut bacteria and improves IBS and SIBO symptoms without bloating.
What the evidence says
PHGG appears to help in 5 of 5 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality randomised trials published 2005–2024 with a typical study size of 52 participants.
Based on 20 studies · 14 RCTs · 896 total participants
Confidence
ModerateWhat the studies found
By outcome
PHGG has an evidence score of 8.5/10 — very strong evidence based on 20 indexed studies. Low-viscosity prebiotic fiber that feeds beneficial gut bacteria and improves IBS and SIBO symptoms without bloating.
The commonly studied dose of PHGG is 5-6g daily. Research points to an estimated optimal dose around 6g, with a minimum effective dose near 3g. Individual response varies — start low and adjust.
The best time to take PHGG is with meals. Take it with food. Partially hydrolyzed guar gum (PHGG) is a water-soluble prebiotic fiber derived from guar bean endosperm.
Ginger Extract
Likely helpsGingerols and shogaols reduce nausea, accelerate gastric emptying, and provide systemic anti-inflammatory benefits.
Inulin
Likely helpsPrebiotic fiber that selectively feeds Bifidobacteria and Lactobacilli, producing short-chain fatty acids for gut health and immunity.
Last reviewed May 2026 · evidence from 25 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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.
Feeds beneficial gut bacteria
Adds bulk to stool without excessive gas
Produces beneficial short-chain fatty acids
How PHGG works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
5-6g daily
Loading: Start with 3g and increase gradually to minimize gas
Take with food
| Form | Type |
|---|---|
| 🧪PHGG powder (Sunfiber is common brand) | Recommended |
| 💊Capsules (but need many for effective dose) | Alternative |
Powder is most practical due to the dose needed. Dissolves completely with no gelling.
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.
Based on multiple RCTs showing symptom improvement in IBS patients. Studies show benefits in both constipation-predominant and diarrhea-predominant IBS. Effect diminished at follow-up in some studies.
More consistent bowel movements
Reduced IBS symptoms including bloating
Increased beneficial bacteria
One of the few fibers often tolerated in SIBO
May slow absorption; take medications separately
Tip: Start low and increase gradually
PHGG is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are initial gas. Use caution if any of these apply to you: Known allergy or hypersensitivity to PHGG or related compounds.
Resistant Starch
Likely helpsBypasses small intestine digestion to feed colon bacteria that produce butyrate — supports blood sugar, gut integrity, and metabolic health.
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