Psyllium Husk
- Effective dose
- 5–15 g
- Evidence
- 4/5· Strong
Last updated June 1, 2026
What it is
Psyllium husk is a soluble, gel-forming fiber from the seeds of Plantago ovata, used to support regularity and lower cholesterol. In the gut it absorbs water to form a viscous gel that bulks and softens stool and binds bile acids, prompting the liver to pull cholesterol from the blood. Unlike many fibers, it is largely non-fermented, so it produces less gas.
Benefits
About 10 g/day of psyllium lowers LDL cholesterol by roughly 0.33 mmol/L (about 13 mg/dL) when taken for at least three weeks, and it reliably improves stool consistency and relieves constipation. Doses for these effects generally range from about 5-15 g/day.
When to take it
Mix each dose with a full glass of water or other liquid and drink promptly; take it about 30 minutes before meals for cholesterol benefit, and separate it by at least 2 hours from other medications.
Side effects
Common effects are bloating, gas, and cramping, which ease as the body adjusts; taken with too little water it can swell and cause choking or intestinal blockage. It can slow or reduce absorption of medications, so other drugs should be separated by a couple of hours.
Sources
Products containing Psyllium Husk
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