The Health Benefits of Psyllium Husk    

by | Nov 19, 2024 | Fiber

Written by Harold Oster, MD. Psyllium husk is a natural source of fiber, giving it significant health benefits.

Psyllium huskPsyllium husk, derived from the seeds of the Plantago ovato plant, has been used in India and other cultures for centuries for medicinal purposes1. The beneficial effects of psyllium husk are primarily due to its soluble and insoluble fiber. In addition to psyllium’s well-known effect on constipation, psyllium has been shown to benefit diabetes, obesity, hypertension, hyperlipidemia, and other chronic diseases.

Psyllium Husk’s Benefits in Gastrointestinal Conditions

Psyllium is effective in treating chronic constipation. The insoluble fiber acts as a bulking agent, while the soluble fiber forms a gel. The combined effect makes it easier to pass stool2. Due to its gel formation, psyllium husk also improves fecal incontinence caused by loose stools, resulting in a 30% to 50% reduction in fecal incontinence episodes3. In patients with irritable bowel syndrome, psyllium improves diarrhea, constipation, and pain4.

Psyllium’s Effect on the Intestinal Microbiome

The gut microbiome plays an important role in human health, influencing the risk of multiple chronic conditions, including diabetes, inflammatory bowel disease5, the metabolic syndrome6, and cognitive decline7. Psyllium husk improves gut microbiome diversity in healthy individuals. In constipated patients, psyllium has a larger effect, perhaps providing an additional mechanism for its benefit in constipation8.

Psyllium’s Effect on Satiety and Weight Loss

Consumption of psyllium fiber seems to benefit satiety and weight loss. While some studies show little effect, a meta-analysis suggests that psyllium supplementation results in an average weight loss of 2.1 kg, primarily by decreasing hunger9.

Psyllium’s Benefits in People with Diabetes

In type 2 diabetics, eight weeks of psyllium supplementation improves glucose control and may improve body weight. Patients assigned to psyllium supplementation lost an average of 2.7 kg. Their hemoglobin A1C levels decreased by an average of 0.9% in the same time frame.

Psyllium’s Effects on Cardiovascular Diseases

Cardiovascular disease is the leading cause of death in the United States and much of the world. Psyllium husk favorably affects several risk factors of heart disease, including obesity and diabetes. Multiple studies have shown a benefit in dyslipidemia due to its effect on bile acid synthesis. Psyllium also helps lower blood pressure through its inhibition of angiotensin-converting enzyme activity10.

Psyllium and the Risk of Colon Cancer

Numerous studies have shown that a high-fiber diet is associated with a reduced risk of developing colon cancer11. However, convincing evidence of a direct benefit of psyllium supplementation on the incidence of colon cancer is unavailable.

Though psyllium husk supplementation is generally safe, there are risks. It may hinder the absorption of medications and nutrients; it can cause abdominal pain, constipation, bloating, flatulence, and diarrhea; and psyllium has also been associated with allergy and anaphylaxis1.

Harold Oster, MD graduated from medical school in Miami, Florida in 1992 and moved to Minnesota in 2004. After more than 25 years of practicing Internal Medicine, he recently retired. Dr. Oster is especially interested in nutrition, weight management, and disease prevention. Visit his website at haroldoster.com.

References:

  1. Geremew Kassa M, Alemu Teferi D, Asemu AM, et al. Review on psyllium husk: nutritional, functional, health benefits, food industry applications, waste treatment, and potential negative effects. CyTA-Journal of Food. 2024;22(1):2409174.
  2. Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. Dec 28 2012;18(48):7378-83. doi:10.3748/wjg.v18.i48.7378
  3. Menees SB, Jackson K, Baker JR, et al. A randomized pilot study to compare the effectiveness of a low FODMAP diet vs psyllium in patients with fecal incontinence and loose stools. Clinical and translational gastroenterology. 2022;13(3):e00454.
  4. El-Salhy M, Ystad SO, Mazzawi T, Gundersen D. Dietary fiber in irritable bowel syndrome (Review). Int J Mol Med. Sep 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072
  5. Hills RD, Jr., Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. Jul 16 2019;11(7)doi:10.3390/nu11071613
  6. Festi D, Schiumerini R, Eusebi LH, Marasco G, Taddia M, Colecchia A. Gut microbiota and metabolic syndrome. World J Gastroenterol. Nov 21 2014;20(43):16079-94. doi:10.3748/wjg.v20.i43.16079
  7. Ni Lochlainn M, Bowyer RCE, Moll JM, et al. Effect of gut microbiome modulation on muscle function and cognition: the PROMOTe randomised controlled trial. Nat Commun. Feb 29 2024;15(1):1859. doi:10.1038/s41467-024-46116-y
  8. Jalanka J, Major G, Murray K, et al. The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls. Int J Mol Sci. Jan 20 2019;20(2)doi:10.3390/ijms20020433
  9. Gibb RD, Sloan KJ, McRorie JW, Jr. Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis. J Am Assoc Nurse Pract. Aug 1 2023;35(8):468-476. doi:10.1097/jxx.0000000000000882
  10. Chen C, Shang C, Xin L, et al. Beneficial effects of psyllium on the prevention and treatment of cardiometabolic diseases. Food Funct. Jul 18 2022;13(14):7473-7486. doi:10.1039/d2fo00560c
  11. Kunzmann AT, Coleman HG, Huang WY, Kitahara CM, Cantwell MM, Berndt SI. Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. Am J Clin Nutr. Oct 2015;102(4):881-90. doi:10.3945/ajcn.115.113282

 

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