Dietary fiber has numerous health benefits and can be found in everything from nuts to fruit to whole grains. In addition to recommending consumption of fiber-rich foods, health care providers often recommend that people supplement their diet with psyllium--a plant-derived type of soluble fiber that is available in various drugstore and grocery store products.
Source
Psyllium comes from the husk of Plantago ovata seeds, according to MedlinePlus. Sometimes referred to as ispaghula, psyllium is a main ingredient in dietary supplements such as Serutan and Metamucil. It also appears in cereals such as Bran Buds and Heartwise.
Types of Fiber
According to the Mayo Clinic, there are two types of fiber: insoluble fiber and soluble fiber. While wheat bran and nuts are sources of insoluble fiber, psyllium provides soluble fiber. Like apples, oats, beans, peas and other sources of soluble fiber, psyllium dissolves in water, creating a gel-like substance. As it passes through the body, it absorbs liquid.
Evidence-Based Health Effects
According to MedlinePlus, there is strong evidence that psyllium helps to modestly reduce total cholesterol levels and low-density lipoprotein levels after eight weeks of regular use. In addition, there is good evidence that psyllium can help restore regularity to bowel movements, helping to relieve both constipation and diarrhea. Adding psyllium to your diet can raise stool weight, lower the time it takes for the bowel movement to pass through the gut and raise the number of stools per day.
Other Possible Benefits
Psyllium supplementation may also offer other health benefits, MedlinePlus notes, but evidence for these is mixed, limited or otherwise unclear. For instance, adding psyllium to your diet may help control blood sugar levels, lessen problems with hemorrhoids and anal fissures, reduce flatulence and lower the risk of colon cancer.
Dosing and Reactions
For adults age 18 or older, 20 to 35 grams of dietary fiber is recommended per day, MedlinePlus notes. Psyllium can count toward this total. Side effects may include gastrointestinal tract obstruction. Allergic reactions to psyllium sometimes occur, including skin rashes and anaphylaxis. Before beginning to take psyllium, it is very important that you read product labels and consult your physician about whether it would be wise to add psyllium to your diet.
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