Psyllium Husk
Also known as: Plantago ovata husk, ispaghula, isabgol, psyllium seed husk
Psyllium husk is the seed coat of Plantago ovata, a soluble, gel-forming fiber that holds many times its weight in water. It is the most-studied fiber supplement for regularity and cholesterol and is also used for appetite and glycemic control. Meta-analyses of randomized trials support effects on LDL cholesterol at daily doses of several grams. Unlike inulin it is largely non-fermented, so it causes less gas, but it must be taken with ample water because the gel can swell in the throat.
Research summary
Forms a viscous gel that slows nutrient absorption, binds bile acids, and adds stool bulk.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 5 g | 5–10 g | — | — |
5 to 10 g daily, split into one or two servings and taken with at least 240 mL of water per serving. Must be taken with plenty of water; swallowing dry husk or capsules without fluid can cause choking or blockage. Start at the low end and increase over a week.
Standardization: ≥95% husk purity; swell volume specified by supplier
Source material: seed husk
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Gels rapidly in water; drink immediately after mixing. Capsule counts are very high at gram doses (roughly 10 capsules per 5 g).
Formulation notes
May slow absorption of medications and other ingredients taken at the same time; separate by two hours.
Sources
- Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. (Jovanovski E 2018)PubMed
- Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis. (Gibb RD 2023)PubMed
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