USANA NEWS

Category: Gut Suppliments

  • Psyllium, inulin or guar gum? Fibre supplements compared

    Psyllium, inulin or guar gum? Fibre supplements compared

    Most Australian adults fall short of the recommended fibre intake of about 25 g (women) and 30 g (men) per day. Food should be the first port of call, but supplements can help fill the gap. The three main types behave quite differently.

    Psyllium husk forms a gel in the gut. It’s well supported for relieving constipation, can also help with loose stools, and has good evidence for modestly lowering LDL cholesterol. It’s often the best-tolerated all-rounder.

    Inulin is a prebiotic fibre that feeds beneficial gut bacteria. That fermentation can cause gas and bloating, especially at higher doses, and it may not suit people with irritable bowel syndrome or those following a low-FODMAP diet.

    Guar gum (often sold as partially hydrolysed guar gum, or PHGG) is fermentable but generally gentler than inulin. Some studies show benefits for both constipation and diarrhoea in IBS.

    Whichever you choose, start with a small dose and increase slowly over a couple of weeks, and drink plenty of water. Take fibre supplements at least two hours apart from medications, as they can affect absorption.

    Bottom line: Psyllium suits most people. Inulin and guar gum suit specific goals, but go slowly.

  • What the latest research says about probiotics and gut health

    What the latest research says about probiotics and gut health

    Probiotics are one of the best-selling supplement categories, but the research is more specific than the marketing suggests. Benefits depend heavily on the strain, not just the genus.

    The strongest evidence is for preventing antibiotic-associated diarrhoea, where certain strains such as Lactobacillus rhamnosus GG and Saccharomyces boulardii have performed well in trials. Some products have also shown modest improvements in irritable bowel syndrome symptoms like bloating and pain, though results vary between studies and strains. For healthy people with no gut complaints, there’s little reliable evidence that a daily probiotic adds anything.

    If you want to try one, look for a product that names the specific strain, states the number of live organisms at the end of shelf life (not at manufacture), and has been tested for the outcome you care about. Give it four weeks and stop if you notice no change.

    Fermented foods like yoghurt, kefir, sauerkraut and kimchi are a reasonable everyday option. Their benefits are less well studied than capsules, but they come with protein, fibre and other nutrients.

    Take care: people who are immunocompromised, critically ill or have central venous catheters should only use probiotics under medical supervision, as rare infections have been reported.

    Bottom line: Probiotics can help in specific situations, but “good for gut health” is not a blanket claim.