2024-11-19 00:30:04
Corrected an error
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A correction was added to the FAQ What are psyllium's main drawbacks?
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Psyllium
•Last Updated: November 19, 2024
Psyllium fiber, derived from several species of the Plantago genus, is usually taken in its powdered husk form. It is best known for constipation relief but may hold other benefits for digestive and metabolic health.
Psyllium is most often used for
Last Updated:November 19, 2024
Psyllium, a soluble, bulk-forming fiber supplement derived from the ispaghula plants Plantago psyllium and Plantago ovata, is commonly used for treating chronic constipation due to its gentler effects compared to stimulant laxatives. It is recognized in the U.S. as a safe food additive and consists mainly of arabinoxylans, which may promote gut health.
Psyllium is primarily beneficial for relieving constipation by increasing water resorption and improving stool consistency, and it may also promote gut health when combined with other fibers. Additionally, it has potential benefits for reducing blood glucose levels in type 2 diabetes, aiding in digestive health, and lowering LDL cholesterol, though further research is needed to clarify its effects and optimal usage.
Psyllium's main drawbacks include the risk of anaphylaxis for people who are allergic to it or related plants, potential acquired sensitivity from inhalation of powdered particles, and the possibility of worsening constipation if fluid intake is insufficient, which can lead to bowel obstruction. Although psyllium fiber generally produces less gas than other fibers, it can still cause digestive discomfort and bloating.
Psyllium works by encouraging water resorption in the intestines; it forms a gel that slows digestion, increases fecal weight, and improves stool consistency, all of which contribute to its laxative and appetite-suppressing effects. It is less fermentable than similar fibers, which results in fewer gastrointestinal side effects, and may also promote beneficial short-chain fatty acids and regulate glucose and cholesterol levels by binding to bile acids and slowing glucose absorption, although much of the evidence for these mechanisms is still preclinical.
Note that Psyllium is also known as:
- Plantago psyllium
- Metamucil (brand name)
- Plantago ispaghula
- Psyllium husk
- Plantago ovata
- Plantago
- Psyllium fiber
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]
Research FeedRead all studies
2024-07-23 00:30:04
Full page update
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Dosage information was edited to add contraindications, adverse events, and to reflect doses used in current literature for various reasons.
All other FAQs are new content.
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- 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)
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