What is psyllium, and is it good for you?

Psyllium is a bulk-forming laxative & dietary fiber supplement. Psyllium may also have small benefits for heart and metabolic health. It’s best to talk with your clinician before taking it regularly.

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For generations, psyllium has been a go-to solution for pooping problems. As a kid in the 80s, I remember my grandma mixing the orange powder into a glass of water to have alongside her morning coffee and toast. More recently, psyllium has gotten a millennial makeover, after drawing interest from younger crowds. From gluten-free bread recipes to boutique supplements with catchy names like ColonBroom, you can find psyllium all over socials. You may see it rebranded as “poor man’s Ozempic” or listed as a cure-all for [insert whatever ails you at the moment].

Health trends are neither good nor bad, but they do warrant further questions. So, what is psyllium, and is it worth taking? TNG is happy to be here to help.

➡️ What is psyllium?

Psyllium comes from Plantago ovata. More specifically, it comes from the plant’s outer seed coverings, which is why it’s also called psyllium husk. Psyllium was a staple in Indian and Chinese traditional medicine centuries before being sold in branded products like Metamucil.

Psyllium is primarily used as a bulk-forming laxative for occasional constipation in people 6 years and older. You can find psyllium as an active ingredient in over-the-counter (OTC) laxatives and fiber supplements. It comes in capsules, fine powders, and ready-to-eat wafers. You can also find psyllium on store shelves as unprocessed psyllium husks, which can be sprinkled over foods or used in baked goods.

Increasingly, clinicians consider psyllium a multi-tasking fiber because clinical research shows it can do more than help with constipation. In fact, the Institute of Medicine calls psyllium a “functional fiber,” which may help with the following:

• Normalize bowel movements

• Lower LDL cholesterol

• Decrease spikes in blood glucose after eating

• Lower blood pressure

• Help manage weight

Your clinician can help you figure out whether psyllium can specifically help you.

💡 Psyllium is a type of non-fermented fiber. Its gel-like consistency prevents gut microbes from breaking it down. Other types of fiber (like in beans) are fermented by microbes. This helps feed good bacteria. Some research suggests psyllium can still have positive effects on gut bacteria, especially in people with irritable bowel syndrome.

➡️ Psyllium science: how does it work?

Dietary fiber can be classified as soluble and insoluble. Psyllium is soluble because it can absorb water. (Wheat bran is an example of insoluble fiber.) Psyllium is further classified as a gel-forming type of soluble fiber. Psyllium swells up and gets squishy when it mixes with water. Importantly, psyllium holds this gel-like consistency the whole way through the gut.

The psyllium-gel complex causes the following effects in the gut:

✅ Slows absorption of nutrients (without decreasing mineral absorption)

✅ Normalizes stool (not too hard, not too soft) which helps both constipation and diarrhea

✅ Traps bile salts and takes them out of your body when you poop. Since bile is made from cholesterol, this effectively removes some cholesterol from your body too.

✅ Makes you feel full longer by bulking up the food in your gut and slowing down digestion. This effect may help promote weight loss if it causes you to eat less.

💡 It’s true: psyllium can cause your body to release more of the gut hormone GLP-1. Just keep in mind, the GLP-1 made by the body only lasts a few minutes. Ozempic is a GLP-1 mimic with effects lasting a whole week after a single dose! So while it’s possible psyllium might help lower blood glucose and promote weight loss, its effects are nowhere near comparable to GLP-1 agonist medications like Ozempic (semaglutide).

➡️ Reasons to consider taking psyllium

Below, we discuss multiple reasons why taking psyllium may be worth considering. It’s best to check with your clinician before taking psyllium regularly or giving it to children.

✅ To relieve constipation

Psyllium is a gentle laxative because it doesn’t cause cramping or watery diarrhea. On the other hand, it usually doesn’t work right away. Psyllium usually takes 12 to 72 hours (or up to 3 days) to work. Physical movement and extra fluids may help provide relief sooner. But if it’s been more than 3 days and you still haven’t pooped, ask your pharmacist or clinician for another recommendation.

Everyone gets constipated now and then. But if it’s happening regularly or occurs with pain, rectal bleeding, or changes in stool color, it’s important to talk to your clinician to have your symptoms checked out. OTC laxatives are only meant for occasional use unless specifically recommended for you.

✅ To boost fiber intake

Fewer than 10% of Americans meet their daily fiber requirements. That’s why the US Department of Agriculture classifies fiber as one of several “Dietary Components of Public Health Concern for Underconsumption” [archived link]. More broadly, low-fiber diets are a worldwide health concern that contribute to higher global rates of heart disease.

According to the latest US-based national guidelines [archived link], everyone should get at least 14 grams of fiber per 1,000 calories. This means the more calories you consume, the more fiber you need. This also means that the often-cited 28 grams of fiber per day doesn’t apply to most adults, because most of us eat more than 2,000 calories a day. (And actually, how many people really know how many calories they eat in a day?)

To get more fiber, trading out low-nutrient foods with high-fiber whole-based ones is ideally the best way to fill the gap. This approach helps fill another common nutritional gap. Most of us also don’t get enough fruits and vegetables.

But life is not always ideal. Many people don't have easy access to whole foods. Disability and a lack of time are also common barriers to buying and preparing balanced meals. Many people have trouble chewing, swallowing, and digesting fiber-rich foods too. And all of us can have hectic or overwhelming periods when our eating patterns are disrupted. In any of these cases, psyllium can help fill a fiber gap.

✅ For irritable bowel syndrome

Psyllium may help manage irritable bowel syndrome (IBS). In this situation, psyllium is dosed differently than for constipation and used as part of an overall treatment plan. So it’s best to discuss with your clinician if you’re wondering whether psyllium might help your IBS symptoms.

✅ To help manage chronic conditions

As noted above, psyllium does more than help with pooping problems. Additional conditions that may be helped by taking psyllium include:

• Type 2 diabetes

• Overweight or obesity

• High blood pressure

• High cholesterol

While psyllium may help, it’s unlikely psyllium alone will have much benefit. Most chronic conditions require multiple approaches to manage them. Psyllium shouldn’t be used in place of your regular medications.

➡️ What precautions are there with psyllium?

✅ Be choosy about supplements: Sticking with a reputable brand that uses third-party testing by organizations like NSF International or U.S. Pharmacopeia (USP) is a good idea. Make sure to carefully read the label and note any extra ingredients that you may wish to avoid. For example, many powders contain added sugar. Some products contain other supplement ingredients like collagen. But remember, being choosy doesn’t mean choosing the most expensive supplement.

✅ Drug interactions: As a general rule, don’t take psyllium within 2 hours of another oral medication. Psyllium could block your medication from getting into your body and working properly. Ask your pharmacist or clinician to check for interactions with your other medications. In some cases, they may recommend you avoid psyllium altogether while taking certain medications.

✅ Possible lead exposure: According to a 2024 ConsumerLab article, lead was found in all of the common brands they tested. The lead is thought to come from the soil where the psyllium plants grow. The brands with the lowest amounts were well below [archived link] the levels of health concern for adults. And psyllium use isn’t approved for children under age 6. If you or your older child take psyllium regularly, talk with your clinician first and ask for a brand recommendation.

✅ Fiber in foods is still important: The American Cancer Society doesn’t recommend psyllium or other fiber supplements to prevent colon polyps and cancer. Instead, they recommend fruits, vegetables, whole grains, nuts, and seeds to help lower your risk.

✅ Read the label carefully:

Each psyllium product is different, so read the directions before taking. It’s usually best to start with the lowest dose and only increase it if needed and tolerated. Sometimes psyllium can make you gassy or bloated, especially if you take too much at once. If you’re unsure how much to take, ask your pharmacist or clinician.

✅ Stay hydrated: Psyllium only works if you take it with a full glass of liquid and stay hydrated throughout the day. Taking psyllium while being dehydrated could even worsen constipation. What’s more, staying hydrated is one of the most effective ways to help you stay regular and poop easily.

Stay nourished. Stay informed. And stay supplement-safe.

Further reading:

Should You Be Using Psyllium Husk?

10 Tips on Belching, Bloating, and Flatulence

How to get more fiber in your diet

Psyllium: MedlinePlus Drug Information

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