Psyllium husk contains soluble fiber that may benefit your digestion and heart health. It may also help lower your risk of developing certain health conditions.
Psyllium is a
It’s most commonly known as a laxative and is available over-the-counter (OTC) as ispaghula husk (Fybogel).
However, some research suggests that taking psyllium may benefit many parts of the human body, including the heart and pancreas.
Keep reading to learn more about the health benefits of psyllium.
Psyllium is a bulk-forming laxative. It works by
It can be used to help ease constipation and prevent complications,
Psyllium is
A healthy colony of good bacteria in the digestive system is essential for healthy immune function. Your body is better able to fight infection, reduce inflammation, and maintain healthy tissue and cells.
Research suggests that taking soluble fiber supplements like psyllium may help you manage your cholesterol levels.
A
According to the
- heart disease
- diabetes
- coronary artery disease
- high blood pressure (hypertension)
- heart attack
- stroke
If you have any of these conditions or you’ve been told to watch your cholesterol, ask a doctor if adding psyllium to a heart-healthy diet could help you.
Maintaining a moderate weight is important for your overall health, especially if you have obesity or overweight.
According to the
- heart disease
- hypertension
- diabetes
- gallstones
- breathing problems
- some cancers
A
The authors found that taking an average dose of 10.8 g/d before meals for nearly 5 months helped participants lose weight.
Speak with a doctor about the possibility of taking psyllium if you have obesity or overweight.
Learn more about using psyllium for weight management.
If you’re living with diabetes, you most likely have to be mindful of your diet to maintain a healthy balance of insulin and blood sugar (glucose).
Some
However, the
As such, it’s important to speak with a healthcare professional before taking psyllium if you have diabetes. They may recommend a better alternative for your condition.
The exact dosage of psyllium depends on the product you’re using and what you’re using it for.
The usual recommended dosage is 7 to 14 g/d daily. However, some research suggests taking at least 20 to 25 g/d of psyllium with 500 milliliters of water to fully maximize the fiber supplement’s benefits.
This is because the recommended fiber intake for adults is 25 g/d for females and 38 g/d for males. However, adults in the United States only consume an average of 15 g/d.
As such, increasing the dosage of psyllium may provide more benefits.
Speak with a healthcare professional before taking psyllium supplements, especially if you’re living with a gastrointestinal condition and are experiencing a flare-up.
In some cases, fiber supplements like psyllium may worsen symptoms.
Like any supplement, psyllium may have potential side effects. You may be especially prone to these if you’re new to psyllium or if you take more than the recommended amount per day.
The most common side effects of psyllium are gas (flatulence) and bloating.
Other possible side effects include:
- abdominal pain and cramps
- diarrhea
- loose stools
- more frequent bowel movements
- nausea and vomiting
In rare cases, you may experience an allergic reaction to taking psyllium. This may lead to anaphylaxis, which is a medical emergency.
Call a doctor immediately if you experience any of the following symptoms:
- breathing difficulties
- swelling, especially around the face and throat
- skin rashes and itching
- tongue and skin discoloration, such as turning blue, pale, or gray
- dizziness, lightheadedness, or fainting
Psyllium is most commonly consumed in powder or wafer form. It’s also available in capsules, granules, and as a liquid concentrate. It’s the main ingredient in many OTC laxatives, including:
- Metamucil
- Fybogel
- Fiberall
- Cilium
- Maalox Daily Fiber Therapy
- Uni-Laxative
Follow the directions on the packaging when taking any of these medications. Remember that a key component of how psyllium works in your lower intestine is its ability to soak up liquid, so make sure to drink plenty of water daily.
What does psyllium do for the body?
Psyllium is a bulk-forming laxative. It works by retaining water to help loosen and bulk up your stools, making them easier to pass through.
Is it OK to take psyllium every day?
It’s generally safe to take psyllium every day. However, supplements should only be used to supplement deficiencies in the diet. Eventually, the goal is to replace psyllium with food sources instead.
Who cannot take psyllium?
According to the United Kingdom’s National Health Service (NHS), psyllium isn’t recommended for people who have previously had an allergic reaction to psyllium or have health conditions like bowel obstruction, colonic atony, and phenylketonuria. People with kidney disease should also be careful about taking psyllium.
If you have a health condition or are taking medications, speak with a healthcare professional before taking psyllium.
What is the downside of psyllium husk?
The NHS notes that 1 in 100 people experience gas and bloating when taking psyllium husk supplements.
Psyllium is a laxative supplement typically used to help relieve symptoms of constipation.
Some research suggests it may have other benefits, such as promoting digestive and heart health, as well as helping you manage your weight.
Speak with a healthcare professional before taking psyllium. They could recommend the best dosage for you or an alternative treatment that may be better.
