Good gut health is essential for overall wellness, and fiber is key. However, not all fibers are equally effective. Here we explore the beneficial effects of psyllium, a soluble fiber, that works to support gut health with added advantages such as improved blood sugar and cholesterol control, weight loss, and enhanced heart health. Discover how this versatile supplement could help you elevate your wellness journey.
What is psyllium?
Psyllium, derived from the husk of Plantago ovata, a plant native to Asia, the Mediterranean, and North Africa, is available in several forms such as powder, granules, capsules, liquid, and wafers. It has been an integral part of Indian traditional medicine Ayurveda for digestive benefits and detoxification.
Benefits of psyllium:
Gut health- Psyllium is commonly used both as a laxative to relieve constipation and as a supplement to manage diarrhea. As a soluble fiber, psyllium adds bulk to stools and binds them, allowing it to work effectively in both situations.
Research has shown that psyllium has prebiotic potential, which means it can help grow beneficial bacteria in the gut and boost the production of short-chain fatty acids like butyrate and propionate, which are good for colon health. By helping retain water in the small intestine, psyllium increases fluid flow to the colon which helps soften stool and improve bowel movements, making it effective for treating constipation.
Psyllium can also help alleviate symptoms of irritable bowel syndrome (IBS). Studies have shown that it lowers serum C-reactive protein levels, a marker of inflammation in IBS patients. The unique characteristics such as solubility, mild fermentation, viscosity, and high water-holding capacity make psyllium an ideal fiber choice for managing IBS symptoms.
Heart health- According to a study published in the American Journal of Clinical Nutrition in 2015, psyllium helps improve glycemic and lipid control in men with type 2 diabetes and hypercholesterolemia, suggesting that the supplement could be an effective and well-tolerated lifestyle intervention. Another study that evaluated the therapeutic effects of psyllium in diabetic patients discovered that glucose absorption decreased significantly along with total and LDL cholesterol and uric acid levels. By aiding in better diabetes management and cholesterol control, psyllium also helps reduce the risk of coronary heart disease.
Weight Loss- A 2023 metanalysis of six studies involving a total of more than 350 participants indicates that psyllium is effective for weight loss, decrease in Body mass index (BMI), and waist circumference in overweight and obese participants when taken before meals. It is often considered a poor man's Ozempic for its appetite-suppressing and glucose lowering benefits. However, experts believe that when taken for weight loss the usage of psyllium should be accompanied by a healthy diet and regular exercise.
How to take psyllium?
To get the best benefits of psyllium, it needs to be taken with an adequate amount of water. Studies have shown that taking even seven to 14 g/day of psyllium husk is beneficial, however, when a higher amount is taken with more water, at least 20 to 25 g with 500 mL water, it is known to reduce hemorrhoids and fissures.
Psyllium should be taken at least a few hours before taking other medications as it reduces the absorption of certain medications. To start getting the benefits of psyllium it should be taken at least one to three days. If you miss a dose of psyllium, take it as soon as possible, unless it is nearly time for your next dose. In that case, skip the missed dose and resume your regular schedule but avoid taking double doses.
The supplement needs to be stored in its original container, tightly closed, at room temperature, away from excess heat and moisture, and out of reach of children.
Is psyllium safe?
While it is generally safe to take psyllium, it may not suit people with bowel spasms, bowel obstruction, and those who have colon or rectal cancer. Although rare, some people may be allergic to psyllium and may experience symptoms including rash, difficulties in breathing, nausea and vomiting. Psyllium should be discontinued if constipation continues for more than a week or individuals develop stomach pain or rectal bleeding.
It is also important not to exceed the recommended dose of psyllium. Taking too much can lead to side effects like gas, bloating, and abdominal cramping.
Here Are The 25 Best Psyllium Supplements 2024 According To Reviews:
1. Yerba Prima Psyllium Whole Husks
Yerba Prima Psyllium Husk (12 Ounce, Pack of 3) offers a pure, high-quality fiber supplement designed to enhance gut health and promote regularity. Each pack contains whole husked psyllium, a natural bulking agent that aids in sweeping waste through the colon without added sugars, sweeteners, or artificial ingredients. Simply mix with your favorite juice and follow with a large glass of water. For heart health benefits, take two servings daily with meals. Non-GMO, vegan, and gluten-free, this product is free from fillers and artificial colors, reflecting Yerba Prima's 40 years of trusted quality, proudly made in Ashland, OR.
2. NOW Supplements Whole Psyllium Husks
NOW Supplements Whole Psyllium Husks (10-Pound) offer a substantial source of soluble fiber, promoting digestive health with each serving. Non-GMO project verified and GMP quality assured, this product ensures rigorous standards for stability, potency, and formulation. For optimal results, simply mix 1-2 level tablespoons into at least 12 oz. of water or juice and consume immediately. Packaged in the USA by a family-owned company since 1968, NOW Supplements delivers a trusted, high-quality fiber option to support your daily wellness routine.
3. Organic India Whole Husk Psyllium
Organic India Whole Husk Psyllium (12 Oz) is a natural solution for digestive wellness, designed to relieve constipation and bloating while boosting gastrointestinal health. This organic psyllium supports healthy metabolism and weight loss, and helps lower bad cholesterol levels. With its pure, whole husk fiber, it promotes overall digestive function and enhances your well-being.
4. Metamucil 4 in 1 Daily Fiber Supplement Powder
Metamucil 4-in-1 Daily Fiber Supplement Powder, with its sugar-free orange flavor, provides 180 teaspoons of naturally sourced psyllium husk fiber for comprehensive digestive support. This fiber powder helps you feel lighter and more energetic by trapping and removing waste that weighs you down. Designed to promote digestive health, support healthy blood sugar levels, and lower cholesterol, it also aids in appetite control by curbing hunger between meals. Metamucil's fiber blend ensures you get effective, heart-healthy benefits without added sugars.
5. Kirkland Signature Psyllium Fiber
Kirkland Signature Psyllium Fiber (720 Capsules) is an effective dietary supplement designed to normalize bowel movements and alleviate constipation. By increasing the weight and size of your stool, it makes bowel movements easier and more regular. Additionally, psyllium fiber absorbs excess water, helping to solidify loose, watery stools. This high-quality fiber supplement promotes digestive health by ensuring a balanced, comfortable digestive process.
6. Nature's Sunshine Psyllium Hulls Combination
Nature's Sunshine Psyllium Hulls Combination (11 Oz) offers a robust solution for supporting cholesterol levels already within the normal range and maintaining a healthy intestinal system. This blend absorbs several times its weight in liquid, aiding in effective waste management and providing natural relief with its high soluble fiber content. Featuring a powerful combination of psyllium hulls, hibiscus flowers, and licorice root, this formula ensures you receive high-quality, natural ingredients. Trusted since 1972, Nature's Sunshine is dedicated to delivering pure, effective herbal supplements with exceptional quality and integrity.
7. Member's Mark Fiber Capsules
Member's Mark Fiber Capsules (2-Pack, 400 Count) are a top choice for those seeking effective fiber support, recommended by doctors and comparable to Metamucil. Made with natural psyllium husk, these capsules help maintain healthy blood sugar and cholesterol levels, promoting overall heart health. They also support digestive health and regularity, ensuring a balanced and comfortable digestive system.
8. Equate Multi-Benefit Natural Psyllium Husk Fiber
Equate Multi-Benefit Natural Psyllium Husk Fiber (300 Capsules, Pack of 2) is a high-quality fiber supplement designed to enhance digestive health and support heart wellness. This product is made with 100% psyllium husk and is gluten-free, ensuring a natural and effective source of fiber. For added convenience, Equate Daily Fiber comes in a 48.2 oz value size container with a refreshing orange flavor, providing 114 tablespoon doses. It not only promotes regularity but also helps lower cholesterol, making it a comprehensive choice for maintaining overall health.
9. Konsyl Daily Psyllium Fiber
Konsyl Daily Psyllium Fiber (3 Pack, 360g Gusset Bag) offers a versatile and easy-to-use fiber supplement that is gluten-free, non-GMO, and keto-friendly. Each serving provides 5g of plant-based dietary fiber and easily dissolves in liquid, making it a convenient addition to your daily routine. Unflavored and designed for easy mixing, this fiber helps support digestive health and ensures you get the fiber your body needs for optimal wellness.
10. Kirkland Signature Sugar-Free Psyllium Fiber Supplement Powder
Kirkland Signature Sugar-Free Psyllium Fiber Supplement Powder offers 360 doses of natural fiber to support your health. This supplement promotes digestive health, helps you feel fuller between meals, and supports heart health by lowering cholesterol levels. With two bottles containing 180 doses each, it's a convenient way to ensure you get the essential fiber your body needs without added sugar.
11. BMVINVOL Psyllium Husk Capsules
BMVINVOL Psyllium Husk Capsules are a powerful fiber supplement designed to support digestion with a blend of six natural ingredients: psyllium husk, fenugreek, turmeric root, ginger root, and black pepper. With just two capsules a day, this 240-count bottle provides a four-month supply. The capsules are easy to swallow, have no aftertaste, and are made with non-GMO, gluten-free ingredients. Each batch is third-party tested to ensure quality and purity, offering a reliable addition to your daily wellness routine.
12.Metamucil Fiber Thins
Metamucil Fiber Thins are a delicious, cinnamon spice-flavored fiber supplement designed to support digestive health while satisfying hunger. Each serving contains 5 grams of fiber and only 100 calories, making it a tasty and healthy snack. Trusted by professionals as the #1 doctor-recommended fiber brand, Metamucil Fiber Thins offer convenience with individually wrapped servings, perfect for on-the-go use. Available in 48 total servings (4 packs of 12), you can also enjoy them in Chocolate and Apple Crisp flavors.
13.Anthony's Organic Whole Psyllium Husks
Anthony's Organic Whole Psyllium Husks provide a premium source of dietary fiber, ideal for promoting regularity and supporting overall digestive health. This 1.5 lb bag of organic psyllium husks is gluten-free, non-GMO, and keto-friendly, making it a versatile addition to any diet. Sourced from India and packed in California, these husks are USDA organic, plant-based, and contain no additives. Simply add 1-2 teaspoons to water, smoothies, or other beverages to enjoy the benefits of this natural fiber supplement.
14. Solgar Psyllium Husks Fiber 500 mg
Solgar Psyllium Husks Fiber is a premium supplement designed to support digestive health by nourishing the intestinal tract with 1000 mg of psyllium husks per serving, providing 1 gram of dietary fiber. This non-GMO, vegan, and kosher formula is free from gluten, wheat, dairy, soy, and other common allergens, making it suitable for vegetarians and those with dietary restrictions. With over 70 years of commitment to quality, Solgar continues to uphold the gold standard in nutritional supplements, crafting each product in small batches with the finest raw materials.
15. Puritan's Pride Psyllium Husks 500 Mg
Puritan's Pride Psyllium Husks 500 mg is a high-quality supplement designed to support digestive and colon health. This gluten-free product offers a two-month supply with 400 capsules per bottle, ensuring consistent fiber intake for optimal wellness. Manufactured in the USA with globally sourced ingredients, Puritan's Pride has been a trusted name in vitamins and supplements since 1973. To maintain product integrity, it's recommended to be present during delivery to avoid exposure to heat or sunlight, which can cause damage.
16.Kidney Restore Acacia & Psyllium Husk Fiber
Kidney Restore's Acacia & Psyllium Husk Fiber Powder is a powerful blend of two ancient remedies designed to revitalize your gut and support digestive wellness. This 1.5 lb (24oz) supplement combines natural psyllium husk and acacia fiber to promote regularity, reduce gas and bloating, and restore gut health. Ideal for those dealing with IBS, leaky gut, or other digestive issues, this unflavored, easy-to-mix powder supports the growth of prebiotics and the elimination of toxins, helping to cleanse the digestive system and optimize bowel health. With gentle and effective digestion support, this supplement provides long-lasting benefits for your gut, backed by an included eBook and access to gut health coaches for guidance.
17. Jiva Organics Whole Psyllium Husk
Jiva Organics Whole Psyllium Husk provides a premium, organic source of both soluble and insoluble fiber, perfect for meeting your daily dietary needs. This 28 oz jumbo bag is non-GMO, vegan, and keto-friendly, making it a versatile addition to any diet. With around 4 grams of fiber per teaspoon, it's easy to incorporate into water, juice, smoothies, and even baked goods. Certified USDA Organic and sourced from India, this high-quality psyllium husk comes in a resealable Kraft paper bag, ensuring freshness and great value.
18. Guardian Psyllium Fiber Capsules
Guardian Fiber Capsules offer all the essential benefits of fiber, from better bowel movements and digestive health to improved cholesterol levels, blood sugar control, and weight management. Crafted in Dayton, NJ, these capsules are not only effective in boosting dietary and soluble fiber intake without causing excessive gas but are also designed with sustainability in mind. Their efficient size, weight, and packaging reduce carbon emissions, making them a smart choice for both your health and the planet.
19. Smart Organic Psyllium Husk
Smart Organic Psyllium Husk is a high-quality, ethically sourced product from local organic farms in India. USDA Certified Organic, Non-GMO, Keto-friendly, vegan, and gluten-free, this psyllium husk is an excellent source of fiber that supports natural and comfortable gastrointestinal detox. It is easy to incorporate into your daily routine—just add a serving of this all-natural psyllium husk powder to your favorite juice, shake, smoothie, or baked goods to enjoy its health-boosting benefits.
20. Yupik Organic Whole Husk Psyllium
Yupik Organic Whole Husk Psyllium 95% is a Non-GMO, vegan, and gluten-free fiber supplement made from the outer coating of psyllium seeds. This flaky blend has a distinct flavor that can easily be masked by adding it to foods like oatmeal, granola, or cereal. With a 95% purity rating, it contains only 5% extraneous plant matter, ensuring a high-quality, organic fiber source for your daily diet.
21. GNC Natural Brand Psyllium Seed Husk 500mg
GNC Natural Brand Psyllium Seed Husk Dietary Supplement is formulated with premium psyllium seed husk to provide essential dietary fiber for digestive health. It also supports normal, healthy cholesterol levels. Each two-capsule serving delivers 1000 milligrams of psyllium seed husk powder, making it an effective addition to your daily health routine.
22. Moonee Naturals Psyllium Husk Powder
Moonee Naturals Psyllium Husk Powder is a natural, gluten-free, and non-GMO source of fiber, finely ground for a smooth, easy-to-digest texture. This powerful supplement supports healthy digestion, promotes regularity, and helps manage cholesterol levels. Low in calories, it is also an excellent weight loss aid, keeping you full and satisfied. Versatile and convenient, Moonee Naturals Psyllium Husk Powder can be easily added to smoothies, soups, and baked goods, making it a simple yet effective addition to your daily routine.
23. Revive MD Fiber
Revive MD Fiber is a natural supplement designed to support digestive health with a powerful blend of dietary fibers like psyllium husk, inulin, and flaxseed. Each serving delivers 5g of essential fiber, promoting healthy digestion, regularity, and overall gut health. This formula combines both soluble and insoluble fibers to enhance bowel regularity, promote satiety, and support healthy blood sugar levels. Vegan-friendly, gluten-free, and soy-free, Revive MD Fiber is an excellent choice for anyone seeking a natural way to boost their digestive wellness.
24. Zealthy Life Organic Psyllium Husk Capsules
Zealthy Life Organic Psyllium Husk Capsules are packed with efficient, natural soluble fiber that is often missing from the average diet. These capsules provide the fiber your body needs for healthier digestion and intestinal health. Psyllium husk swells up to 50 times its original size in liquid, effectively cleaning out your system and promoting regular bowel movements. Ideal for most diets, this supplement is non-GMO, keto, vegan-friendly, and free from corn, gluten, and soy. Safely made in the USA under strict GMP guidelines, Zealthy Life ensures high-quality you can trust.
25. Premier Research Labs Psyllium Fiber
Enhance your digestive health with Premier Research Labs Psyllium Fiber, a non-GMO, plant-based psyllium fiber supplement. Packed with dietary fiber, it supports regular bowel movements and overall gut health. Just five organic fiber capsules daily can promote intestinal wellness and improve your digestive system. Trusted by professional clinics, athletes, celebrities, and state governors, Premier Research Labs offers premier-quality supplements designed to support outstanding health for everyone.
