Partially Hydrolyzed Guar Gum (PHGG)
by Sunfiber · Low-gas soluble fiber
Clear, tasteless, low-gas soluble fiber that stirs into any liquid. Mildly prebiotic but far gentler than inulin. Comfortable, if slightly slower-acting.
PHGG is a soluble fiber that dissolves clear and tasteless into any liquid, with a low-viscosity profile that tends to produce far less gas than inulin or wheat dextrin despite being mildly prebiotic. A good option for someone who wants to stir fiber into coffee, water, or a protein shake without grit or flavor. Effective for regularity; gentle enough that many people with sensitive guts tolerate it well. Slightly slower to show results than psyllium or methylcellulose, but comfortable.
GLP-1 medications slow how fast the gut moves, and you're taking in less of everything, fiber and water included. That combination is why constipation is one of the most common early side effects. The catch: the wrong fiber can make things worse. Highly fermentable types feed gas production in a gut that is already bloated and uncomfortable.
Start at about half the label dose and build up over a week or two, and treat water as non-negotiable, because fiber works by holding water in the stool and taking it dry can backfire. Non-fermenting fibers tend to be the most comfortable starting point. If constipation doesn't ease with fiber, fluids, and magnesium over a couple of weeks, that is worth a call to your prescriber.
- Ozempic Constipation: What Helps, Plus the Best Fiber Supplements — ranked #3, low-gas soluble fiber
Citrucel (methylcellulose)#1 · Non-fermenting bulk-forming fiber
Metamucil / Konsyl (psyllium husk)#2 · Premium gel-forming soluble fiber
Ground flaxseed (whole-food fiber)#4 · Whole-food soluble + insoluble fiber
FiberCon (calcium polycarbophil)#5 · Non-fermenting bulk-forming caplet
Acacia fiber (gum arabic)#6 · Gentle slow-fermenting soluble fiber
Benefiber (wheat dextrin)#7 · Convenient but fermentable soluble fiberWhere to buy Partially Hydrolyzed Guar Gum (PHGG)
Prices change often; tap through for the current cost. We may earn a commission, which never changes our picks.
This is general information, not medical advice. Talk to your prescriber before adding a supplement, especially if you have kidney disease, heart disease, or take prescription medication.