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Psyllium husk is a naturally occurring, plant-derived source of fibre. It’s best known for its potential to improve constipation. But are there any other good wellness reasons for using psyllium husk? Here, we explore the science behind this seed, as well as the potential benefits and side effects.
Psyllium comes from a shrub-like herb called Plantago psyllium, which grows most predominantly in India. The husk is the outer coating of the psyllium seed. It’s a rich source of fibre, making it beneficial for gut health as well as some other wellness purposes. The main sources of psyllium are:
You may also see it called ispaghula or isabgol husk.
Psyllium husk is a rich source of fibre. And if there’s one thing roughage is known for, it’s the ability to get things moving in the poop department. As a result, people often come across psyllium husk when looking for a laxative to provide relief from constipation.
As a bulk-forming laxative, its primary purpose is to support your bowels by enabling stools to move through your digestive system with ease.
The molecular structure of fibrous plants, such as psyllium husk, makes them more difficult than other carbohydrates to break down and use as energy. As a result, fibre mainly passes through your digestive system without breaking down or being digested.
But how exactly does psyllium help? As a bulk-forming laxative, psyllium works by helping your bowels retain more water. By binding to food, more liquid is absorbed in the intestines. This helps your body to form a heavier, softer stool that’s easier for you to pass.1
There can be several causes of constipation. Stress is one of them. Find out other causes and how you can relieve constipation in this informative guide.
It can take two to three days to see improvements in bowel activity.2 However, some people prefer this more gradual laxative action because it initiates a steadier improvement in constipation symptoms than stimulant laxatives. A general rule is to try bulk-forming laxatives, such those containing psyllium, before using other stimulant and osmotic laxatives.3
If you’re using psyllium husk for constipation, there are a few things that can help make it more effective.
To enhance its stool softening capability, drink plenty of water. As a general rule, adults should try to drink about eight glasses of fluid per day. Preferably, half of this volume should be water.4
Support the action of psyllium by also eating varied sources of fibre in your daily meals. For example, fruit and vegetables, wholemeal and wholegrain breads and cereals, brown rice, and wholemeal pasta.
Getting your body moving can help to keep your digestive system moving too. Try building some form of activity into your daily routine.
There’s evidence that psyllium's water-absorbing capabilities could also increase stool thickness. This helps normalise bowel movements and reduce the severity of diarrhoea.5
Psyllium is a gel-forming fibre that binds to fat and bile acids. This helps your body excrete these substances. When the liver starts the process of replacing these bile acids, it has to use cholesterol instead to make more. As a result, the levels of cholesterol in the blood can reduce.6
Taking water soluble fibre supplements, such as psyllium husk, can change your body’s glycemic response to a meal.7 For example, studies show signs it can reduce insulin and blood sugar levels.8
The right psyllium husk dose for you depends on what you’re taking it for and the exact product. However, as an example, an adult taking psyllium husk for constipation may take it once, twice or three times a day.9
But note, any laxative supplement is generally only recommended for short term use. Instead, eating a healthy diet including various sources of fibre is a better longer term way to prevent recurrent constipation.
Psyllium works on constipation by triggering laxative effects and creating intestinal bulk. Although in time this can have a favourable effect on regulating bowel movements, it can also cause some initial unwanted side effects. For example, excess wind, bloating and abdominal discomfort. These symptoms should settle as your body adapts to receiving the extra fibre.10
Studies suggest taking psyllium at mealtimes can encourage feelings of fullness and reduce hunger between meals.11 However, research into the impact of psyllium on weight management is currently inconsistent. More studies will hopefully unravel the connection (if any) with weight loss.
As a rich source of fibre, psyllium husk is most popularly used to improve constipation. However, it can offer other potential health benefits too. These include lowering cholesterol and regulating blood sugar and insulin.
Last updated: 12 May 2021
Want to know the difference between soluble and insoluble fibre, and add fibre-rich foods to your diet? Discover all you need to know in our guide.
Joined Holland & Barrett: January 2018
Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition
Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018.
Donia has over 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.