The high-fiber supplement experts swear by and three easy recipes that make it taste great

Many Americans don’t get enough fiber and that’s a problem given the benefits you get from meeting the recommended target.

“Fiber provides bulk to stools to keep them moving through the digestive system and is important for feeding beneficial gut bacteria, for providing a sense of fullness, for lowering cholesterol, and for regulating blood sugar,” says Nidanur Alagaş, a dietitian at a Medicana Health Group hospital in Türkiye.

It’s best to consume fiber from a wide variety of sources, but often experts will recommend a supplement called psyllium. “Psyllium is one of the most studied fiber supplements and thus it has the most evidence supporting its use,” says Dr Carmen Fong, a double-board-certified general and colorectal surgeon, who is also the chief medical officer at digital health company Bummed.

I quizzed Alagaş and Fong to find out more about psyllium’s health benefits, and how to start adding it to your diet—because it’s not as straightforward as you would hope.

What is psyllium and what does it do?

Psyllium is made from the husks of the seeds of the Plantago ovata plant, which is native to parts of South Asia and the Middle East. It’s mostly sold as psyllium husk or powder.

Research has linked it to improved bowel regularity, lower LDL (the so-called “bad”) cholesterol and slower rises in blood sugar after eating.

Psyllium’s effect on the digestive system

“Psyllium works in the gut by forming a gel when it comes into contact with water,” says Alagaş. “This gel increases the moisture content and bulk of stool, which can then be passed more comfortably and consistently through the bowel, thereby reducing the likelihood of constipation.”

“I like to say it makes hard stools softer and soft stools firmer, normalizing the consistency,” says Fong.

Fong highlights a 2022 systematic review and meta-analysis which found that psyllium was one of the fibers which were particularly effective for chronic constipation, with doses above 10g a day and treatment for at least four weeks producing the greatest benefits.

Psyllium’s effect on cholesterol

Consuming psyllium could also help lower LDL, often called “bad” cholesterol because high levels can contribute to the build-up of fatty deposits, or plaque, in the artery walls, which can restrict blood flow.

“Studies have found that foods such as oats and barley are well known for their LDL cholesterol-lowering effects, largely due to their beta-glucan [a type of soluble fiber] content,” Alagaş tells Fit&Well.

“Psyllium is another soluble fiber with evidence supporting a cholesterol-lowering effect. Psyllium forms a gel in the intestine that binds bile acids and reduces their reabsorption. The liver then uses more circulating cholesterol to produce new bile acids, which can lead to a modest but clinically meaningful reduction in LDL cholesterol.”

Psyllium’s effect on blood sugar

Psyllium has also been linked to blood sugar regulation. “Because of its gel-forming properties, it slows down carbohydrate digestion, reducing blood sugar spikes,” says Fong.

How much psyllium should you take?

As when trying to increase your fiber intake in general, it’s best to start small and increase the amount you consume carefully.

“Start low and go slow, because psyllium can cause some bloating and indigestion until your body gets used to it,” says Fong, who recommends starting with around 2.5g a day (Alagaş suggests starting at 3-5g).

Fong says the overall aim should be to get around 25-30g of fiber a day from a mixture of soluble and insoluble sources, with psyllium contributing to that total.

“There are plenty of great fiber sources that combine both soluble and insoluble fiber—psyllium just happens to be the most studied so therefore it is the standard of care when recommending fiber,” Fong reminded me.

“But I usually urge patients to try a variety of fiber sources, and basically ingest the rainbow in terms of fruits, vegetables, and legumes, so that you are also getting vitamins, minerals, and the prebiotic sources that feed the good microorganisms in your gut, making for a balanced gut microbiome.”

How to take psyllium

Because psyllium absorbs water and swells, it’s important to take it with plenty of fluid. Without enough liquid, it can make constipation worse and in some circumstances, cause choking or an intestinal blockage.

Alagaş recommends taking around 8oz of water with it. “In all cases, it is best to use a small amount of fiber and to mix it very well before it starts to thicken.”

It’s also worth spending some time making it more palatable. Psyllium is bland tasting and the gloopy texture certainly doesn’t help either.

“Adding a strong flavor such as that found in foods like berries, cocoa, cinnamon, vanilla, citrus or nut butters can also make psyllium more acceptable,” Alagaş says.

“Add psyllium to your fiber-rich foods including smoothies, homemade energy balls, homemade veggie burgers, pancakes and muffins, and also to your breakfast overnight oats, or yoghurt bowls. Mix into the dry ingredients first and then add the liquid ingredients. You may need to add a bit more liquid when mixing with psyllium.”

Three recipes to make psyllium taste great

Psyllium overnight oats recipe

“My favorite way to have psyllium is to add it to overnight oats,” says Fong.

• ½ cup oats
• 1 cup milk
• ½tbsp psyllium
• ½tbsp chia seeds
• 1tbsp ground flax
• Berries, yoghurt, granola, honey, vanilla

“Put all the ingredients together, shake it up, let it sit overnight, and add berries, yogurt, crunchy granola, honey, vanilla, or whatever else you like before eating in the morning,” Fong says.

Psyllium cocoa mousse recipe

• ¼ cup plant-based milk (soy or coconut)
• 2tbsp unsweetened cocoa powder
• 2-3tbsp maple syrup (or preferred sweetener)
• 1½tsp psyllium husk

Alagaş says to blend the plant-based milk, cocoa powder, and sweetener until smooth. Stir in the psyllium husk, mix well, and let the mixture rest for a few minutes until it thickens into a mousse-like consistency.

Berry banana psyllium smoothie recipe

• ½ banana
• ½ cup mixed berries
• ¼ cup yogurt of your choice
• ½ cup milk
• ½tsp psyllium

Alagaş says to blend together and drink straight away while the psyllium is still liquid.