SupplementStrong evidenceDigestion

Psyllium husk

EFSA-authorised soluble fibre, strongest plant-based evidence for cholesterol, regularity, and IBS symptoms.

Why

Psyllium husk (Plantago ovata) is the most-evidenced soluble fibre in routine clinical use. It holds an EFSA authorised health claim for cholesterol maintenance, Cochrane-level evidence for chronic constipation, and meta-analysis support for global IBS symptom improvement. Used routinely in primary-care gastroenterology guidelines for both constipation-predominant and diarrhoea-predominant IBS.

How it works

Soluble fibre that forms a viscous gel in the gut, slowing carbohydrate absorption, binding bile acids (lowering LDL via increased hepatic cholesterol-to-bile conversion), normalising stool form, and feeding short-chain-fatty-acid-producing colonic bacteria.

Expected onset · Stool form effects within 1–3 days; cholesterol effects emerge over 4–8 weeks

How to take

Dosage

3.5–10 g of psyllium husk per dose, 1–3 times daily, always with 250 ml water or more per dose. For cholesterol, 7 g/day or more is the EFSA-cited threshold.

Timing

With or between meals; cholesterol effect requires taking before or with meals

On the label

'Psyllium husk' or 'ispaghula husk', pure husk, not seed flour. Granules and capsules both work; ensure adequate water either way.

Ideal for

Adults with chronic constipation, IBS (either subtype), or elevated LDL cholesterol; people aiming to raise dietary fibre.

Safety

Always with adequate water, choking and oesophageal obstruction are documented in dry use. Can reduce absorption of co-administered medications. Separate from drugs by at least 2 hours (especially lithium, levothyroxine, carbamazepine, digoxin). Start at low dose and increase to avoid bloating. Avoid in mechanical bowel obstruction.

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Evidence

At a glance

EFSA authorised the claim that psyllium contributes to maintenance of normal blood cholesterol (≥7 g/day), the highest regulatory tier in EU food law. Moayyedi 2014 Am J Gastroenterol meta-analysis: psyllium gave the most consistent IBS symptom benefit of any soluble fibre, NNT=7. Christodoulides 2016 systematic review confirmed benefit for chronic constipation across stool frequency, consistency, and straining.

Where to get it

Shop Psyllium husk on Amazon

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