Psyllium husk is a soluble fiber available in products such as Metamucil and Fiberall. The husks come from tiny seeds of the Plantago ovata shrub-like tree. The most common use of psyllium is for relieving constipation, but the herb has a few additional benefits as well, according to the University of Maryland Medical Center, or UMMC. Like any soluble fiber supplement, psyllium can cause bloating.
Benefits
Psyllium can relieve both constipation and diarrhea. It is useful for treating irritable bowel syndrome, hemorrhoids and other gastrointestinal disorders, according to the UMMC. Soluble fiber, such as that in psyllium husks, helps reduce cholesterol levels by binding with dietary cholesterol and preventing it from being absorbed. It also helps regulate blood sugar levels in people with diabetes. Psyllium can make you feel full longer and delay hunger, so it might be useful for weight loss.
How It Works
Soluble fiber absorbs liquid and becomes gel-like. In the intestines, it swells and bulks up the stool. This makes it useful for constipation because it creates a larger soft stool that is easier to pass. Adding bulk to the stool also can relieve diarrhea. Although this is a beneficial effect, it also can cause bloating.
Side Effects
The main side effect of psyllium is gas, because beneficial bacteria in the colon produce intestinal gases from the soluble fiber, according to Jackson Siegelbaum Gastroenterology. Insoluble fiber such as that in wheat bran does not have this effect. Other common side effects associated with psyllium include abdominal fullness and bloating. Some people experience nausea, cramps and diarrhea. You may need to keep your psyllium intake low if you experience significant digestive side effects.
Caution
It's important to take psyllium with a full glass of water, cautions Drugs.com. Not taking it with enough water can lead to the fiber becoming stuck in the throat or esophagus, where it can swell and cause choking. Although uncommon, some people experience an allergic reaction to psyllium, with symptoms of a rash, hives, breathing trouble, tightness in the chest and facial or mouth swelling.
Dosage
If you are new to taking psyllium, begin with a low dose to prevent a bloated belly and other unpleasant side effects. The UMMC recommends starting with 1/2 tsp. psyllium powder in an 8-oz. glass of water once per day. Mix the psyllium and water well and drink it immediately, or it will thicken. Psyllium supplements also are available in capsules, tablets and wafers.
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