Psyllium husk is a soluble fiber derived from the seeds of Plantago ovata, an herb mainly grown in India. It is a dietary supplement available in husk, granule, capsule, or powder form. Manufacturers may also fortify breakfast cereals and baked goods with psyllium. This article explains everything you need to know about psyllium, including its benefits and how to use it.
What is Psyllium Husk?
Psyllium husk is a type of fiber that acts as a gentle, bulk-forming laxative. It is derived from the seeds of the Plantago ovata plant. Psyllium, similarly to other soluble fibers, passes through the small intestine without being completely broken down or absorbed. Psyllium husk supplements are a concentrated source of soluble fiber that have been studied extensively.
Health Benefits of Psyllium Husk
Psyllium husk offers a range of potential health benefits, primarily due to its high soluble fiber content. These benefits include:
Relieving Constipation
Psyllium is a common laxative. Psyllium is a bulk-forming laxative. It works initially by binding to partially digested food that is passing from the stomach into the small intestine. It absorbs liquid in the intestines, swells, and forms a bulky stool, which is easy to pass. It then helps with the absorption of water, which increases the size and moisture of stools. The end product is bigger and easier-to-pass stools, which can relieve constipation. As a bulk laxative supplement, 5 g with a glass of water 3 times daily is a common starting point. People can increase this gradually if they find it tolerable.
Diarrhea Treatment
Research shows that psyllium can relieve diarrhea by firming loose stool and slowing down its passage through the colon. Some studies show that psyllium husk could work better than some over-the-counter diarrhea medicines.
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Blood Sugar Management
Taking psyllium supplements can affect the body’s glycemic response to a meal, lowering fasting blood sugar and hemoglobin A1c levels. In one study, researchers gave 51 people with type 2 diabetes and constipation 10 g of psyllium twice per day. This resulted in reduced constipation, body weight, blood sugar levels, and cholesterol. Several studies showed that people with T2D who add 10 grams of psyllium daily saw improved blood glucose levels.
Boosting Satiety
Fibers that form viscous compounds, including psyllium, may help slow stomach emptying and increase feelings of fullness after eating. One study found that taking up to 10.2 g of psyllium before breakfast and lunch led to significant reductions in hunger, desire to eat, and increased fullness between meals compared to a placebo.
Weight Management
Increasing satiety may reduce overall food intake in some instances, which can form an integral part of a weight loss program. A 2023 review found that psyllium could help promote weight loss in people with obesity and overweight, which could help lower your risk of chronic conditions. The authors found that taking an average dose of 10.8 g/d before meals for nearly 5 months helped participants lose weight. A comprehensive search was performed (Medline, Scopus, Cochrane Database) through March 21, 2022, using search terms to identify randomized, controlled, clinical studies designed to assess weight loss in overweight and obese participants over at least 2 months. Six studies meeting inclusion criteria were identified (total n = 354). These meta-analyses strengthen the existing clinical evidence that psyllium, dosed before meals as a dietary supplement, provides an effective modality for reducing body weight, BMI, and waist circumference in overweight and obese populations.
Lowering Cholesterol
Soluble fibers, such as psyllium, can bind to cholesterol in the digestive process. This helps the body excrete it before passing through into the bloodstream, decreasing overall blood cholesterol levels. Studies show that psyllium husk can help lower cholesterol levels. You’ll probably need to take a total of 10 grams a day for three weeks before you see this benefit. Don’t forget that the food you eat will also be a factor.
Promoting Heart Health
All types of fiber can be good for the heart. Dietary fiber can improve cholesterol and lower the risk of heart disease, stroke, type 2 diabetes, and obesity. Water soluble fibers, including psyllium, could help reduce blood triglycerides, blood pressure, and the risk of heart disease. For example, a 2020 review of 11 trials reported that psyllium could reduce systolic blood pressure by 2.04 millimeters of mercury (mmHg). The authors recommend using psyllium to help treat hypertension.
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Positive Prebiotic Effects
Prebiotics are nondigestible compounds that nourish intestinal bacteria and help them grow. Researchers believe that psyllium has prebiotic effects. Although psyllium is somewhat resistant to fermentation, intestinal bacteria can ferment some psyllium fibers. This fermentation can produce short-chain fatty acids (SCFA), including butyrate. SCFAs help promote good gut and heart health, support the immune system, and reduce inflammation.
Forms and Dosage of Psyllium Husk
Psyllium comes as a powder, granules, capsule, liquid, and wafer to take by mouth. It usually is taken one to three times daily. Follow the directions on the package or on your prescription label carefully, and ask your doctor or pharmacist to explain any part you do not understand. Take psyllium exactly as directed. Do not take more or less of it or take it more often than prescribed by your doctor.
The powder and granules must be mixed with 8 ounces (240 milliliters) of a pleasant tasting liquid, such as fruit juice, right before use. Chew wafers thoroughly. For psyllium to work properly and to prevent side effects, you must drink at least 8 ounces (240 milliliters) of liquid when you take it. It is important to take it with water and drink it regularly throughout the day.
Common dosages of psyllium are 5-10 g, with meals, at least once daily. However, when it comes to fiber, more is not always better. It is best to follow the dosage instructions on the packaging or advice from a healthcare professional.
Psyllium husk supplements are typically available at higher potencies than psyllium seed products.
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How to Incorporate Psyllium Husk into Your Diet
Psyllium husk can be easily incorporated into your diet. Here are a few tips:
- Start with a small dose: Begin with a small amount, such as 1 teaspoon per day, and gradually increase the dosage to avoid digestive discomfort. The usual recommended dosage is 7 to 14 g/d daily. However, some research suggests taking at least 20 to 25 g/d of psyllium with 500 milliliters of water to fully maximize the fiber supplement’s benefits.
- Mix with liquid: Psyllium husk powder should be mixed with at least 8 ounces of water or another liquid, such as juice or a smoothie.
- Take it before meals: For weight management and blood sugar control, consider taking psyllium husk before meals to promote satiety and slow down glucose absorption.
- Stay hydrated: Drink plenty of water throughout the day, as psyllium husk absorbs water and can cause dehydration if you don't drink enough fluids.
Potential Side Effects and Precautions
Most people can tolerate psyllium well, although people can have allergic reactions to it. While psyllium husk is generally safe, some individuals may experience side effects, including:
- Bloating
- Gas
- Cramping
- Constipation
To minimize these side effects, start with a low dose and gradually increase it over time. It may help to avoid sugar-free psyllium husk supplements. Artificial sweeteners can also cause gas.
In rare cases, some people may experience allergic reactions, such as rashes, itching, or trouble breathing. If you experience any of these symptoms, discontinue use and seek medical attention immediately.
Psyllium could delay the absorption of certain medications, therefore, doctors often recommend that people avoid taking it with other medicines. Before taking psyllium, tell your doctor and pharmacist what prescription and nonprescription medications, vitamins, nutritional supplements, and herbal products you are taking or plan to take while taking psyllium. Your doctor may need to change the doses of your medications or monitor you carefully for side effects. Do not take digoxin (Lanoxin), salicylates (aspirin), or nitrofurantoin (Macrodantin, Furadantin, Macrobid) within 3 hours of taking psyllium. Consult with a healthcare professional before taking psyllium, especially if you have any underlying health conditions or are taking medications. Psyllium husk isn’t right for everyone. For instance, it might not be safe for you to take if you have:
- An allergy to psyllium
- Trouble swallowing
- A bowel blockage
- Rectal bleeding
- Stomach pain or vomiting
- Changes in bowel movements that have lasted more than two weeks
People with kidney disease should also be careful about taking psyllium.
Psyllium Husk vs. Metamucil
Psyllium husk is a type of fiber that comes from the herb called Plantago ovata. Metamucil is a brand of fiber supplement that contains psyllium husk.
Psyllium Husk as "Poor Man’s Ozempic"
Psyllium husk sometimes gets called "poor man’s Ozempic." Ozempic is a prescription drug for type 2 diabetes that’s also known for its weight loss benefits. It slows down how quickly your stomach empties, so you feel fuller for longer. It also helps quiet your brain when it signals that you're hungry. Psyllium can cause you to feel full, too. But "Ozempic is much more powerful than the small reductions in weight and waist circumference that psyllium can cause," King says. "For both, the weight loss is most notable in people with a BMI over 30." Another difference between Ozempic and psyllium husk is how quickly they work. Ozempic typically leads to weight loss sooner, King says. It may take months of taking psyllium before you start to see a difference.