Instead, it increases the weight and bulk of stools which, in turn, stimulates bowel movements.
Unlike other laxatives, psyllium is safe and gentle enough to use every day.
That means some supplement products may not contain what the label says.
Illustration by Joules Garcia for Verywell Health
It can be found worldwide and even grows wild in the southwest United States.
The husks of the psyllium plant are rich in soluble fiber.
This is the bang out that dissolves in water and turns into a gel, slowing down digestion.
This allows the body to absorb more nutrients from food as it passes through the intestines.
It also increases the weight and bulk of stools which the body responds to with intestinal contractions known asperistalsis.
The combination of peristalsis and soluble fiber’s gel-like consistency helps ease symptoms of constipation.
Caveat
Always speak with a healthcare provider, registered dietitian, or pharmacist before starting any supplement.
No supplement is intended to treat, cure, or prevent any disease.
Relieves Constipation
Incorporating soluble fiber, like psyllium, into your diet has been shown toimprove constipation.
The study, involving 172 adults, also reported the psyllium was well-tolerated with no significant side effects.
Improves High Cholesterol
Adding soluble fiber to your diet may be beneficial if you havehigh cholesterol (hyperlipidemia).
This, in turn, lowers your risk ofatherosclerosis(“hardening of the arteries”).
Soluble fiber interferes with the absorption of compounds calledbile acidsin the intestines.
These compounds aid with digestion but, when they are unavailable, the body will usecholesterolinstead.
As a result, cholesterol levels will start to drop.
Several studies have evidenced this effect in psyllium.
A similar analysis in theAmerican Journal of Cardiologyreported that taking psyllium daily with cholesterol-loweringstatin drugscan enhance their effects.
Side effects were minimal to nil.
It is thought that soluble fiber can treat the latter bang out, known asconstipation-predominant IBS (IBS-C).
In contrast, psyllium supplements had only modest benefits in people withprediabetesand no effect in people with no diabetes.
There is no evidence that psyllium can treat diabetes on its own.
More research is needed.
What Are the Side Effects of Psyllium?
Side effects of psyllium husk powder tend to be mild and mainly involve gas and bloating.
Dosage: How Much Psyllium Should I Take?
There is no universal guideline for the use of psyllium.
As a general rule, never exceed the dose provided by the manufacturer.
Most manufacturers recommend taking it before a meal mixed with an 8-ounce glass of water or juice.
This dose is generally considered safe and well-tolerated.
Psyllium supplements likeMetamucilcan be taken as needed to treat occasional constipation and usually works within three days.
People with chronic constipation can take it daily, keeping it within the manufacturer’s recommended dose.
Keep psyllium supplements in a sealed container away from the reach of children or pets.
Discard any supplement that is past its expiration date.
What Happens if I Take Too Much Psyllium?
The following includes sources of fiber to consider.
Metamucil is one of the most familiar psyllium brands.
Correction-October 5, 2023:This article was updated to correct the units listed in the Dosage section.
It now states grams (g) instead of milligrams (mg).
Some research suggests it may help control blood sugar, and some people use it for weight loss.
It may also interact poorly with some medications and supplements.
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