Psyllium
Soluble fibre from the husks of Plantago ovata that binds water into a gel.
What the research shows
Shown repeatedly in humans, in reviews or meta-analyses.
Van der Schoot (2022) saw higher stool frequency from fibre supplementation in chronic constipation, with psyllium the best-studied form. Jovanovski (2018) saw a modest fall in LDL cholesterol at around 10 grams per day for at least three weeks. Black (2020) ranked soluble fibre above placebo for IBS in a network meta-analysis.
Who it makes sense for: People with chronic constipation and people who want to lower their LDL cholesterol through diet.
How we weigh evidenceClinical dosage
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials.van der Schoot A et al. (2022)
- Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials.Jovanovski E et al. (2018)
- Efficacy of soluble fibre, antispasmodic drugs, and gut-brain neuromodulators in irritable bowel syndrome: a systematic review and network meta-analysis.Black CJ et al. (2020)
We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.