Psyllium is a soluble fiber derived from the seeds of Plantago ovata, an herb grown mainly in India.
People use psyllium as a dietary supplementTrusted Source. It is available in the form of husk, granules, capsules, or powder. Manufacturers may also fortify breakfast cereals and baked goods with psyllium.
Psyllium can absorb water and become a thick, viscous compound that resists digestion in the small intestine.
Its resistance to digestion allows it to help regulate high cholesterol, triglycerides, and blood sugar levels. It can also aid weight management and relieve mild diarrhea and constipation.
Benefits
Psyllium is available in various forms and has many health benefits.
Relieves constipation
Psyllium is a bulk-forming laxative. Initially, it works by binding to partially digested food that is passing from the stomach into the small intestine.
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
Diarrhea treatment
Research shows that psyllium can relieveTrusted Source diarrhea. It does this by firming loose stool and slowing down its passage through the colon.
Blood sugar management
Taking psyllium supplements can affectTrusted Source 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.
Boosting satiety
Fibers that form viscous compounds, including psyllium, may helpTrusted Source 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. However, a 2020 reviewTrusted Source of 22 trials reported no overall effect of psyllium on body weight, BMI, or waist circumference.
Researchers need to do more studies before knowing the true effects of psyllium on weight loss.
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, decreasingTrusted Source overall blood cholesterol levels.
learn more about the effects of fiber on cholesterol levels here.
Promoting heart health
All types of fiber can be good for the heart. Dietary fiber can improve cholesterol and lower the riskTrusted Source 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.
Positive prebiotic effects
Prebiotics are nondigestible compounds that nourish intestinal bacteria and help them grow. ResearchersTrusted Source 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 promoteTrusted Source good gut and heart health, support the immune system, and reduce inflammation.
Side effects
Taking psyllium supplements does not typically not produce serious side effects.
However, psyllium could delay the absorption of certain medications, therefore, doctors often recommend that people avoid taking it with other medicines.
Although uncommonTrusted Source, some allergic reactions, such as rashes, itching, or trouble breathing, can result from ingesting or handling of psyllium.
Safety
Most people can tolerate psyllium well, although people can have allergic reactions to it.
Generally, people should speak with a healthcare professional before taking new supplements or making broad diet changes.
Dosage
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 important to take it with water and drink it regularly throughout the day.
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.
It is best to follow the dosage instructions on the packaging or advice from a healthcare professional.
Read about how much fiber to get per day and how much is too much here.