Overview
What is psyllium?
What are psyllium’s main benefits?
What are psyllium’s main drawbacks?
How does psyllium work?
Dosage information
As a bulk-forming laxative for the treatment of constipation, the adult dosage of powdered psyllium husk is typically 15 grams, 1–3 times per day, dissolved in water. Clinical trials have also used dosages ranging from 10.2–40 grams per day over two to eight weeks.[1][2]
Dosages used for other conditions have ranged from 2.4–20.4 grams per day for cholesterol control, 7–15 grams per day for body composition, and 3.1–13.6 grams per day for glucose regulation.[3][4][5][6][7]
Some studies also indicate that effects such as appetite suppression or reductions in blood glucose are more pronounced when psyllium is taken before or with a meal.[8][9][10]
Generally, psyllium can be used at the recommended dosages without a risk of serious side effects.[11] Psyllium at dosages of 5–10 grams taken three times per day generally seems to be well tolerated, and the most frequently reported side effects include transient stomach cramps and intestinal discomfort.[12][13] For this reason, it is best to start with smaller doses and work up as individual response permits.
Psyllium should be taken with plenty of water to avoid bloating and decrease the potential of bowel obstruction.[14] Therefore, psyllium is not recommended for use in people who are unable to maintain increased fluid intakes (for example, individuals who are confined to bed or who may have cognitive impairment).[15]
People with known allergies to other members of the Plantaginaceae family should exercise caution, because there have been some cases of anaphylaxis after psyllium consumption.[16][17] Occupational allergies are also reported to have developed due to the unintentional inhalation of or prolonged exposure to psyllium powder in people who work with psyllium regularly.[18][19][20][21][22][23][24]
Frequently asked questions
What are the known traditional, historical, and cultural uses of psyllium?
Does psyllium affect digestive health?
Does psyllium affect blood glucose?
Does psyllium affect body composition?
Does psyllium improve cardiovascular measures?
Update History
References
Examine Database References
- Fecal Weight - J Stevens, P J VanSoest, J B Robertson, D A LevitskyComparison of the effects of psyllium and wheat bran on gastrointestinal transit time and stool characteristicsJ Am Diet Assoc.(1988 Mar)
- Fecal Weight - Prynne CJ, Southgate DAThe effects of a supplement of dietary fibre on faecal excretion by human subjectsBr J Nutr.(1979 May)
- Fecal Weight - Marlett JA, Kajs TM, Fischer MHAn unfermented gel component of psyllium seed husk promotes laxation as a lubricant in humansAm J Clin Nutr.(2000 Sep)
- Flatulence - S Gonlachanvit, R Coleski, C Owyang, Wl HaslerInhibitory actions of a high fibre diet on intestinal gas transit in healthy volunteersGut.(2004 Nov)
- Appetite - Turnbull WH, Thomas HGThe effect of a Plantago ovata seed containing preparation on appetite variables, nutrient and energy intakeInt J Obes Relat Metab Disord.(1995 May)
- Appetite - H J Delargy, K R O'Sullivan, R J Fletcher, J E BlundellEffects of amount and type of dietary fibre (soluble and insoluble) on short-term control of appetiteInt J Food Sci Nutr.(1997 Jan)
- Appetite - Bergmann JF, Chassany O, Petit A, Triki R, Caulin C, Segrestaa JMCorrelation between echographic gastric emptying and appetite: influence of psylliumGut.(1992 Aug)
- Weight - Gibb RD, Sloan KJ, McRorie JWPsyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis.J Am Assoc Nurse Pract.(2023-Aug-01)
- Weight - Shahinfar H, Jayedi A, Torabynasab K, Payandeh N, Martami F, Moosavi H, Bazshahi E, Shab-Bidar SComparative effects of nutraceuticals on body weight in adults with overweight or obesity: A systematic review and network meta-analysis of 111 randomized clinical trials.Pharmacol Res.(2023-Oct)
- Thermic effect of food (TEF) - Khossousi A, Binns CW, Dhaliwal SS, Pal SThe acute effects of psyllium on postprandial lipaemia and thermogenesis in overweight and obese menBr J Nutr.(2008 May)
- Weight - Syed Asif J Kazmi, Moosa Khan, Ghulam Rasool Mashori, Azra Saleem, Naheed Akhtar, Ashraf JahangeerInfluence of sibutramine, orlistat and Ispaghula in reducing body weight and total body fat content in obese individualsJ Ayub Med Coll Abbottabad.(Apr-Jun 2009)
- High-density lipoprotein (HDL) - de Bock M, Derraik JG, Brennan CM, Biggs JB, Smith GC, Cameron-Smith D, Wall CR, Cutfield WSPsyllium supplementation in adolescents improves fat distribution & lipid profile: a randomized, participant-blinded, placebo-controlled, crossover trialPLoS One.(2012)
- Total cholesterol - Bell LP, Hectorn KJ, Reynolds H, Hunninghake DBCholesterol-lowering effects of soluble-fiber cereals as part of a prudent diet for patients with mild to moderate hypercholesterolemiaAm J Clin Nutr.(1990 Dec)
- Blood Pressure - Gholami Z, Paknahad ZThe effect of psyllium consumption on blood pressure: Systematic review and dose-response meta-analysis of randomized controlled trials.Food Sci Nutr.(2024 Aug 29)
- Low-density lipoprotein (LDL) - Dennison BA, Levine DMRandomized, double-blind, placebo-controlled, two-period crossover clinical trial of psyllium fiber in children with hypercholesterolemiaJ Pediatr.(1993 Jul)
- Low-density lipoprotein (LDL) - Sierra M, García JJ, Fernández N, Diez MJ, Calle APTherapeutic effects of psyllium in type 2 diabetic patientsEur J Clin Nutr.(2002 Sep)
- Low-density lipoprotein (LDL) - Rodríguez-Morán M, Guerrero-Romero F, Lazcano-Burciaga GLipid- and glucose-lowering efficacy of Plantago Psyllium in type II diabetesJ Diabetes Complications.(1998 Sep-Oct)
- Low-density lipoprotein (LDL) - Malin Schoeneck, David IggmanThe effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trialsNutr Metab Cardiovasc Dis.(2021 May 6)
- Low-density lipoprotein (LDL) - Wei ZH, Wang H, Chen XY, Wang BS, Rong ZX, Wang BS, Su BH, Chen HZTime- and dose-dependent effect of psyllium on serum lipids in mild-to-moderate hypercholesterolemia: a meta-analysis of controlled clinical trials.Eur J Clin Nutr.(2009 Jul)
- Total cholesterol - Sartore G, Reitano R, Barison A, Magnanini P, Cosma C, Burlina S, Manzato E, Fedele D, Lapolla AThe effects of psyllium on lipoproteins in type II diabetic patientsEur J Clin Nutr.(2009 Jul 22)
- Total cholesterol - Juhász AE, Greff D, Teutsch B, Gede N, Hegyi P, Horváth EM, Deák PÁ, Nyirády P, Ács N, Juhász RGalactomannans are the most effective soluble dietary fibers in type 2 diabetes: a systematic review and network meta-analysis.Am J Clin Nutr.(2023 Feb)
- HbA1c - Bajorek SA, Morello CMEffects of dietary fiber and low glycemic index diet on glucose control in subjects with type 2 diabetes mellitusAnn Pharmacother.(2010 Nov)
- HbA1c - Chattopadhyay K, Wang H, Kaur J, Nalbant G, Almaqhawi A, Kundakci B, Panniyammakal J, Heinrich M, Lewis SA, Greenfield SM, Tandon N, Biswas TK, Kinra S, Leonardi-Bee JEffectiveness and Safety of Ayurvedic Medicines in Type 2 Diabetes Mellitus Management: A Systematic Review and Meta-Analysis.Front Pharmacol.(2022)
- Blood Flow - Pal S, Khossousi A, Binns C, Dhaliwal S, Radavelli-Bagatini SThe effects of 12-week psyllium fibre supplementation or healthy diet on blood pressure and arterial stiffness in overweight and obese individualsBr J Nutr.(2012 Mar)
- Constipation Signs and Symptoms - van der Schoot A, Drysdale C, Whelan K, Dimidi EThe effect of fiber supplementation on chronic constipation in adults: an updated systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr.(2022-Jul-11)
- Ulcerative Colitis Symptoms - F Fernández-Bañares, J Hinojosa, J L Sánchez-Lombraña, E Navarro, J F Martínez-Salmerón, A García-Pugés, F González-Huix, J Riera, V González-Lara, F Domínguez-Abascal, J J Giné, J Moles, F Gomollón, M A GassullRandomized clinical trial of Plantago ovata seeds (dietary fiber) as compared with mesalamine in maintaining remission in ulcerative colitis. Spanish Group for the Study of Crohn's Disease and Ulcerative Colitis (GETECCU)Am J Gastroenterol.(1999 Feb)
- Diarrhea Symptoms - Kaewdech A, Sripongpun P, Wetwittayakhlang P, Churuangsuk CThe effect of fiber supplementation on the prevention of diarrhea in hospitalized patients receiving enteral nutrition: A meta-analysis of randomized controlled trials with the GRADE assessment.Front Nutr.(2022)
- Blood glucose - Gholami Z, Clark CCT, Paknahad ZThe 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 Endocr Disord.(2024 Jun 6)