Rankings / Essentials — Nutrients
Fiber / psyllium husk
Essentials · Nutrient
Tier A+
Bottom line
Read Off Label grades Fiber / psyllium husk as A+ (8.4/10) based on strong evidence, high benefit magnitude, and a low-risk safety profile.
Reynolds Lancet 2019: highest-vs-lowest fiber intake associated with 15-30% reduction in all-cause and CV mortality.
Typical use: 25-40 g/day total (emphasize whole foods); 5-10 g psyllium for supplementation — OTC / dietary.
What this is
Reynolds Lancet 2019: highest-vs-lowest fiber intake associated with 15-30% reduction in all-cause and CV mortality. Fiber from whole food > supplements.
Mechanism
Soluble fiber binds bile acids (LDL reduction); SCFA production via microbial fermentation; glycemic modulation; satiety; microbiome feeding
Dose & route
25-40 g/day total (emphasize whole foods); 5-10 g psyllium for supplementation
Citations
- https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext
- https://pubmed.ncbi.nlm.nih.gov/38011755/
- https://www.sciencedirect.com/science/article/abs/pii/S0261561423003631
- https://clinicaltrials.gov/study/NCT00438425
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Fiber / psyllium husk work?
- Read Off Label rates the evidence for Fiber / psyllium husk as Strong and the benefit magnitude as high, producing an overall grade of A+ (8.4/10). Reynolds Lancet 2019: highest-vs-lowest fiber intake associated with 15-30% reduction in all-cause and CV mortality.
- Is Fiber / psyllium husk safe?
- Fiber / psyllium husk has a low risk profile in published human data. Legal status: OTC / dietary. This is not medical advice — see the disclaimer.
- What is the typical dose for Fiber / psyllium husk?
- 25-40 g/day total (emphasize whole foods); 5-10 g psyllium for supplementation
- How does Fiber / psyllium husk work?
- Soluble fiber binds bile acids (LDL reduction); SCFA production via microbial fermentation; glycemic modulation; satiety; microbiome feeding
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.