Sunfiber Partially Hydrolyzed Guar Gum
Also known as: PHGG, Sunfiber, Benefiber, Partially Hydrolyzed Guar Gum
Overview
Partially Hydrolyzed Guar Gum (PHGG) is a water-soluble dietary fiber derived from the guar bean (Cyamopsis tetragonolobus) through enzymatic hydrolysis. This process reduces its molecular weight, increasing solubility and digestive ease. PHGG is widely used as a dietary supplement to promote gut health, enhance digestive function, and support overall well-being. It is tasteless, odorless, and colorless, making it a versatile ingredient in food and beverages. Extensive research shows PHGG enhances gut microbiota, improves stool consistency, and may aid cognitive function, particularly in the elderly. With over 100 clinical trials, it is backed by high-quality evidence from randomized controlled trials and systematic reviews, demonstrating its efficacy and safety as a prebiotic dietary fiber.
Benefits
PHGG offers multiple evidence-based benefits, primarily enhancing gut health by increasing the abundance of beneficial bacteria and short-chain fatty acid (SCFA) production, notably propionate. In randomized studies, a daily dose of 5g has shown improvements in cognitive function and sleep efficiency, particularly in the elderly. Additionally, PHGG supports digestive health by easing IBS symptoms and improving stool regularity. Secondary benefits include aiding weight management by increasing satiety and potentially reducing glycemic peaks. The positive effects on gut microbiota are statistically significant, with the increases in beneficial bacteria documented in controlled studies. Benefits typically appear within weeks for cognitive and digestive improvements.
How it works
PHGG acts as a prebiotic in the colon, where it undergoes fermentation to produce SCFAs. These fatty acids nourish the colonic epithelium, reduce intraluminal pH, and inhibit pathogenic bacterial growth. This mechanism helps enhance gut health by promoting beneficial bacterial growth, improving gut barrier function, and modulating the immune response. PHGG's effects are achieved without absorption in the small intestine, focusing instead on its fermentation in the colon.
Side effects
PHGG is generally recognized as safe (GRAS) and is well-tolerated across various populations, including children and the elderly. Common side effects, occurring in fewer than 5% of users, are minimal and may include mild gastrointestinal discomfort such as gas or bloating. These occur less frequently than with other fiber supplements. Rare side effects are not reported. No significant drug interactions or contraindications exist, making PHGG suitable for diverse user groups. Special considerations include its safety in tube-fed children aged 1-4 years and in older adults, demonstrating a robust safety profile.
Dosage
The minimum effective dose of PHGG to achieve health benefits is typically 5g per day, validated by clinical trials. Optimal dosing ranges from 5 to 10g daily, tailored to individual health objectives. While no maximum safe dose is definitively established, doses above 10g are less frequently studied. PHGG, available in powder form, can be mixed into beverages at any time of day but is often taken with meals to enhance gastrointestinal tolerance. It is important to note that PHGG is not absorbed in the small intestine and relies on fermentation in the colon for its health effects.
FAQs
Is PHGG safe for all age groups?
Yes, PHGG is generally safe and well-tolerated in both children and the elderly, with minimal side effects.
When is the best time to take PHGG?
PHGG can be taken anytime, but it is preferable to take it with meals to enhance acceptance and tolerance.
What health improvements can I expect from using PHGG?
Users can expect improvements in gut health, digestive efficiency, and potentially better cognitive function and sleep quality.
Can PHGG cause bloating or gas?
PHGG typically results in less bloating or gas compared to other fiber types, making it a gentler option for digestive health.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37105857/ – This study used an in vitro fermentation model to demonstrate how different molecular weights of PHGG can positively affect gut microbiota by enhancing beneficial bacterial populations and promoting SCFA production, especially propionate.
- https://www.mdpi.com/2072-6643/16/8/1211 – In a randomized, double-blind, placebo-controlled trial with 100 elderly subjects, daily doses of 5g PHGG showed significant improvements in cognitive function and sleep efficiency over the study's duration.
- https://sunfiber.com/partially-hydrolyzed-guar-gum-phgg/ – This systematic review and meta-analysis consolidate multiple studies, underscoring PHGG's role in improving gut health and preventing constipation, while highlighting existing limitations and variations in study design.
- https://pubmed.ncbi.nlm.nih.gov/18231623/ – This study evaluates the effects of dietary fibers, including PHGG, on gastrointestinal health, illuminating its prebiotic benefits and role in promoting a healthy gut microbiome and digestive function.
- https://ouci.dntb.gov.ua/en/works/lxa3XMG9/ – This research reviewed various fibers' impacts on health, confirming PHGG's efficacy in enhancing gut health and its analysis reinforced the findings of previous studies on its safety and benefits.
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