Most people know that a healthy diet supports the gut — but new science shows it may also support the mind.

A 2024 Nutrients clinical trial found that partially hydrolyzed guar gum (PHGG), a gentle prebiotic fibre, may improve memory, alertness, and sleep quality in older adults.

The Study at a Glance

Researchers conducted a 12-week randomised, double-blind, placebo-controlled trial in healthy elderly volunteers. Participants took either 5 g per day of PHGG or a placebo.

At the beginning, 8 weeks, and 12 weeks, they were tested for:

✅ Cognitive performance

✅ Sleep quality

✅ Mood and vitality

The Results

The group taking PHGG showed several meaningful improvements compared with placebo:

• Better visual memory — participants performed significantly better on memory-based cognitive tests.

• Improved sleep efficiency — especially less sleepiness on waking, indicating deeper, more restorative sleep.

• Higher vitality and lower confusion — “vigor-activity” scores rose, while “confusion-bewilderment” dropped from baseline.

These findings suggest that even a modest dose of a gut-friendly fibre can influence the gut–brain axis, the communication network linking intestinal health with brain and emotional wellbeing.

How It Works

PHGG acts as a prebiotic, feeding beneficial gut bacteria that produce short-chain fatty acids (SCFAs).

These SCFAs support intestinal integrity, reduce inflammation, and may enhance neurotransmitter balance.

Improved microbial diversity and metabolic by-products can influence sleep regulation and cognitive clarity through immune and hormonal pathways.

In simpler terms: a calmer gut often means a calmer, sharper mind.

How to Use It

You can mix one serving (about 5 g) of partially hydrolyzed guar gum (PHGG) into water, juice, or smoothies once daily. It dissolves completely, is flavourless, and is well-tolerated even for those with sensitive digestion.

Regular use supports not only smoother digestion but also mental clarity and restful sleep — the foundation for healthy ageing.

This article is provided for educational purposes only. Always consult your healthcare practitioner before beginning new dietary supplements.