Understand your gut. Choose the right prebiotic fibre for you.
If you've ever tried a fibre supplement and felt worse, not better... you're not alone.
Many people assume all fibre is the same. It isn't.
For people who experience digestive discomfort - PHGG is an evidence-based prebiotic fibre that works with your gut, not against it. It dissolves completely clear, ferments slowly, and is well-tolerated (especially when introduced gradually) - which is exactly why practitioners recommend it.
- Low FODMAP certified
- Clinically researched
- Gentle on sensitive digestion
- Practitioner trusted
Why fibre matters for Gut Health
Fibre does a lot more than you think
Most people know fibre keeps things moving. But that's a bit like saying a rainforest just provides shade.
When it comes to prebiotic fibres, what they actually do is far more interesting – they feed the trillions of bacteria living in your gut, help protect your gut lining, and produce compounds that play an important role in many of the body's natural processes, including immune function. The type you eat matters more than many people realise.
01. Microbiome Nourishment
Your gut bacteria don't just exist - they work. And like anything that works hard, they need to eat. Certain fibres, called prebiotics, are exactly the food they're waiting for. Feed the right ones, and they thrive. Neglect them, and the less helpful ones fill the space.
Fun fact: Gut bacteria are alive.
They live in communities and help to keep each other in check. They consume food and they produce substances that helps to keep their communities - and us - healthy.
02. Digestive comfort
The right fibre can help regulate how things move through your gut - helping to manage bloating, supporting stool consistency, and making daily digestion feel a lot more predictable. Not all fibres act the same, which is why type matters.
03. Short-chain fatty acid (SCFA) production
When certain gut bacteria ferment prebiotic fibre, they produce short-chain fatty acids - compounds that feed your gut lining, help regulate inflammatory processes and support a resilient gut environment. This is the bit most fibre conversations skip. It's worth knowing.
4. Gut barrier support
Your gut lining is the physical barrier that determines what is absorbed into your body. It's constantly working to keep the right things in and the wrong things out. The bacteria that live there - supported by prebiotic fibre - produce the compounds that keep that lining healthy and functional.
5. Metabolic health
A well-nourished gut microbiome does more than ferment fibre. Research continues to explore links between a diverse gut microbiome and metabolic health, including blood glucose regulation and energy metabolism. A varied intake of dietary fibre helps nourish a diverse community of beneficial gut microbes, supporting a resilient microbiome over time.
6. Digestive resilience
A gut that's been consistently nourished with fibre usually handles disruption better - stress, travel, antibiotics, a difficult few weeks of eating. Think of daily fibre as the maintenance that makes your gut more robust over time.
Not all fibre works the same way.
Soluble fibre
Insoluble fibre
If you are unsure which type of fibre you can tolerate, start by introducing new fibre gradually into your diet.
Fibre & Prebiotic fibres
Whats the difference?
Think of a sourdough starter. You add flour and water, leave it for a few days, and it starts to bubble. The flour is fuelling the wild bacteria, which ferment it and produce certain types of acids such as short chain fatty acids, which create the environment for a thriving, balanced culture - sometimes for decades. That's essentially what happens in your gut. Prebiotics are the flour.
The fuel for the healthy microbes that live within us
Prebiotics are selectively used by specific microbes living in the colon - including Lactobacillus, Akkermansia, and Bifidobacterium - in a way that benefits human health. They're the food for our resident microbes and the main reason that they thrive.
Prebiotic fibres can also be found in foods such as onions, garlic, Jerusalem artichokes, chicory root; as well as in supplements such as PHGG.
The live microbes
Probiotics are live microbes (usually specific strains of bacteria or yeast in foods or supplements) that can benefit our health when consumed in the right amounts. They’re best thought of as temporary reinforcements: they don’t permanently replace the microbes that already live in our gut (our microbiome).
Prebiotics feed both the probiotic bacteria and our existing gut bacteria once they reach the colon.
What the process produces
When probiotics do their work, they produce substances - short-chain fatty acids and other compounds - that have specific additional benefits on our health. These end-products are termed ‘postbiotics’. Short chain fatty acids produced via bacterial fermentation of PHGG is one example
Who is Fibre for?
Recommended intake
The UK recommended daily intake of fibre is 30g
To put that in perspective
You may benefit from extra fibre support if...
30%
1 in 5
<10%
The American Gut Project found that people who ate more than 30 different plant types per week had significantly more diverse gut microbiomes than those eating 10 or fewer.
Not 30 servings
30 different plants.
Herbs and spices count.
It adds up faster than you think.
The Ingredient
What is PHGG?
PHGG stands for Partially Hydrolysed Guar Gum. We know - it doesn't exactly roll off the tongue... but what it describes is genuinely useful: a gentle soluble fibre that's been partially broken down to make it easier to digest and dissolve. It is derived from guar beans and has been clinically studied for decades.
Unlike a lot of fibres, PHGG dissolves completely clear. No gritty texture, no thick gel, no chalky aftertaste. You can add it to a coffee and honestly not notice it's there. And because it ferments slowly in the gut, it's far less likely to cause bloating and gas than some other fibre supplements.
It is classified as a prebiotic - selectively feeding beneficial gut bacteria and supporting the production of short-chain fatty acids and other compounds that your gut barrier depends on.
Clinically researched. Gentle on digestion. Trusted by practitioners.
What PHGG may help support.
There's a strong body of clinical evidence for PHGG – here's what it suggests: It is important for us to point out that individual results can vary.
1. Healthy bowel regularity and stool consistency
Research suggests PHGG can help stools become more consistent. Whether you tend towards harder or looser stools, PHGG can help to normalise things. Not urgently, not harshly - just a more predictable, comfortable rhythm over time.
2. Reduced bloating and gas
PHGG ferments slowly. That means that fora large proportion of people, less gas should be produced compared to rapidly fermentable fibres. If you've had bad experiences with other fibres- or with high-FODMAP foods - this could be the reason why.
3. Gut microbiome diversity
As a prebiotic, PHGG selectively feeds Bifidobacteria and other beneficial species. More diversity in your gut microbiome means better resilience - to disrupted daily routines (such as lack of sleep, or prolonged stress) and immune challenges.
4. Supporting sensitive guts
Clinical trials have looked at PHGG - not just general gut health - with promising results across different presentations. It's one of the reasons practitioners recommend it for their patients with sensitive digestion.
5. Low FODMAP suitability
Certified Low FODMAP by Monash University - which makes it one of the very few prebiotic fibres you can use confidently during a Low FODMAP protocol.
6. Short Chain Fatty Acid (SCFA) production
PHGG fermentation produces short-chain fatty acids, including butyrate - which feeds the cells lining your colon and helps regulate the gut environment. A superpower of many gut microbes is producing SCFAs; PHGG gives them the fuel to do it.
7. Support during dietary transitions
Changing your diet, going through a gut protocol, navigating an elimination diet? PHGG is often recommended as a consistent anchor during that process - gentle enough not to add to the disruption.
PHGG has minimal impact on the upper digestive tract. It's saving itself for the colon - where the interesting stuff happens.
PHGG reaches the colon
Beneficial bacteria ferment it slowly
SCFAs are produced
PHGG may be suitable if you...
Have ongoing digestive issues
Struggle to maintain normal bowel function
Follow a Low FODMAP diet
Have sensitive digestion
Want to support your microbiome long-term
Follow a practitioner-guided protocol
About PHGG
What is PHGG?
PHGG stands for Partially Hydrolysed Guar Gum. It's a gentle soluble fibre made from guar beans that's been partially broken down - the hydrolysed part - to make it easier to digest and dissolve. It has a neutral taste, dissolves completely clear, and has been clinically studied for decades. It's also a prebiotic, which means it selectively feeds the beneficial bacteria in your gut.
Is PHGG a prebiotic?
Yes. To be classed as a prebiotic, a fibre needs to selectively feed beneficial gut bacteria - not just pass through. PHGG does this. It reaches the colon intact, gets fermented by bacteria like Bifidobacteria, and produces short-chain fatty acids as part of that process. Not all fibres do this. PHGG specifically does.
Is PHGG Low FODMAP?
Yes. PHGG is certified Low FODMAP by Monash University - which means it's been independently tested and verified as suitable for use during a Low FODMAP protocol. It's one of the very few prebiotic fibres that carries this certification.
What does PHGG do for the gut microbiome?
It feeds the good bacteria selectively - particularly Bifidobacteria. Those bacteria then ferment it and produce short-chain fatty acids, which support the gut lining, regulate inflammation, and help keep the overall gut environment balanced. It's essentially adding the right fuel to the right engine.
