Psyllium Husk Powder Is an “it” Supplement. But Should it Be?
Will Nitric Oxide Supplements Boost Your Fitness Performance? Experts ExplainNothing revs up the appetite quite like hearing the words "psyllium husk powder," we know. But the supplement is trending right now. Which is interesting, because psyllium husk powders are nothing new.
Kim Yawitz, RD, owner of Two Six Fitness, recalls seeing psyllium husk powder on her grandmother’s counter in the mid-1980s, and notes it's recently become popular among gluten-free bakers, “who've discovered that it provides some of the sponginess often missing in gluten-free bread and other baked goods.”
Plus, more and more social media posts claiming that psyllium powder can help with weight loss, especially when taken right before meals, are generating a bit of buzz around the popular stool bulking remedy.
Ahead, what you should know about psyllium husk powder and if supplementing may be for you.
What is psyllium husk powder?
Psyllium husk powder is a bulk-forming laxative. The supplement contains fibre and is used to help relieve constipation and keep things moving regularly.
More technically speaking, as Yawitz says, psyllium husk powder is a supplement derived from the Plantago ovata (psyllium) plant. “It's made by milling or grinding the outer covering of psyllium plant seeds,” she explains, noting that while psyllium has been used medicinally for centuries, but currently, it's most often used as a laxative.
Does psyllium husk powder have any health benefits?
The short answer: Yes. Psyllium husk powder is a well-researched supplement that may provide you with several health perks.
For one thing, Yawitz says that psyllium husk powder is an excellent source of soluble fibre—a type of fibre that forms a gel-like substance when mixed with water. “This gel-like substance moves slowly through the digestive system. The gelatinous consistency is a big part of what makes soluble fibre so healthy, and it also explains some of psyllium husk's health benefits,” she says.
According to Yawitz, there might also be some truth to the social media posts about psyllium husk promoting weight loss: “Psyllium husk does appear to mildly suppress the appetite, and it's also been shown to improve insulin sensitivity. In a 2023 review, overweight and obese adults taking psyllium before meals experienced a statistically significant weight loss of 4.6 pounds in just under five months, on average,” she says, adding the caveat that in a larger 2020 review, psyllium husk had no significant effect on body weight, BMI, or waist circumference.
On the cardiovascular front, psyllium husk powder may be beneficial as well. “Psyllium husk may help lower cholesterol and other substances that promote heart disease. In a 2018 review and meta-analysis, adults who took 10 grams of psyllium husk daily for at least three weeks reduced their LDL (‘bad’) cholesterol by around 13 points,” explains Yawitz. “Similar reductions were seen in non-HDL cholesterol and apoB (a protein that, when elevated, predicts an increased risk of heart disease). Psyllium is also rich in antioxidants that protect the heart and blood vessels, including polyphenols and flavonoids,” she continues.
Last but not least, Yawitz singles out the potential of psyllium husk powder supporting a healthy digestive system. “Studies have shown that regular psyllium use may help reduce the severity of symptoms in irritable bowel syndrome, maintain remission in ulcerative colitis, and decrease the risk of colorectal cancer,” she comments.
Are there any risks of psyllium husk powder?
As always, talk to your primary care physician, registered dietitian, or another trusted healthcare professional before adding a new supplement to your routine.
That said, when it comes to psyllium husk powder, there are some things you should know. “If you've ever shopped for psyllium husk powder, you may have noticed some products with warning labels claiming that psyllium is known to cause cancer, birth defects, and other medical complications,” Yawitz shares, noting that these labels are required by Proposition 65 in California, which requires warning labels on any product sold in California that contains potentially carcinogenic chemicals.
Yawitz elaborates that these labels usually indicate that psyllium husk powder may have been exposed to lead—either from fertiliser or other environmental contaminants. “In a 2024 analysis conducted by ConsumerLabs, nine out of nine psyllium husk products contained lead, and five had excessive lead levels. One product contained 22 times more lead than permitted in California without a Proposition 65 warning label,” she adds.
Yawitz says that studies have directly linked psyllium consumption to an increased risk of cancer (and keep in mind that people have been using it for centuries). Still,“Some studies suggest that psyllium may actually reduce the risk of colorectal cancer, possibly by binding to toxins and transporting them out of the body,” she says.
One more thing: It’s important to note that psyllium husk powder may alter the absorption of certain medications, says Yawitz. “If you take prescription medications, check with your doctor before starting a psyllium supplement,” she says.
Should you take a psyllium husk powder supplement?
It may be best to skip the psyllium husk powder supplement in favour of real food, unless a doctor or dietitian recommends otherwise.
“Whether you're trying to lose weight or poop comfortably, food is always your best bet,” says Yawitz. “Most men fall far short of the recommended amount of fibre daily, and eating more beans, apples, avocados, nuts, and seeds can help you bulk up on soluble fibre (no pun intended).”
Does constipation plague you? If so, Yawitz points out that men with chronic constipation may benefit from a psyllium husk supplement, especially if they can't get enough fibre from the diet. “If you're concerned about the risk associated with regular psyllium husk consumption, choosing a product lower in lead and taking the smallest effective dose can help mitigate some of it,” she says.
For those men who choose to take a psyllium husk powder supplement, be sure to pair it with some extra H2O. “Psyllium husk can make you more constipated if you don't drink enough water. Be sure to mix your powder with at least 220ml of water,” says Yawitz, who suggests drinking more water than usual after taking your supplement to help move things along.
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