What Is Psyllium? Health Benefits, Risks, More
Diet & NutritionNutrients & Supplements

Psyllium Supplement 101: Potential Benefits, Known Risks, and More

Psyllium Supplement 101: Potential Benefits, Known Risks, and More
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Published on September 25, 2023
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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Recently, TikTok has popularized psyllium — a fiber supplement known primarily as the main ingredient in many over-the-counter laxatives — as "budget Ozempic" for its purported weight loss effects.

While such claims are overstated, a growing body of research does show that fiber has myriad benefits beyond digestive health, yet Americans don’t get nearly enough in their diets.

 Together, these facts have fueled demand for this all-important nutrient, for example, from supplements like psyllium.

Here’s a closer look at what the evidence says about how psyllium may impact health, who may want to take it, and possible side effects to look out for.

Potential Health Benefits of Psyllium

May Help Relieve IBS Symptoms

Psyllium may help alleviate some irritable bowel syndrome (IBS) symptoms like constipation, bowel irregularity, and inflammation, but more long-term studies are needed to conclusively support these benefits, researchers have found.

Still, experts believe it may have potential: “Psyllium absorbs water and forms a gel-like substance that softens stools and promotes regularity,” says Dawn Jackson Blatner, RDN, a Chicago-based nutrition specialist and author of The Superfood Swap. “[It] acts like a gentle sponge for your digestive system and can be especially helpful for people dealing with IBS,” she adds.

May Benefit the Gut Microbiome

A review article out of Brazil found that psyllium fiber may support a healthy gut microbiome in tandem with probiotics.

“Psyllium feeds good gut bacteria, which supports a healthier gut microbiome overall,” says Blatner.

A healthy gut microbiome, or the trillions of microorganisms in your gut, may influence many aspects of your health, including your immunity, digestion, nervous system, and hormones.

May Improve Cholesterol Levels

According to a review article out of China, psyllium’s soluble fiber creates a viscous gel that binds to bile acids (which are created from cholesterol) and helps the body excrete more of them. As a result, the body uses more cholesterol to create more bile acids, which may be beneficial for cholesterol levels.

“This can lead to lower LDL cholesterol or ‘bad’ cholesterol levels,” says Blatner, adding that soluble fiber from psyllium seed husk has an FDA-authorized health claim for reducing the risk of coronary heart disease due to its ability to lower cholesterol levels.

May Help Lower Fasting Blood Sugar

Psyllium may help lower fasting blood sugar, overall blood sugar management, and insulin resistance. “Psyllium slows the digestion and absorption of carbohydrates, which can help to prevent spikes in blood sugar levels,” says Kenneth Brown, MD, a gastroenterologist in Plano, Texas, and host of the Gut Check Project podcast.

A review of 19 studies including 962 participants conducted in eight different countries found that psyllium significantly lowered fasting blood sugar, HbA1C (a measure of long-term blood sugar levels), and insulin resistance compared to a placebo.

The results varied depending on factors like dose, duration, and study design. More research is needed to determine how psyllium may improve diabetes control overall.


Weight Loss Effect of Psyllium

Studies on weight loss and psyllium have yielded mixed results. One review out of Brazil found that psyllium may help increase satiety, lower hunger, and assist in weight loss.

 But another review of 22 studies out of Iran did not find any significant effect of psyllium supplementation on body weight, waist circumference, or BMI.

An additional review from Iran found that taking psyllium did not have clear effects on waist size.

But experts say soluble fibers like psyllium may have an indirect effect on weight loss by curbing your appetite. “All types of fiber help with feelings of fullness, as long as you're taking plenty of fluid,” says Lauri Wright, PhD, RDN, the director of nutrition programs at the University of South Florida College of Public Health in Tampa, Florida. “So that can be a weight loss strategy, but I would recommend food first — then supplements, if needed.”

High-fiber foods to add to your diet include fruits (like raspberries, pears, and apples), vegetables (like green peas, broccoli, and Brussels sprouts), grains (like whole-wheat spaghetti, barley, and quinoa), and legumes, nuts, and seeds.

Potential Risks and Side Effects of Psyllium

As with any supplement, psyllium comes with potential risks and side effects.

Also keep in mind that the FDA regulates dietary supplements differently than conventional foods and drug products — manufacturers are responsible for evaluating the safety and labeling of their own products.

Risks

Psyllium is not recommended for people with a history of bowel obstruction.

 “Psyllium can expand and cause blockages in the esophagus or intestine, especially in people with a history of this condition,” says Dr. Brown. It can also expand in the throat, so it’s not advised for people who have difficulty swallowing, he says.
Speak to your doctor before taking psyllium (or any other supplement), because it may also have drug interactions, including with some over-the-counter medicines. Do not take psyllium within three hours of:

  • digoxin (Lanoxin), a cardiac drug
  • salicylates (aspirin)
  • nitrofurantoin (Macrodantin, Furadantin, Macrobid), which is used to treat urinary tract infections (UTIs)
In general, if you have high amounts of both fiber and medication in your intestine at the same time, the medication may get excreted with the fiber rather than fully absorbed.

Tell your doctor if you’re allergic to psyllium or any other drugs; have or have ever had diabetes, heart disease, high blood pressure, kidney disease, rectal bleeding, intestinal blockage, or difficulty swallowing; and whether you’re pregnant, plan to become pregnant, or breastfeeding.

Side Effects

Psyllium may lead to a number of side effects, including:

Forms of Psyllium

While psyllium comes in a number of forms, the powder form is perhaps the most versatile. “Psyllium can easily be added to things like water, smoothies, or other liquids to promote bowel regularity and overall digestive health,” says Samantha Schleiger, RDN, owner of Simply Nourished Functional Nutrition in Elkhorn, Wisconsin.

Other forms of psyllium available for purchase include:

  • Capsules
  • Gummies
  • Thins, or wafers
  • Husks (whole food)
  • Seeds (whole food)

“All forms are effective when paired with an 8-ounce (oz) cup of water, and taken as directed on the packaging,” notes Brooke Levine, RD, a weight loss nutritionist at NYU Langone Health in New York City.

How to Select and Store Psyllium

When purchasing psyllium, there are a few things you should keep in mind. Similarly, you’ll also want to ensure you safely store your supplements.

Selection

To choose a quality supplement, check the label for USP, NSF, or ConsumerLabs Approved. This means the product has undergone third-party testing for quality and purity. When selecting a type of psyllium to purchase, Brown recommends opting for pure psyllium husk with just that one ingredient.

“Other fibers will sometimes add sugar, sugar substitutes, binders, or artificial flavors, all to make it more palatable,” he says. “Most of this is for marketing purposes.”

Psyllium is sold under brand names like Metamucil, Konsyl, and Fiberall.

Storage

It’s also important to store psyllium correctly to keep it fresh and prevent contamination. Schleiger recommends storing psyllium in a cool, dry place inside a sealed container. “Store away from light, moisture, or heat to prevent the chances of the psyllium going bad or mold growth,” she says.

Dosage of Psyllium

The right amount of psyllium to take varies from person to person, and it’s important to check with your doctor about your specific needs. “Dosage should be individualized and adjusted based on a person's overall gut health and tolerance,” Schleiger says. Some people may respond better or worse to psyllium, so guidance from a certified healthcare practitioner is key, she adds.

In general, studies have shown that 8 to 10 grams (g) of psyllium daily may help with blood sugar balance and overall gut support, she notes.

 But if you have any questions or concerns, consult your doctor.
You should also not take psyllium for longer than one week unless your doctor tells you to do so.

 Constipation that lasts more than one week could be a sign of a more serious condition that you should speak to your doctor about.

The Takeaway

  • Psyllium is a fiber that may help relieve constipation and regulate bowel movements. It comes in whole food and supplement forms.
  • Research suggests it may have additional potential health benefits, including lowering cholesterol and blood sugar levels, which can reduce the risk of heart disease or support diabetes management. It also may aid weight loss, but the research is mixed.
  • Talk to your doctor before introducing psyllium or any supplement into your diet, especially if you have health conditions or are taking other medications, as there may be drug interactions you need to be aware of.

FAQ

Can psyllium help constipation?
Yes, psyllium may be used as a gentle, bulk-forming laxative that softens stools and helps treat constipation, with doctor supervision.
If you are using psyllium as a laxative, it is not advised to take it for longer than one week unless directed to do so by your doctor. If you are taking psyllium as a fiber supplement, there’s no evidence that daily use is harmful, but you should consult with your physician.
Psyllium may help indirectly with weight loss by curbing your appetite, but studies have shown mixed results. Psyllium may help promote a feeling of fullness and satiety, lessening the likelihood of overindulging at meal times.
You can find psyllium under brand names like Metamucil, Konsyl, and NOW Foods, among others.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Dietary Guidelines for Americans. U.S. Department of Agriculture. December 2020.
  2. Garg P et al. Psyllium Husk Positively Alters Gut Microbiota, Decreases Inflammation, and Has Bowel-Regulatory Action, Paving the Way for Physiologic Management of Irritable Bowel Syndrome. Gastroenterology. March 2024.
  3. Martellet MC et al. Probiotic Applications Associated With Psyllium Fiber as Prebiotics Geared to a Healthy Intestinal Microbiota: A Review. Nutrition. August 2, 2022.
  4. Gut Microbiome. Cleveland Clinic. August 18, 2023.
  5. U.S. Food and Drug Administration. Food Labeling: Health Claims; Soluble Fiber From Certain Foods and Coronary Heart Disease. Federal Register. February 18, 1998.
  6. Federal Register. U.S. Food and Drug Administration. February 18, 1998.
  7. Gholami Z et al. The effect of psyllium on fasting blood sugar, HbA1c, HOMA IR, and insulin control: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials. BMC Endocrine Disorders. June 6, 2024.
  8. Franco EAN et al. Psyllium (Plantago Ovata Forsk): From Evidence of Health Benefits to its Food Application. Trends in Food Science & Technology. February 2020.
  9. Darooghegi Mofrad M et al. The Effects of Psyllium Supplementation on Body Weight, Body Mass Index and Waist Circumference in Adults: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Critical Reviews in Food Science and Nutrition. March 18, 2019.
  10. Gholami Z et al. ‘Effect of Psyllium Consumption on Metabolic Syndrome Indices: Systematic Review and Dose–Response Meta-Analysis of Randomized Controlled Trials. Journal of Functional Food. August 2023.
  11. Chart of High-Fiber Foods. Mayo Clinic. November 23, 2023.
  12. Psyllium. Mount Sinai.
  13. Psyllium. MedlinePlus. June 20, 2024.
  14. By the Way, Doctor: Will a Fiber Supplement Interfere With My Medications? Harvard Medical School. August 23, 2019.
  15. Psyllium Powder for Solution. Cleveland Clinic.
  16. Gholami Z et al. The effect of psyllium on fasting blood sugar, HbA1c, HOMA IR, and insulin control: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials. BMC Endocrine Disorders. June 6, 2024.
  17. Psyllium Powder of Suspension. Cleveland Clinic.
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