EP.314/ PHGG for endo belly, sibo, ibs and gut dysbiosis
Today I want to talk about another short chain fatty acid booster, which also supports long term gut healing and symptom relief, and that’s partially hydrolysed guar gum.
PHGG is a soluble fibre derived from the guar bean plant, it is not exactly the same as the food ingredient guar gum. PHGG is broken down by enzymes from guar gum, and dissolves in water. In contrast, guar gum is a thickening agent and too much guar gum in certain foods can cause gut problems, whereas PHGG is recognised as being a supportive, prebiotic fibre and supplement for gut health.
PHGG has been shown in several studies, to boost our most endo supportive short chain fatty acid, butyrate, alongside acetate and propionate. The research shows that whilst PHGG increases levels of all SCFA, it predominately increases butyrate, which is great news for those of you struggling to tolerate forms of resistant starch like cooked and cooled potatoes, which also boost butyrate. To learn why butyrate is so beneficial for endo, go to episode 311.
What’s great about PHGG is that it’s low FODMAP, tasteless, and dissolves entirely in herbal teas, coffee, water, etc. So it’s really easy to get into your diet and it’s also much less likely to cause bloating because it’s lower in rapidly fermentable carbohydrates.
In fact, not only is it often better tolerated by people with IBS and small intestine bacterial overgrowth, and of course, with my endo belly clients, it’s been shown to be very beneficial to this population.
Research has shown that treatment with PHGG reduced both constipation, laxative use, and diarrhoea in participants with IBS, in multiple studies. Additionally, it has been shown to improve abdominal pain, bloating (yes!) and gas, as well as quality of life, in IBS populations.
The benefits of PHGG don’t stop there. PHGG can improve gut dysbiosis by promoting the growth of beneficial bacteria like Bifidobacterium and Faecalibacterium, both of which contribute to increased short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. Additionally, PHGG has been shown to reduce the levels of harmful bacteria like escherichia coli (E. coli) and Shigella.
Studies have shown that individuals with endometriosis often exhibit lower levels of beneficial bacteria, reduced SCFA production, and an overgrowth of pathogenic, gram-negative bacteria, particularly E. coli and Shigella. Whilst we do not yet have direct studies proving PHGG’s effect on endometriosis-related dysbiosis, this existing research on PHGG shows that it can raise SCFA levels and reduce E. coli and Shigella in the gut, so in theory, PHGG could potentially address the specific microbial imbalances commonly found in people with endometriosis.
If you’re curious, you can test your own gut microbiome, to see which strains you have more or less of, and you can also test you your vaginal microbiome, as studies show dysbiosis in the vaginal microbiome of people with endo too. I’ve linked to some labs you can order from in the show notes and just so you’re aware, there are no affiliate links there.
For those of us with SIBO, the good news continues. PHGG was shown to improve the effects of rifaximin, the antibiotic used for SIBO treatment, and also, lowers methane gas, a gas that is heightened in those with intestinal methanogen overgrowth (which used to be called methane type SIBO, but now the name refers to excessive methane levels in both the small and large intestine.)
In my training with Dr Siebecker, we’re advised to aim for 5g-6g per day, starting lower and building up to the full dose across a week or longer, if you find yourself sensitive to it. However, it’s worth noting that some studies used higher, at around 10g per day.
The researched time frames vary in terms of how long to take PHGG for, but one study reported significant reductions in bloating at 4 weeks of 5 grams per day* https://pubmed.ncbi.nlm.nih.gov/25843197/ and microbiome improvements were shown at 6 weeks. However, some research suggests the potential need for 8-12 weeks or longer for ongoing management. If you’re concerned or not sure, follow the label dose and/or speak to your doctor or health practitioner.
If you’re using PHGG for SIBO, the dose was 14 days of rifaximin with 5g of PHGG for the duration of the antibiotic treatment. I’ve linked to the study in the show notes.
Okay, that’s it! Hopefully you can see the potential of PHGG for endo belly, and endo full stop - and I’d love to hear if you try it! Reach out to me on my Instagram or email, at and let me know! The links are in show notes.
Show notes
PHGG and butyrate
https://www.mdpi.com/2673-8007/4/2/49
https://www.sciencedirect.com/science/article/abs/pii/S0308814623016242
Bloating, constipation, diarrhoea, IBS and dosing
https://pubmed.ncbi.nlm.nih.gov/25843197/
https://www.sciencedirect.com/science/article/abs/pii/S0899900702010328
https://www.monashfodmap.com/blog/fibre-supplements-ibs/
https://figshare.utas.edu.au/articles/conference_contribution/Does_Partially_Hydrolysed_Guar_Gum_HAVE_a_Role_to_Play_in_the_Treatment_of_Irritable_Bowel_Syndrome_A_Systematic_Review/23148182
https://www.sciencedirect.com/science/article/abs/pii/S0899900705003138
Microbiome, PHGG and SCFA
https://www.mdpi.com/2072-6643/12/5/1257
https://www.sciencedirect.com/science/article/abs/pii/S0308814623016242
https://pubmed.ncbi.nlm.nih.gov/25519526/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744437/
https://www.elsevier.es/en-revista-annals-hepatology-16-articulo-notable-intestinal-dysbiosis-orchestrated-by-S1665268122001545
https://www.sciencedirect.com/science/article/abs/pii/S0008621519301302
Endo and microbiome alterations
https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2024.1363455/full
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1110824/full
https://atm.amegroups.org/article/view/54025/html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9729346/
https://www.mdpi.com/1424-8247/16/12/1696
https://link.springer.com/article/10.1007/s00404-024-07631-x
SIBO
https://pubmed.ncbi.nlm.nih.gov/20937045/
Microbiome tests
https://smartnutrition.co.uk/shop/comprehensive-stool-test-gi-map-pathogen-plus-uk-and-europe-igimap/
https://invivohealthcare.com/products/testing/vaginal-ecologix/ (My favourite for UK)
https://regeneruslabs.com/products/womens-complete
https://www.juno.bio (USA based fav)
Free resources:
This podcast!
Email me: hello@theendobellycoach.com
Ways to work with me:
This EndoLife, It Starts with Breakfast digital cookbook
Masterclasses in endo nutrition, surgery prep and recovery and pain relief
Live and Thrive with Endo: The Foundations DIY course
One to one coaching info and application
This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works
Produced by Chris Robson