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Digestion/Heart/Weight

Psyllium husk

Soluble fiber supplement that promotes regular bowel movements and lowers cholesterol in adults with low dietary fiber intake.

Psyllium husk
75
score
A
evidence
Safe
risk

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Quick Take

Worth it if your fiber intake is low — one of the few supplements with proven benefits for digestion and cholesterol.

Psyllium husk is the seed coat of the Plantago ovata plant, a concentrated source of soluble fiber. When mixed with water, it forms a viscous gel that adds bulk to stool and slows intestinal transit, easing both constipation and diarrhea. Clinical trials consistently show it increases bowel movement frequency and softens stool consistency. It also binds bile acids in the gut, which lowers LDL cholesterol, and slows carbohydrate absorption, modestly improving blood sugar control. Adults with low fiber intake, constipation, or borderline high cholesterol benefit most.

Potential benefits

01
Improves bowel regularity
02
Lowers LDL cholesterol
03
Improves glycemic control
04
May reduce IBS symptoms
05
May reduce blood pressure
06
May support weight loss
07
May lower hs-CRP
08
May support gut immunity

Protocol

Amount
5-10 g
Frequency
Once or twice daily
When
Take with at least 240 mL (8 oz) of water immediately before or during a meal to prevent choking and improve tolerability.

Onset Time

12-72 hours for bowel regularity; 4-8 weeks for cholesterol and glucose changes.

Who Should Consider

Adults eating <25 g fiber/day
People with constipation or IBS-C
Those with borderline high LDL
People with prediabetes/type 2 diabetes
Individuals with irregular bowel habits

How It Works

Psyllium is a bulk-forming laxative. Its soluble fiber absorbs water in the gut to form a viscous gel that increases stool bulk and softness, stimulating peristalsis and easing passage. In the small intestine, this gel traps bile acids and cholesterol, promoting their excretion and lowering circulating LDL.

Updated 5/19/2026

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