Psyllium Husk: Health Benefits, Safety And Dosage (2024)

Table of Contents

  • What Is Psyllium Husk?
  • Psyllium Husk Benefits
  • How Much Psyllium Husk Should You Take?
  • Psyllium Husk Precautions

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Psyllium husk is a fiber supplement touted for its ability to ease constipation, lower cholesterol levels and keep blood sugar steady. Not only is it widely available in powder, capsule, tablet and wafer form, but it’s also often added to many popular over-the-counter laxatives and high-fiber foods.

Keep reading for more on the potential psyllium husk benefits and how it can impact your health.

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What Is Psyllium Husk?

Psyllium husk is a type of fiber derived from the seeds of a shrub-like herb called plantago ovata, which is grown around the world but is especially common in India. Each plant can produce up to 15,000 gel-coated seeds, which are used to make psyllium husk powder.

Psyllium is high in soluble fiber, a type of fiber that absorbs water and forms into a viscous gel-like substance. Soluble fiber is usually fermented by the bacteria in the gut, producing short-chain fatty acids, which are associated with health benefits. For this reason, psyllium is used to promote regularity and improve digestive issues like irritable bowel syndrome and hemorrhoids.

Psyllium husk is often found in supplement form and in certain over-the-counter medications, such as Metamucil. While it’s typically simply mixed with water and consumed, it’s also available in wafer, capsule and tablet form as well. Additionally, it may be added to certain foods like cereal to help increase the fiber content.

Psyllium Husk Benefits

Thanks mostly to its soluble fiber content, psyllium is linked to several possible health benefits. Read on for a few of the ways that psyllium could improve your health.

It Can Support Heart Health

Psyllium might help reduce certain risk factors for heart disease. “[It] helps to lower cholesterol by forming a gel and capturing cholesterol-containing bile, allowing it to pass in the stool,” explains Jesse Houghton, M.D., senior medical director of gastroenterology at SOMC Gastroenterology Associates in Portsmouth, Ohio. In addition to improving cholesterol levels, it may also lower blood pressure, which could reduce the risk of heart attack and stroke.

In one review of 28 studies, supplementing with around 10.2 grams of psyllium per day significantly reduced levels of LDL cholesterol, non-HDL cholesterol and apolipoprotein-B, all of which are risk factors for heart disease.[1]Jovanovski E, et al. Effect of Psyllium (Plantago Ovata) Fiber on Ldl Cholesterol and Alternative Lipid Targets, Non-hdl Cholesterol and Apolipoprotein B: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Clin Nutr. 2018;108(5):922-932. Another review shows psyllium can help decrease systolic blood pressure, especially in people with high blood pressure levels.[2]Clark CCT, et al. The Effect of Psyllium Supplementation on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Korean J Intern Med. 2020;35(6):1385–1399.

It May Help Stabilize Blood Sugar Levels

“Blood sugar control can be improved with the addition of fiber,” says Rhyan Geiger, a Temple, Arizona-based registered dietitian nutritionist and founder of Phoenix Vegan Dietitian, a private nutrition practice. According to Geiger, psyllium can slow the digestion of food, which in turn slows the release of sugar to the body. She recommends taking psyllium with meals to get the most benefits for blood sugar control.

One meta-analysis of 35 studies found that supplementing with psyllium before meals reduced fasting blood sugar and hemoglobin A1c, a marker of long-term blood sugar control, in people with type 2 diabetes.[3]Gibb RD, et al. Psyllium Fiber Improves Glycemic Control Proportional to Loss of Glycemic Control: A Meta-Analysis of Data in Euglycemic Subjects, Patients at Risk of Type 2 Diabetes Mellitus, and Patients Being Treated for Type 2 Diabetes Mellitus. Am J Clin Nutr. 2015;102(6):1604-14. Another small study showed that combining psyllium supplementation with lifestyle modifications improved fasting blood sugar and insulin resistance in individuals with obesity.[4]Bacha AA, et al. Effect of Psyllium Husk Fiber and Lifestyle Modification on Human Body Insulin Resistance. Nutr Metab Insights. 2022;15:11786388221107797.

It May Promote Weight Loss

“Increasing the amount of fiber you eat daily can help reduce appetite because fiber slows the rate at which your stomach empties, keeping you fuller for longer,” explains Geiger. She notes that this could reduce snacking and help you make better food choices, which may support weight loss.

One study found that psyllium could increase feelings of fullness and reduce hunger levels between meals, which could potentially lead to weight loss.[5]Brum JM, et al. Satiety Effects of Psyllium in Healthy Volunteers. Appetite. 2016;105:27-36. Still, more research is needed, as another review found that psyllium had no effect on body weight, body mass index or waist circumference.[6]Mofrad MD, et al. The Effects of Psyllium Supplementation on Body Weight, Body Mass Index and Waist Circumference in Adults: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Crit Rev Food Sci Nutr. 2020;60(5):859-872.

It May Improve Regularity and Digestive Health

Psyllium may help improve the frequency of bowel movements, according to Dr. Houghton. When ingested, psyllium draws water into the intestines, which helps soften stool, making it easier to pass. It also acts as a prebiotic, meaning it helps feed the beneficial bacteria in the gut to stimulate their growth.

According to one small study in people with type 2 diabetes and chronic constipation, consuming 10 grams of psyllium twice daily for 12 weeks led to significant improvements in symptoms of constipation.[7]Noureddin S, et al. Effects of Psyllium vs. Placebo on Constipation, Weight, Glycemia, and Lipids: A Randomized Trial in Patients With Type 2 Diabetes and Chronic Constipation. Complement Ther Med. 2018;40:1-7. Another small study had similar findings, noting that psyllium was able to improve constipation in women by altering the composition of the gut microbiome.[8]Yang C, et al. The Effects of Psyllium Husk on Gut Microbiota Composition and Function in Chronically Constipated Women of Reproductive Age Using 16S rRNA Gene Sequencing Analysis. Aging (Albany NY). 2021;13(11):15366–15383.

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How Much Psyllium Husk Should You Take?

“Several studies have used doses of roughly 5 grams of psyllium fiber twice daily to achieve the desired effects of lowering cholesterol and blood sugars,” says Dr. Houghton. For reference, most psyllium products, such as Metamucil, provide around 3.4 grams of psyllium per teaspoon. For adults, up to three doses of Metamucil can be taken per day, with at least 8 ounces of water for each dose. For children ages 6 to 11, half a teaspoon can be taken up to three times per day.

Be sure to start with a single dose of psyllium per day and gradually increase if needed. This is especially important if you’re not used to taking fiber supplements, as they can cause digestive issues like gas or bloating.

Psyllium Husk Precautions

Be sure to talk to a doctor before taking psyllium, especially if you’re taking other medications or have any underlying health conditions. Psyllium may interact with, and decrease the absorption of, certain medications, including:

  • Diabetes medications
  • Lithium
  • Medications for epilepsy, including carbamazepine
  • Tricyclic antidepressants
  • Heart medications, including digoxin
  • Cholesterol-lowering medications, such as bile acid sequestrants (Questram, Colestid)

As a general rule of thumb, you should take psyllium at least one hour before or two to four hours after taking other medications, to avoid reducing or delaying the absorption of those medications. You should also be sure to take psyllium with a glass of water and drink plenty of water throughout the day to prevent constipation.

Keep in mind that psyllium and other fiber supplements are not recommended for people with difficulty swallowing, individuals with esophageal stricture or those with bowel obstructions or spasms. People with kidney disease should also check in with a doctor before adding psyllium to their routine.

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Psyllium Husk: Health Benefits, Safety And Dosage (2024)
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