What Is Psyllium Husk?
Psyllium (pronounced sill-E-um) husk is a fiber supplement that’s best known for constipation relief. "But it may also have benefits for metabolism and digestive health," says Vanessa King, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
Here’s what to know before you try this popular product.
What type of fiber is psyllium husk?
Fiber is a type of carbohydrate that your body can’t digest or absorb. In other words, when you eat it, it passes through your body without being broken down.
There are two different types of fiber.
Soluble fiber dissolves in water. It also holds onto liquid, which means it creates a gel-like substance in your gut.
Insoluble fiber doesn’t dissolve in water. It sticks to other food in your gut to help it move more quickly through your GI system.
Psyllium husk is a type of soluble fiber.
What Are the Different Forms of Psyllium Husks?
Psyllium comes from the seeds of a plant called Plantago ovata. The husk is the seed’s outer shell. It can be processed into different forms like:
- Powder that you mix into water and drink
- Capsules
- Pills
- Gummies
- Cookies
- Wafers
- Snack bars
How well each product works can vary between types as well as brands. Like all supplements, psyllium husk isn’t regulated by the FDA.
Not all fiber supplements contain psyllium husk. Some contain other kinds of soluble or insoluble fiber.
How to Consume Psyllium Husk
Fiber should be an important part of your diet. The U.S. Department of Agriculture recommends that most adults try to get between 22 and 34 grams each day. But only 5% of Americans meet that goal. Most of us only get 16 grams of fiber.
"Psyllium supplements or foods fortified with psyllium can help reach the daily target in addition to eating fruits, vegetables, and whole grains," King says.
Five to 10 grams of psyllium husk, up to three times per day, is an amount that works for most people. "But start small and work up to this dose to help prevent side effects," she says.
Benefits of Psyllium Husk
Taking psyllium husk could help with:
Diarrhea. It can firm up loose stool and reduce the number of times you need to poop. Some studies show that psyllium husk could work better than some over-the-counter diarrhea medicines.
Inflammation. If you have a condition like irritable bowel syndrome (IBS), taking psyllium may help reduce inflammation in your gut that can cause pain and discomfort.
Blood sugar. The gel-like substance that psyllium makes in your stomach can slow down how quickly your body digests carbohydrates. That means your blood sugar levels will rise more slowly.
Cholesterol. Psyllium can also help collect "bad" low-density lipoprotein (LDL) cholesterol and flush it out of your body so it doesn't end up in your blood vessels. Taking it regularly can improve your heart health.
How to take psyllium husk for constipation
If you have chronic (ongoing) constipation, your doctor may suggest you take psyllium husk every day. It can add water to your stool so it's easier to pass. And it could be a gentler option than some other laxatives, which stimulate the muscles in your colon to get you to poop.
Talk to your doctor or a dietitian about how much psyllium husk you should take to get more regular. They may have other tips for you, as well. For instance, "psyllium needs to be accompanied by increased water intake to prevent bloating and bowel blockage," King says.
Can Psyllium Husk Help Me Lose Weight?
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.
If you're trying to get to a healthier weight, talk to your doctor. They can confirm if psyllium husk is safe for you to try, and suggest other little changes you can make during your day that can help you meet your goal.
What Are the Side Effects of Psyllium Husk?
When you start taking psyllium husk, you could notice side effects like:
- Bloating
- Nausea (upset stomach)
- Cramping
- Constipation
If you have any of the following signs, call your doctor right away:
- Trouble breathing
- Not being able to swallow
- Itching
- Throwing up
- Skin rash
Can psyllium husk cause diarrhea?
If you follow the directions on the label, a psyllium husk supplement shouldn’t cause loose stools. Studies show that it can help make your stool firmer and less watery.
If you do have diarrhea after starting psyllium husk, let your doctor know.
Does psyllium husk cause gas?
Some people find that taking psyllium causes them to feel gassy and bloated. This is more likely to happen if you take too much, too quickly. The bacteria in your gut need time to adjust to the increased fiber.
Over time, you should have less gas.
It may help to avoid sugar-free psyllium husk supplements. Artificial sweeteners can also cause gas.
Why does psyllium husk have a cancer warning?
The cancer warning on your psyllium husk label is because of a California law. Manufacturers now have to list this if their product contains contaminants (toxins) above a certain level.
This doesn’t mean that toxins were put into the product on purpose. It likely has to do with the crop of plants that the psyllium husks came from and toxins that they were exposed to, like lead, arsenic, or other heavy metals.
Some studies show that psyllium husk use could actually reduce your risk of some types of cancer, like colon cancer and breast cancer.
Is Psyllium Husk Safe?
Psyllium husk is safe for most people. But, like with any supplement, check with your doctor before you start it. That’s especially true if you have another health issue or if you're pregnant or breastfeeding.
Remember to drink lots of water when you take psyllium. If you don’t mix the powder well enough into water, it could clump in your throat and cause you to choke.
How much psyllium husk can you take per day?
Generally, you should start slowly, with 1 teaspoon at a time. Over time, you can increase that to 1 tablespoon, three times a day. Your doctor may give you different guidelines to follow.
Can you take psyllium husk every day?
It’s safe for most people to take psyllium husk every day.
Follow the directions on the label. You don’t want to overdo it.
And don’t forget to eat plenty of fiber-rich foods at meals. Because of the nutrients they contain, they’re still the best way to get the fiber your body needs to stay healthy.
Some options include:
- Beans
- Chickpeas
- Lentils
- Artichoke hearts
- Raspberries
- Blackberries
- Oats
- Almonds
- Quinoa
- Chia seeds
What is the best time to take psyllium husk?
The "best" time may depend on your reason for taking it.
For instance, if you're using psyllium husk because you’re constipated, you might take it in the evening. That way, you’re likely to have a bowel movement in the morning.
It doesn’t matter whether you take psyllium husk with food or not.
Take psyllium husk at least two hours before or after taking any kind of prescription medication.
Your doctor can help you decide the best timing.
Who should not take psyllium husk?
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
Tell your doctor or pharmacist about all the medications and supplements you take. Psyllium husk could keep them from working the way they should. You may need to space them out by a few hours.
If you live with diabetes, you may also need to adjust your insulin or other medicines, since psyllium can lower your blood sugar.
Takeaways
Psyllium husk is a fiber supplement made from ground-up seeds from the Plantago ovata plant. Most people don’t get enough fiber in their diets, so psyllium can help make up the difference. Taking it every day can help you manage your blood sugar, cholesterol, and weight, and help you be more regular in the bathroom. Check with your doctor before you try it, since not all types and brands work the same way.
Psyllium Husk FAQs
Can psyllium husk lower cholesterol?
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.
How much fiber does psyllium husk have?
The amount of fiber you get from psyllium husk depends on the kind you take. For instance, if you take the powder kind that you stir into water, you’ll get about 3.4 grams of fiber per teaspoon. If you swallow a capsule, you’ll only get 0.4 grams of fiber.
What does psyllium husk taste like?
The taste will depend on the type of psyllium that you try. For instance, sweeteners or flavors are often added to some supplements. Psyllium husk can also be used instead of flour in gluten-free baked goods. If so, you might not notice its taste at all.
