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Psyllium Benefits, Dosage & Safety: A Comprehensive Guide

| Modified on Oct 03, 2023
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Psyllium husk, derived from the seeds of the Plantago ovata plant, originates from Asia, the Mediterranean regions of Europe, and North Africa. While it's commonly recognized for alleviating constipation, traditional medicine has utilized psyllium for various purposes. These include topical treatments for skin irritations like poison ivy reactions and insect bites and remedies in Chinese and Indian herbal systems for bladder issues, diarrhea, hemorrhoids, and high blood pressure.

What is Psyllium?

Rich in soluble fiber, much like oats and wheat, psyllium husk serves primarily as a mild bulk-forming laxative. Its composition boasts a mix of alkaloids, amino acids, oils, protein, tannins, flavonoids, and several sugars and carbohydrates. Beyond its medicinal use, psyllium is often found in culinary products like salad dressings and soups and beauty products such as lotions and creams, which act as stabilizers and thickeners. The commonly sold psyllium is the "blonde" variety, though a lesser-known "black" psyllium is also available, sharing similar properties and benefits.

Incorporating psyllium as a dietary fiber can lead to softer stools, aiding those suffering from constipation, irritable bowel syndrome, hemorrhoids, and other intestinal complications. The magic happens when psyllium husk meets water; it expands, forming a gel-like consistency that promotes the swift movement of waste through the digestive system. This efficient waste removal minimizes the time harmful toxins linger in the body, potentially reducing the risk of ailments like colon cancer.

Furthermore, psyllium is pivotal in fostering the growth of beneficial intestinal bacteria, such as Lactobacillus acidophilus and bifidobacteria. These friendly bacteria are vital in maintaining a balanced and regular digestive system.

Health Benefits of Psyllium

1. Weight Management

Clinical findings point towards psyllium's potential to promote a feeling of satiety and curb hunger pangs. Hence, integrating psyllium and similar fiber-rich foods into one's diet can be instrumental in weight loss endeavors.

2. Colon Detoxification

Psyllium's bulking properties assist in cleansing the colon of harmful substances, including heavy metals. This effect is akin to a sponge absorbing impurities from the intestinal walls. Notably, this bulking action can also help suppress appetite when consumed with meals.

3. Constipation

Research indicates that psyllium is effective in mitigating constipation. It is theorized to expedite the movement of stool through the digestive system by increasing stool volume and moisture content, thus aiding in smoother waste elimination.

4. Diarrhea

For mild to moderate diarrhea, psyllium serves as a bulking agent. By absorbing considerable water in the digestive tract, it renders the stool firmer and regulates its passage, essentially moderating an overly fast transit time. Consequently, psyllium is a valuable remedy for cases alternating between constipation and diarrhea.

5. Irritable Bowel Syndrome (IBS)

Soluble fibers like psyllium have shown promise in modulating stool consistency and frequency for IBS patients. Additionally, psyllium stands out from other fiber sources as it can reduce symptoms like bloating and gas.

6. Hemorrhoid Relief

Healthcare professionals may suggest psyllium for patients with hemorrhoids to soften stools and alleviate associated discomfort.

7. Inflammatory Bowel Disease (IBD)

In comparative studies, psyllium seeds matched the efficacy of the mesalamine medication in minimizing ulcerative colitis flare-ups. Furthermore, psyllium is often prescribed as a bulking agent in mild to moderate diarrhea stemming from ulcerative colitis or Crohn's disease.

8. Diabetes Management

A diet rich in fibers like psyllium has been associated with reduced insulin and blood sugar levels. It also shows potential in enhancing cholesterol and triglyceride levels among diabetic individuals. Remarkably, such a diet might even act as a preventive measure against diabetes for those predisposed to the condition.

9. High Cholesterol

Empirical evidence highlights psyllium husk's capability to decrease both total cholesterol and LDL (often termed the "bad" cholesterol). Notably, even a 1% drop in these cholesterol levels can diminish the heart disease risk by as much as 2%.

Safety Guidelines for Psyllium Consumption

1. Medication Timing: If you're on prescription medications, ensure they are consumed either 1 hour before or 2-4 hours after taking psyllium. This is crucial as psyllium can interfere with the absorption and efficacy of many drugs.

2. Proper Hydration: Always accompany psyllium intake with at least one complete 8 oz glass of water. Aim for a daily water intake of 6 to 8 full glasses to prevent constipation and ensure smooth digestion. Inadequate water intake while consuming psyllium supplements may lead to the product swelling, posing a choking risk in severe cases.

3. Swallowing Concerns: Avoid psyllium if you experience difficulties swallowing, as this can further exacerbate the issue.

4. Esophageal and GI Tract Issues: Individuals with esophageal stricture (a condition causing the narrowing of the esophagus) or any other obstructions in the gastrointestinal tract should refrain from using psyllium.

5. Not Suitable for Children: Psyllium is not recommended for children. Always consult with a healthcare professional before introducing any supplement to a child's diet.

Note: Always prioritize safety and be attentive to your body's signals when introducing any new supplements or dietary changes.

Dosage

Basic Dosage

  • Combine 1/2 to 2 tsp of psyllium seed with an 8 oz cup of warm water.
  • Stir thoroughly and drink promptly, as psyllium quickly becomes viscous once water is introduced.
  • For pre-packaged products containing psyllium, always refer to and follow the recommended dosage instructions on the label.

Starting Out

  • If you're new to psyllium, start with a conservative dose: 1/2 tsp mixed in 8 oz of water once daily.
  • Gradually increase the dose as your body adjusts, eventually reaching up to 2 tsp in two separate 8 oz glasses of water daily, if needed.

Dosage Adjustments

For specific conditions like irritable bowel syndrome, a healthcare provider might suggest beginning with 1/2 to 1 tsp of psyllium daily and gradually ramping up to 4 doses daily. Always seek professional guidance before adjusting dosages.

Timing Tips

  • Psyllium can be consumed either at the start of your day or before bedtime.
  • If taking psyllium as a weight-management aid, consume it roughly 30 minutes before meals to optimize its appetite-curbing effects.

Conclusion

Psyllium is a versatile supplement that offers numerous health benefits, from aiding in digestion to potentially supporting weight management and reducing cholesterol. However, as with any dietary change or supplement introduction, it's paramount to approach its consumption thoughtfully, starting with smaller doses and paying attention to your body's reactions. Remember to prioritize hydration and ensure you know of any potential interactions with medications you may be taking.

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
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Allergies, Rash, Intestinal Spasms, Constipation

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Posted by Wanda (Ubud, Bali, Indonesia) on 05/21/2009
 ★★★★★

I didn't notice enough written about allergies. My mother had a bad rash around her ankles and we made an appointment with the allergy doctor. He walked into the room and said, "Take psyllium husk!" It worked like magic. The rash was gone in days. She was always prone to food allergies but this easy solution was a big surprise and took care of her constipation problems as well.

I use 1 Tbl a day of it now for large intestine spasms and it has helped. These comments have been helpful because I see other ways it has helped me as well. I don't know if I'm addicted to it but sure don't want to be without it! Those spasms are pretty disabling as long as they last. If I combined it with ANYthing else, I'd blame the other thing before the psyllium husk, let alone any kind of CLAY! There is nothing natural about putting that into our bodies! And I've learned the importance of enough water as well!

Belly Fat

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Posted by Benjamin (Pensacola, FL) on 03/08/2009
 ★★★★★

Got rid of my typical truck driver waistline by using psyllium husks, hot water and molasses.

Broad Benefits

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Posted by Oekoman (Houston, Texas, Usa) on 02/04/2010
 ★★★★★

I have taken psyllium husks for about 20 years now. I take one tablespoon in the morning and one before bed, mixed with 10 oz. of watered down organic fruit juice. I also take 3-6-9 essential oils with it. It has proven to be a fantastic part of my diet. I initially lost weight and have remained thin. My energy level climbed way up and is still very high. I sleep like a baby. I almost never have gas. My bowel movements are like clockwork. My doc examoned by colon and said it was clean as a whistle. I have low blood pressure (I am 57 years old), and my health is very good. I attribute all this to psyllium husks taken every day. I don't mind if I have to do this the rest of my life. Perhaps if I ate a 100% raw food diet this would not be needed but that diet is almost impossible. I eat organic foods only, mostly fruit and vegetables with some turkey and fish, no other meats and NO WHEAT. Wheat is one of the worst things to eat for me. It gets stuck in my system and makes me fat.

Chronic Diarrhea

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Posted by Ellen (Toledo, Oh) on 10/11/2015
 ★★★★★

I used Psyllium Husk for chronic diarrhea. It would occur almost every time I ate something. After taking Psyllium Husk the diarrhea was gone in two or three days. I did not keep taking the Psyllium Husk because I figured if my symptoms were gone, I do not need to take it until the next time.

A question that I have is when you take Psyllium Husk, how long does it stay in your body?

Chronic Diarrhea
Posted by Rebecca (Tallassee, All.) on 08/30/2015
 ★★★★★

I have used psyillium capsules many times to treat mild to fairly severe diarreah. 2 capsules every 2 hrs seems to work great.

Chronic Diarrhea
Posted by Kris (Omaha, Nebraska) on 09/21/2007
 ★★★★★

I suffered from chronic diarrhea and painful gas for two months after taking a 10-week course of Prevacid (a ppi). Stopping the medication didn't help and eating a simpler diet didn't help. I started taking a teaspoon of psyllium husk in a glass of water every day. Within 48 hours the diarrhea and most of the gas were gone. I plan to continue with the psyllium for a while. Thank goodness for small miracles!

Detoxification

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Posted by Keith (Vancouver, BC, Canada) on 07/03/2007
 ★★★★★

I have used physillium for quite a few years. I take it with apple juice, and benonite clay (to remove toxins, as a milkshake). I make sure to put senna into it as a laxative to prevent constipation. I use 1/2 tsp senna, 8 oz. apple juice, 1 tbsp pysillium husk, and 1 tbsp of benonite. But you need to experiment with how much senna to use.

Replied by M
(London, Uk)
03/13/2012

In reply to Keith from Vancouver: you do realise that psyllium husk is a laxative in its own right? By mixing it with senna, a stimulant laxative, you could actually do a lot of damage to your intestinal tract and digestive system. Stimulant laxatives, such as senna, can cause gastroparesis, due to the stomach/intestines becoming dependent on the laxative to move the waste. Psyllium is a bulk-forming laxative and will only cause constipation/blockage when taken with inadequate levels of water/liquids. I would therefore strongly recommend that you remove the senna from your "milkshake" as it is not needed to prevent constipation... the psyllium will work to keep your bowel movement regular.

Detoxification
Posted by ELIZABETH (LONDON) on 02/20/2007
 ★★★★★

We came back from a spa in Thailand a few weeks ago. My husband & I were fasting for 7 days. We were taking detox drinks 5 times a day (Psyllium, Bentonite clay, lemon juice)& 5 times herbal supplements and intestinal cleansers. We were also allowed 2 cups of vegetable broth, 2 coconut waters and carrot juice or herbal tea. Our programme also included 2 colemas daily. During this period, we were feeling fine, no hunger pangs, no tiredness. I lost 9 pounds & my husband 10. We now fast for 1 or 2 days a week & instead of colemas drink a senna tea before bedtime.

Detoxification
Posted by Sharon (NYC)
★★★★★

BETTER BUT WITH SIDE EFFECTS

My boyfriend started using pysllium a few weeks ago to cleanse his intestinal tract. He felt great, but my God! his breath became so foul!! After a few days of being polite, I finally figured that I needed to say something and help him find a cure. I figured it had to have been caused by a change in his intestinal flora from the pysillium. The change must have caused severe candida overgrowth. His tongue was coated in white -- a sure sign. I had him take a few capsules of ParaGone (as it was what was leftover in my medicine cabinet.) to start to kill off the candida. That seemed to help, but didn't completely stop the halitosis. The next day I had him soak his mouth in hydrogen peroxide for about 3 minutes. Once it foamed up, I had him to it again. Well, that was the cure! No more bad breath! The peroxide did make his tongue sensitive for a few days, so I would suggest to anyone trying this that they dilute the peroxide in water. I think that bad breath is often a sign of candida or yeast overgrowth so killing it in the mouth with peroxide AND taking some kind of candida cleanse is the answer. One more note: I read on the internet that it can take up to 3 weeks to cure bad breath. Well, this took a few minutes with the peroxide. Don't believe what you read! Hope this helps some of your readers. Thanks.

Replied by Sharon
(Branson, MO)
★★★★★

Just a note to the readers and especially to Sharon from NYC. One thing that psyllium does so very well is clean out the bowell. In doing this it also cleans out toxins that have been stored in all those liittle folds of your intestines. The coating on your boyfriend's tongue was more likely just a sign that his body was releasing toxins and not a sign of candida overgrowth. Bad breath can also a sign of toxins being released. They have to come out somehow. Drinking more water sometimes helps. I am glad to know about the peroxide mouth wash although I don't think it would be good to do very often. BTW, Psyllium promotes growth of good bacteria for the stomach & intestines. Another reason a Candida overgrowth was unlikely.

Replied by Meadowsweet
(Halifax, England, Uk)
06/23/2011

Another cause of bad breath is food, especially meat, stuck between the teeth and starting to rot. It literally smells like dead dogs or something. The remedy is to use floss. Perhaps it's possible that the young man's halitosis was caused by this and not by the psyllium husks? The hydrogen peroxide mouthwash quite possibly killed off the bacteria growing between his teeth. Just a thought ...

Replied by Anna
(Dallas, Tx)
09/29/2011

Instead of a peroxide rinse, use aluminum free baking soda instead. It is a candida blaster - better than peroxide. Brush the teeth and rinse and gargle, it will do the trick and will not make affect mouth sensitivity.

Digestive Issues

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Posted by Des (Dubai, Uae) on 02/21/2012
 ★★★★★

I have been consuming Psyllium husk on a daily basis after breakfast, about 1 tablespoon in fruit juice for the past 8 months. Since then, I never have an issue of gas, indigestion or constipation, which I had prior to taking Psyllium husk. I really do deem it fit to consume daily as a dietery fibre supplement as our life style and food habits are getting bad by the day.

Digestive Issues
Posted by Dan (Palatine, Illinois) on 06/05/2010
 ★★★★★

I've been taking the pysllium husk for three days now and I have been taking 12 grams measured on a digital scale twice daily. Maybe I feel bloated, but that's nothing new. In fact, I don't feel AS bloated as I would without it, I think. Recently, I feel like I might be developing IBS because of my poor low-fiber diet. I've basically been eating fast food only for about 7 years straight. I'm happy I found out about this fiber supplement! Just 3 days and I'm already feeling solid!

Digestive Issues
Posted by Den (Toronto) on 09/26/2006
 ★★★★★

psyllium is an excellent source of fibre. it definitely helps me go to the bathroom when the plumbing isn't doing its job, haha. i put it in a variety of things including hot cereal (red river, old fashion oatmeal, cream of wheat) with a touch of honey to sweeten; i have added a tbsp or so to a glass of orange juice too (it almost looks like very pulpy OJ). give it a shot, trust me... it works.

Diverticulitis

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Posted by Max (Coolum Beach, Queensland) on 11/14/2007
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I recommend psyllium husk I take 5 teaspoons a day with plenty of water for preventing Diviticulitus, it works. Just get the powder from the supermarket.

Gas

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Posted by Jake (Chicago, IL) on 01/08/2008
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Whipple operation for duodenal cancer: psyllium and flax seed meal.

After my cancer operation in 1991, I suffered terrible flatulence - gas in both directions. It was a difficult time for several years - my doctors prescribed pancreatic enzymes that were useless. Eventually I realized because of the removal of my duodenum, digestion of oils and fats especially was impeded. I was better avoiding all oils and fats, but that was not a long term solution. My triglycerides were elevated and I was slowly depleting my essential oils and drying out based on my skin condition. Adding back essential oils (flax mixture) brought my tryglicerides back to normal in the first week but my original gaseous problems were still there. Eventually, after 10 years or so, I discovered psyllium seed that cured the condition entirely when I added it mixed in water before major meals - or before oily or in some cases even when I indulged in pig-out foods. My movements still were not perfect and recently, only the last 5 months or so I discovered flax seed meal or powder is even better - not quite as course in elimination and adding substantially more vitamins and nutrients as I understand it. Either of course would be a life saver for anyone else out there who's an outcast because of runaway flatulence.

Hormonal Changes, Hot Flashes

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Posted by Holly (Cleveland, Oh) on 09/24/2017
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Editor's Choice

I have suffered from terrible food sensitivities which manifest as acne all over my face since I was in my 20's. When menopause hit five years ago, I developed devasting hot flashes, as well. I have tried everything for the acne and the hot flashes. I did realize that phytoestrogens (often promoted for hot flashes) where making my hot flashes worse and caused extreme breakouts and boils on my face. To make a long story short, after trying EVERYTHING and I mean EVERYTHING plus buying an infrared sauna ($$$$), I added some psyllium to my routine because I had started milk thistle to attempt to clean my liver. After one or two doses of the psyllium, I noticed my skin feeling better and my hot flashes decreasing. I actually didn't know it was the psyllium at first, but deducted that it was the only completely new thing I had added (I had used milk thistle before which never helped that much and actually is a phytoestrogen itself). So, I started to experiment with the psyllium husk by adding it to my diet slowly but surely. My skin has not looked this good since I was probably 10 years old (I am 50). My allergies are decreasing and my hot flashes are almost non-existent. I have eaten very healthy for the past 25 years, never seeing a benefit to my skin even when I made/grew my own sprouts, kefir, kombucha, juices, etc. The psyllium is like a true miracle. My stomach began to bloat a bit as I have been in menopause (I just attributed it to that and getting older) but I am starting to see it flatten again. It has only been about 5 days, but I have never seen such a change in my system and my health issues. I have heard that fecal matter that is encrusted in your colon can prevent foods/vitamins etc. from being absorbed into your body and that the psyllium can scrub it away. I would get acne from every supplement, vitamin and food I ate (even vitamin D and C made me have eczema like skin eruptions), and I believe it was because my bowels have not been able to absorb them so they acted as toxins and came out through my skin. I believe psyllium may be the greatest health food that exists. I have spent years of my life looking for a cure and thousands and thousands of dollars. Psyllium seems to possibly be the answer to my problems and I hope others will take note, as it may be a simple cure for all our bodies.


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