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Psyllium
Soluble fiber supporting regularity, cholesterol, and blood sugar.
What it’s good for
Psyllium for High Cholesterol
Strong2 studies · 2 supporting · 0 against
8 safety notes
Forms a gel in your gut that traps cholesterol before it is reabsorbed.
Dose: 7–15 g
Tested as: psyllium husk (Plantago ovata) soluble fiber, 7-15 g/day (FDA-qualifying dose is 7 g/day soluble fiber from husk of >=95% purity; trial median dose ~10.2 g whole husk/day), taken with adequate fluid, as an adjunct to a diet low in saturated fat and cholesterol
Psyllium for Irregular Digestion
Solid5 studies · 3 supporting · 0 against
8 safety notes
Forms a gel that evens out stool consistency, whichever direction things have gone.
Dose: 5–10 g
Psyllium for Bloating
Mixed6 studies · 2 supporting · 2 against
9 safety notes
Soaks up excess water and evens out how fast things move through you.
Dose: 5–10 g
Psyllium for High Blood Pressure
Mixed2 studies · 1 supporting · 1 against
8 safety notes
Any effect is probably indirect, through better blood sugar handling and weight.
Dose: 7–20 g
Tested as: psyllium husk, median dose around 8 g/day in included trials, range up to 20 g/day
Psyllium for Chronic Inflammation
No Benefit2 studies · 0 supporting · 2 against
8 safety notes
How it was tested: Psyllium fiber supplementation did not significantly reduce CRP in overweight/obese adults at either dose versus control.
The idea was that lowering cholesterol and blood sugar would calm inflammation as a knock-on.
Dose: 7–14 g
Tested as: psyllium husk 7 or 14 g/day for 3 months in overweight/obese adults