Psyllium husk
Gut · Soluble viscous fiber
Tier A
What this is
Unique among fibers — most of the benefit without the gas burden of inulin/FOS because it's primarily bulking rather than rapidly fermentable. FDA-authorized cholesterol health claim. Jovanovski 2018 meta-analysis confirmed LDL reduction. Take separated from medications by 2+ hours (can bind them).
Mechanism
Gel-forming soluble fiber from Plantago ovata seed husks; bulks stool, slows gastric emptying, binds bile acids (hepatic LDL reduction), modest fermentation (less gas than fully-fermentable prebiotics)
Dose & route
5-15 g/day PO with adequate fluid (8+ oz water per dose)
Citations
- https://pubmed.ncbi.nlm.nih.gov/29868921/
- https://pubmed.ncbi.nlm.nih.gov/31470500/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7231048/
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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.