Partially Hydrolyzed Guar Gum (PHGG): Comprehensive Guide on Benefits and Uses of Guar Fiber
✓ Expert Review by:Â
Derek Timm, PhD, RDN
Partially Hydrolyzed Guar Gum (PHGG) is a water-soluble, prebiotic dietary fiber with a wide range of clinically validated health benefits. It is the invisible fiber with visible benefits.Â
We’ve assembled helpful resources about PHGG, including its science-backed benefits and how it compares with other common dietary fiber supplements.
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What is PHGG?
PHGG is a natural, galactomannan-based soluble dietary fiber made from enzymatically hydrolyzed guar gum. PHGG may be labeled as guar fiber in the ingredient list of foods, beverages and dietary supplements.
It is a soluble, transparent and tasteless dietary fiber. It is low in viscosity, stable at various pH levels, and is resistant to heat, acid and digestive enzymes.
While both PHGG and guar gum come from the same plant, and both promote production of healthy short chain fatty acids, they also have very different properties. Guar gum is viscous. It swells with water, creating a gel, which makes it useful as a food thickener and stabilizer.
PHGG is used to add fiber to various foods and dietary supplements. The hydrolyzation process used to produce PHGG breaks guar gum into smaller units. This greatly decreases its viscosity, enabling its particles to dissolve more readily, while maintaining its original fiber content.
Advantages of Soluble Fiber from Guar Beans
Guar fiber is recognized for its many health benefits.
- As a prebiotic fiber, it nourishes and stimulates the growth and function of healthy gut microbiota.*
- It alleviates occasional constipation and diarrhea by helping food move through the gut at the right pace; this improves stool consistency and regularity of bowel movements.*
- It reduces post-meal blood sugar spikes by decreasing the glycemic index of foods.*
- It supports weight management by helping people to feel less hungry and fuller after eating.*
- It is effective at managing IBS-related gastrointestinal symptoms including regularity, abdominal pain, gas and bloating.*
- It helps lower serum cholesterol.*
- It helps promote iron absorption (serum ferritin)*
Low FODMAP** and Gluten Free
Tasteless, Odorless and Clear-mixing
Meets the FDA definition of dietary fiber
Reduces the Glycemic Index*
Supports weight management*
Research Shows this Natural Fiber Enhances Digestive Health
Explore the extensive body of research and clinical studies validating PHGG’s numerous health benefits, ranging from digestive health and glycemic control to weight management.
Partially hydrolyzed guar gum suppresses the development of sarcopenic obesity.
Author: Okamura, et al
Location: Nutrients. 2022, 14, 1157
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/35916813/
Effect of partially hydrolyzed guar gum supplementation on fecal microbiotas of piglets.
Author: Inoue, et al
Location: . Pathogens. 2021, 10, 1420.
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/34832576/
The short-term effects and tolerability of low-viscosity soluble fibre on gastroparesis patients: A pilot clinical intervention study.
Author: Suresh, et al.
Location: Nutrients. 2021, 13, 4298.
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/34959850/
The effect of partially hydrolyzed guar gum on preventing influenza infection.
Author: Takahashi, et al
Location: Clin Nutr. 2021, 42, 148-152.
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/35916813/
Partially hydrolyzed guar gum modulates gut microbiota, regulates the levels of neurotransmitters, and prevents CUMS-induced depressive-like behavior in mice.
Author:Chen, et al
Location: Mol. Nutr. Food Res. 2021, 65, 2100146.
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/34125489/
Partially hydrolyzed guar gum attenuates non-alcoholic fatty liver disease in mice through the gut-liver axis.
Author:Takayama, et al.
Location: Wor J Gastro. 2021, 27, 2160-2176.
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/34025071/
Synbiotic supplementation improves response to iron supplementation in female athletes during training.
Author: Sandroni, et al
Location: J Diet Sup. 2021, 1-15.
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/33615951/
Randomized controlled trial on the effect of partially hydrolyzed guar gum supplementation on diarrhea frequency and gut microbiome count among pelvic radiation patients.
Author: Roseli, et al.
Location: J Par Ent Nutr. 2020, 45, 277-286.
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/32740950/
Short-chain fatty acids bind to apoptosis-associated speck-like protein to activate inflammasome complex to prevent salmonella infection.
Author: Tsugawa, et al.
Location: Plos Bio. 2020, 18, 1-34.
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/32991574/
Lifestyle related changes with partially hydrolyzed guar gum dietary fiber in healthy athlete individuals – A randomized, double-blind, crossover, placebo-controlled gut microbiome clinical.
Author:Kapoor, et al.
Location: J Funct Foods. 2020, 72, 104067.
Read Full Study: https://www.sciencedirect.com/science/article/pii/S1756464620302917
Characterizing the gut microbiota in females with infertility and preliminary results of a water-soluble dietary fiber intervention study.
Author: Sakai, et al.
Location: J Clin Biochem Nutr. July 2020, 67:105-111.
Read Full Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7417798/
Prebiotic effects of partially hydrolyzed guar gum on the composition and function of the human microbiota—results from the PAGODA trial.
Author:Reider, et al.
Location: Nutrients 2020, 12, 1257
Read Full Study: https://pubmed.ncbi.nlm.nih.gov/32354152/
Soluble Fiber’s Importance in Your Diet
Soluble fiber is a dietary (plant) fiber that dissolves in water. The right soluble fiber supports good digestion, feeds beneficial bacteria, attenuates glucose absorption, lowers cholesterol and reduces hunger (increases satiety). Just be careful. Consuming some soluble fibers may lead to additional gas, bloating and worse: loose stools.
As a soluble fiber supplement, PHGG is well tolerated. This truly regulating soluble fiber moves through your body at a comfortable pace, without causing the excess gas or bloating associated with other fibers.*
Soluble fiber has specific benefits for gut health. It promotes the production of healthy short-chain fatty acids such as butyrate, which provide energy for the digestive tract, supporting the colon’s barrier function. Numerous human clinical studies show that guar fiber increases both Bifidobacteria and Lactobacillus levels.* These good bacteria promote a healthy gut microbiota.*
How to Boost Soluble Fiber Intake
If you’re making a significant dietary change, be sure to drink plenty of water to help your body adjust to fiber increases. Both soluble fiber and insoluble fiber require water to function correctly.
Are Guar Beans a Good Source of Soluble Fiber?
Guar beans, also known as cluster beans, are an excellent source of soluble fiber. PHGG guar fiber is rich in soluble prebiotic fiber that offers numerous health benefits. It dissolves easily in water, making it a convenient and effective way to increase your daily fiber intake.
Prebiotics and Gut Health
In the simplest terms, a prebiotic is nourishment for your gut probiotics, keeping the bacteria in your digestive system (gut microbiome) in balance.Newer scientific findings link the gut microbiome with the immune system and potentially mood. That’s because the gut, with the help of good bacteria, can create the neurotransmitters serotonin and dopamine. When the gut is out of balance, you don’t feel well.
Prebiotic PHGG may also benefit a number of gastrointestinal disorders such as occasional constipation, occasional diarrhea or Irritable Bowel Syndrome. It can also be helpful in supporting weight management by increasing the feeling of satiety after eating.
Partially Hydrolyzed Guar Gum (PHGG) = Sunfiber
Sunfiber PHGG is proven effective by more than 100 clinical studies for digestive health, gut health, glycemic control and satiety, without the typical side effects found with other fibers. It enables product formulators to bring the real benefits of this truly regulating fiber to consumers who are looking for a unique, more comfortable fiber source. Sunfiber delivers clinically substantiated health benefits and qualifies as a dietary fiber under the FDA’s stringent definition.
Guar Fiber Supplements
Partially Hydrolyzed Guar Gum (PHGG) Supplier
Sunfiber is a product of Taiyo International, a pioneer in the research and manufacture of functional ingredients for the food, beverage and nutraceutical industries. The company’s commitment to transparency and sustainability extend from the farmers who grow the guar beans to the state-of-the-art processing facility.
When mixed with water, Sunfiber is tasteless, colorless, odorless and has low viscosity. It is easy to work with and pleasant to consume.
Sunfiber is further distinguished by its extensive certifications: Â
To learn how to purchase in bulk, or to request a sample, click here.
About Fiber and IBS Symptoms
The good news is that we now know some soluble fibers such as Monash University Low-FODMAP Certified Sunfiber can comfortably and consistently help people with IBS meet their daily fiber requirements.
Learn More
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Partially Hydrolyzed Guar Gum Overview: Key Takeaways
Partially Hydrolyzed Guar Gum (PHGG or guar fiber) is an excellent source of soluble fiber and very well tolerated. It is tasteless, odorless and colorless, and has low viscosity, making it suitable as a standalone fiber supplement as well as for a broad range of food and beverage applications.
This fiber’s benefits have been extensively studied, and include nourishing healthy gut microbiota, improving stool consistency and regularity, increasing satiety, decreasing blood sugar spikes, managing IBS-related gastrointestinal symptoms and supporting weight management.
PHGG supplements such as Sunfiber are a well-tolerated, reliable option for increasing soluble fiber intake without experiencing the additional gas or bloating associated with some other types of fiber supplements.
All these helpful facts about PHGG have been written by fiber expert Derek Timm, PhD, RDN. Let us know if you have any further questions and we’ll be happy to help.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.