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Fiber

Psyllium

Psyllium comes from the seed husk of Plantago ovata. Its gel-forming fiber holds water in the bowel.

Also listed as Psyllium Husk, Psyllium Fiber, Metamucil (brand name), ispaghula

Gut HealthCardiovascularWeight Management

Does it help chronic constipation?

A 2022 review of 16 fiber trials in 1,251 adults found benefits for stool frequency and consistency, with psyllium among the effective fibers. Results varied considerably across studies. Higher doses above 10 g/day and treatment lasting at least four weeks looked more effective in subgroup analyses, not a universal dosing rule. 1

ConstipationSupported

Human trials support benefit, with uncertainty about the ideal regimen. 1

How much does LDL change?

Across 28 trials with 1,924 participants, a median psyllium dose of about 10.2 g/day reduced LDL cholesterol by 0.33 mmol/L versus control. Evidence certainty for LDL was moderate because results varied; the trials measured lipid markers rather than heart attacks. 2

Cholesterol balanceSupported

LDL lowering is supported; clinical cardiovascular outcomes require separate evidence. 2

Could the microbiome contribute?

Two seven-day trials in eight healthy volunteers and 16 people with constipation found changes in gut bacteria, greater in the constipation group. These small studies support a biological hypothesis, not a proven long-term microbiome benefit. 3

Microbiome healthToo little evidence

Preliminary human findings warrant further study. 3

Effects by health goal

Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.

Other effects2 effects

DiarrheaStrongA3 studies
The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls2019Effects of psyllium vs. placebo on constipation, weight, glycemia, and lipids: A randomized trial in patients with type 2 diabetes and chronic constipation.2018Supplementation With Dietary Fiber Improves Fecal Incontinence2001

Rated by SuppCo · high confidenceEvidence record

ConstipationStrongA3 studies
The effects of psyllium husk on gut microbiota composition and function in chronically constipated women of reproductive age using 16S rRNA gene sequencing analysis2021The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls2019Effects of psyllium vs. placebo on constipation, weight, glycemia, and lipids: A randomized trial in patients with type 2 diabetes and chronic constipation.2018

Rated by SuppCo · high confidenceEvidence record

All studies

13 publications are linked to Psyllium, newest first.

Role of dietary fiber and lifestyle modification in gut health and sleep quality2024The beneficial effects of psyllium on cardiovascular diseases and their risk factors: Systematic review and dose-response meta-analysis of randomized controlled trials2023The effects of psyllium husk on gut microbiota composition and function in chronically constipated women of reproductive age using 16S rRNA gene sequencing analysis2021The effect of psyllium consumption on weight, body mass index, lipid profile, and glucose metabolism in diabetic patients: A systematic review and dose‐response meta‐analysis of randomized controlled trials2020The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls2019Effects of psyllium vs. placebo on constipation, weight, glycemia, and lipids: A randomized trial in patients with type 2 diabetes and chronic constipation.2018Psyllium Fiber Reduces Abdominal Pain in Children With Irritable Bowel Syndrome in a Randomized, Double‐Blind Trial2017Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber.2017Soluble fibers from psyllium improve glycemic response and body weight among diabetes type 2 patients (randomized control trial)2016Psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetic outpatients.2005Supplementation With Dietary Fiber Improves Fecal Incontinence2001Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: meta-analysis of 8 controlled trials.2000Cholesterol-lowering effects of psyllium-enriched cereal as an adjunct to a prudent diet in the treatment of mild to moderate hypercholesterolemia.1992

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