The Health Benefits of Psyllium Husk

Psyllium is a type of soluble fiber derived from the husks of the psyllium seed that is used as a bulk-forming laxative. Psyllium husk powder, used in products like Metamucil, is mixed with water and taken by mouth to treat occasional constipation and maintain regular bowel movements.

Psyllium is unlike some laxatives in that it doesn't cause contractions of the intestines (like stimulant laxatives) or draw water from the intestine to soften stools (like osmotic laxatives). Instead, it increases the weight and bulk of stools which, in turn, stimulates bowel movements. Unlike the other laxatives, psyllium is safe and gentle enough to use every day.

This article discusses the many benefits of psyllium, how to take it, and the possible side effects and risks.

Benefits of Psyllium

Psyllium is derived from the psyllium plant (Plantago ovata) native to India. It can be found worldwide today and even grows wild in the southwest United States.

The husks of the psyllium plant are rich in soluble fiber. This is the type that dissolves in water and turns into a gel, slowing down digestion. This allows the body to absorb more nutrients from food as it passes through the intestines. It also increases the weight and bulk of stools which the body responds to with intestinal contractions known as peristalsis.

The combination of peristalsis and soluble fiber's gel-like consistency helps ease symptoms of constipation.

Soluble fiber is said to help with other health issues, including high cholesterol, irritable bowel syndrome (IBS), and diabetes.

Constipation

Incorporating soluble fiber, like psyllium, into your diet has been shown to improve constipation.

Even so, the effectiveness of psyllium can vary from person to person and may be influenced by the functional motility of a person's intestines (meaning how forceful the contractions are irrespective of treatments).

A 2019 study in the journal Nutrients found that psyllium was just as effective as the drug Pizensy (lactitol) used to treat chronic idiopathic constipation (persistent constipation of unknown origin). The study, involving 172 adults, also reported the psyllium was well-tolerated with no significant side effects.

However, a 2022 review of studies in the American Journal of Gastroenterology concluded that other natural laxatives, like prunes, were more effective than psyllium in relieving constipation.

High Cholesterol

Adding soluble fiber to your diet may be beneficial if you have high cholesterol (hyperlipidemia). This, in turn, lowers your risk of atherosclerosis ("hardening of the arteries").

Soluble fiber interferes with the absorption of compounds called bile acids in the intestines. These compounds aid with digestion but, when they are unavailable, the body will use cholesterol instead. As a result, cholesterol levels will start to drop.

Several studies have evidenced this effect in psyllium.

A 2018 review from the University of Toronto reported that 10 grams of psyllium daily significantly lowered "bad" LDL cholesterol levels and could potentially delay atherosclerosis in some people.

A similar analysis in the American Journal of Cardiology reported that taking psyllium daily with cholesterol-lowering statin drugs can enhance their effects. Side effects were minimal to nil.

Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a poorly understood condition that causes an array of digestive symptoms from diarrhea to constipation. It is thought that soluble fiber can treat the latter type, known as constipation-predominant IBS (IBS-C).

A 2014 review involving 14 trials and 906 participants concluded that certain fiber supplements, like psyllium, helped reduce the frequency and severity of IBS-D symptoms far better than others, like bran.

Psyllium was also shown to reduce gut inflammation associated with IBS and proved far superior overall to other fiber supplements commonly used to treat IBS.

Diabetes

Diabetes is a chronic condition characterized by high blood sugar (hyperglycemia). Some research suggests soluble fiber can help people with type 2 diabetes manage their blood sugar by slowing the absorption of glucose (sugar) by the intestines.

A 2015 review in the American Journal of Clinical Nutrition reported that psyllium taken before meals significantly reduced fasting blood glucose and HbA1C levels in people with type 2 diabetes. In contrast, psyllium supplements had only modest benefits in people with prediabetes and no effect in people with no diabetes.

There is no evidence that psyllium can treat diabetes on its own. More research is needed.

Weight Loss

Soluble fiber may help you feel full after eating (referred to as satiety), decreasing hunger between meals and the risk of overeating.

Despite suggestions that psyllium might help with weight loss, a 2020 analysis in Critical Review in Food Science and Nutrition concluded psyllium supplementation had no notable effect on body weight, body mass index (BMI), or waist circumference based on a review of 22 clinical trials.

What Are the Side Effects of Psyllium?

Side effects of psyllium tend to be mild and mainly involve gas and bloating.

While allergic reactions to psyllium are uncommon, there have been rare reports of a potentially life-threatening, whole-body allergy known as anaphylaxis.

Precautions

Psyllium supplements may not be right for everyone. They shouldn't be taken by:

• Children unless recommended by their pediatrician
• People with bowel spasms or a history of bowel obstruction
• People with a history of colon or rectal cancer
• People who are allergic to psyllium
• People with phenylketonuria (PKU), an inherited metabolic disorder

Interactions

Psyllium can interact with several medications and affect their absorption. The drugs of greatest concern include:

• Tegretol (carbamazepine)
• Lanoxin (digoxin)
• Iron supplements
• Lithium
• Glucophage (metformin)
• Zyprexa (olanzapine)

Tell your healthcare provider about all the medications you take—including prescription, over-the-counter drugs, herbal, or recreational drugs—before starting a new supplement.

Dosage: How Much Psyllium Should I Take?

There is no universal guideline for the use of psyllium. As a general rule, never exceed the dose provided by the manufacturer. Most manufacturers recommend taking it before a meal mixed with an 8-ounce glass of water or juice.

Studies involving the use of psyllium for constipation recommended between 5 and 10 grams (g) of psyllium taken daily in a single dose. This dose is generally considered safe and well-tolerated.

Psyllium supplements like Metamucil can be taken as needed to treat occasional constipation and usually works within three days. People with chronic constipation can take it daily, keeping it within the manufacturer's recommended dose.

Keep psyllium supplements in a sealed container away from the reach of children or pets. Discard any supplement that is past its expiration date.

What Happens if I Take Too Much Psyllium?

Taking too much psyllium can lead to side effects such as:

• Gas
• Bloating
• Cramping
• Abdominal pain

This is especially true if you don't drink enough water with psyllium.

Sources of Psyllium and What to Look For

Psyllium is occasionally found in some food products like baked goods. As mentioned, it's a source of soluble fiber. However, before taking a fiber supplement like psyllium, consider whether you can increase your fiber consumption by changing your diet. The following includes sources of fiber to consider.

Food sources of soluble fiber include the following:

• Oats
• Barley
• Nuts
• Seeds
• Legumes (such as beans, lentils, and peas)
• Vegetables
• Fruits like apples, oranges, and grapefruit

Food sources of insoluble fiber include the following:

• Fruits with edible peels or seeds
• Vegetables
• Whole-grain products (such as whole wheat bread, pasta, and crackers)
• Bulgur wheat
• Stone ground cornmeal
• Cereals
• Bran
• Rolled oats
• Buckwheat
• Brown rice
  

Psyllium is also sold as a supplement in many forms, including:

• Powders
• Granules
• Capsules
• Liquid
• Wafers

Check the product label to see if psyllium, psyllium seed, psyllium husk, ispaghula, ispaghula seed, or ispaghula husk is listed in the ingredients list.

Summary

Psyllium is a source of soluble fiber found naturally in many foods and is also sold as a supplement. Metamucil is one of the most familiar psyllium brands. Psyllium supplements may help improve constipation, cholesterol levels, IBS symptoms, and blood sugar control in people with diabetes.

Correction - October 5, 2023: This article was updated to correct the units listed in the Dosage section. It now states grams (g) instead of milligrams (mg).