Psyllium

Studies in people

• Benefit

  Cholesterol and digestion³

  Psyllium husk may help lower cholesterol and ease constipation, but foods need a lot of it.

• No harm found

  Weight and waist size⁴

  Psyllium supplements did not significantly change body weight, BMI, or waist size in adults.

• Benefit

  Cholesterol levels⁵

  Adding psyllium to a statin lowered cholesterol about as much as doubling the statin dose.

• Benefit

  Blood sugar control⁶

  In people with type 2 diabetes, psyllium taken before meals improved blood sugar and long-term sugar levels.

• Benefit

  Bowel and cholesterol health⁷

  Psyllium is a fiber that helps normalize stools, lower LDL cholesterol, and steady blood sugar.

• Benefit

  Blood sugar and cholesterol in kids⁸

  In children, psyllium may improve blood sugar and cholesterol, but scientists do not yet know for sure.

• Benefit

  Bowel regularity⁹

  In studies, a cellulose and pectin mix worked as well as psyllium for making stools bulkier.

• Benefit

  Blood sugar after meals¹⁰

  Adding psyllium to mashed potatoes slowed starch digestion during chewing in this study.

• Benefit

  Constipation relief¹¹

  In people with constipation, psyllium and agave fiber both helped, but neither changed how fast food moved through the gut.

• Benefit

  Hunger between meals¹²

  Psyllium taken before meals helped people feel fuller and less hungry between meals.

• Benefit

  Belly fat and cholesterol¹³

  In teen boys, psyllium changed how belly fat was distributed and lowered LDL cholesterol.

• Benefit

  Gut bacteria in women¹⁴

  Psyllium seed husk raised helpful gut bacteria only in women who had low levels to start with.

• Benefit

  Blood sugar in diabetes¹⁵

  In people with type 2 diabetes, psyllium lowered fasting blood sugar and improved long-term sugar control.

• Benefit

  Cholesterol levels in men¹⁶

  In men, eating psyllium cookies lowered bad LDL cholesterol by about a quarter.

• Benefit

  Blood sugar and cholesterol¹⁷

  In people with type 2 diabetes, psyllium lowered blood sugar and cholesterol and raised good cholesterol.

• Benefit

  Hunger and blood sugar after meals¹⁸

  In people, psyllium made them feel less hungry and eat less, and their blood sugar rose less after eating.

• Open question

  Fat digestion and loss¹⁹

  Psyllium made people pass more fat in their stools and absorb less fat from their food.

Animal and lab studies only

• Benefit

  Colon cell protection²⁵

  Psyllium fiber helped protect colon cells from damage by a bile acid.

• Benefit

  Gut fermentation and gas²⁶

  In lab studies, psyllium fermented more slowly than wheat dextrin and inulin, making less gas.

Study type not stated

• Benefit

  Cholesterol and blood sugar²¹

  Psyllium, a soluble fiber, can lower cholesterol and blood sugar, but does not help with weight loss.

• Benefit

  Heart and blood sugar health²²

  Psyllium is a fibre supplement that may improve blood sugar, blood pressure and cholesterol, though some effects need more study.

• Benefit

  Heart and blood pressure²³

  Psyllium, a soluble fiber, may help lower LDL cholesterol and blood pressure, but most evidence is early.

• Benefit

  Blood sugar and immune effects²⁴

  Psyllium polysaccharides may support blood sugar and immune health, but scientists do not yet know how their structure relates to these effects.

How it’s made and used

• Gut health and digestion²⁰

  Psyllium is a natural source of soluble and insoluble fiber that has been used in foods.

• Gut bacteria and fiber²⁷

  Psyllium was barely broken down by a gut bacterium, so it may just add bulk.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.