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SCORE
Sunfiber (partially hydrolysed guar gum)
Gut · IBS · Prebiotic
Tier 2 — Promising
What it is
A gentle prebiotic fiber that helps with both constipation and diarrhea. A 2024 review of 12 trials found it significantly improves IBS symptoms of both types, increases beneficial gut bacteria, and normalizes stool form. Unlike many fibers, it is safe for low-FODMAP diets and dissolves completely in water without altering taste or texture.
Efficacy
3/5
Safety
5/5
Research
3/5
Onset
3/5
Cost
3/5
Drug-int.
5/5
Dose
5–7 g/day dissolved in water or food; well-tolerated even in FODMAP-sensitive patients
Time of day & tips
Dissolve in water or stir into food — it is tasteless and odourless. Take with meals. Drink plenty of water throughout the day to support gut motility.
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