Gut Health & Digestive
Psyllium Husk
Also known as: Ispaghula husk · Metamucil · Plantago ovata husk
The most widely used fibre supplement. FDA-approved health claim for cholesterol reduction. Gels in the gut, binding bile acids, bulking stool, and blunting glucose absorption.
Effective Dose
10–20g / day
per clinical evidence
Evidence Level
Strong
Gut Health & Digestive
Mechanism
Soluble fibre gel — cholesterol binding, stool bulking, glucose blunting
primary action
Best For
Cholesterol reduction
Constipation, Blood sugar, Weight management
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is Psyllium Husk?
Psyllium husk is derived from the seed husks of Plantago ovata and is ~70% soluble fibre. When mixed with water it forms a viscous gel — the same property responsible for its effects on cholesterol, glucose, and bowel function. It is the only dietary fibre with an FDA-approved cardiovascular health claim.
How It Works: The Science
The psyllium gel binds bile acids in the intestine, preventing their reabsorption (forcing the liver to synthesise new bile acids from LDL cholesterol — reducing blood LDL). The gel also slows gastric emptying and glucose absorption, blunting post-meal glucose spikes. As a stool bulking agent, it absorbs water and increases stool weight, normalising transit in both constipation and diarrhoea.
Primary Mechanism
Soluble fibre gel — cholesterol binding, stool bulking, glucose blunting
Evidence-Based Benefits
Dosage Guide
Effective Dose
10–20g / day
10–20g/day (1–2 tablespoons husk) split across 2–3 doses. Always take with at least 250ml water — risk of oesophageal or intestinal obstruction without adequate fluid. Start at 5g and increase gradually.
Safety Profile & Side Effects
Must be taken with plenty of water — documented cases of oesophageal obstruction. May slow absorption of medications — take 2 hours apart. Very safe otherwise. A rare allergy to psyllium exists (mainly occupational).
Who Should (and Shouldn't) Take It
Anyone with high LDL cholesterol, constipation, IBS, or blood sugar management needs. One of the most evidence-based and cost-effective supplements available.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →