Can a Simple Prebiotic Fibre Help Your Brain and Sleep as You Age?
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.
