The gentlest of the common fibres. Ferments slowly along the colon rather than all at once near the start, which is why it causes less wind than inulin at the same dose. Dissolves clear, so it disappears into anything.
The cheapest way to add real fibre, and the one most likely to make you uncomfortable in week one. Ferments fast and early. Start at a third of the scoop and build up over a fortnight — most people who say fibre disagrees with them took a full dose on day one.
The one to reach for if other fibres have gone badly. PHGG is low-FODMAP certified, which matters if you are the person who reacts to inulin. Thickens slightly in water, so it suits porridge and soup better than a cold drink.
Almost everyone who decides fibre disagrees with them took a full scoop on day one. Your gut bacteria need a fortnight to adjust.
Build up over two weeks.
Add a third of a scoop every four or five days. If wind gets uncomfortable, hold at that level for a few more days rather than pushing through.
Drink more water than you think.
Soluble fibre pulls water in. Adding fibre without adding fluid is how people end up more constipated than when they started.
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