Psyllium

WHAT IS IT? 

Psyllium is the husk of the seeds of Plantago ovata, a plant commonly known as blond plantain.

HISTORY

Psyllium's medicinal use dates back two thousand years in Persia and India. It was also used in early Greece and the Roman Empire. It has traditionally been used for digestive purposes.

PROPERTIES

Hydrophilic (absorbs water from your gut), laxative, mucilaginous properties

CONSIDERED USES

Respiratory: N/A

Cardiovascular: Modest health benefits secondary to lowering cholesterol and helping to stabilize blood sugar.

Gastrointestinal: Strong evidence for constipation, stool-forming in the case of non-infectious diarrhea, IBS-D (bulk former). IBD-C (laxative), fecal incontinence, some cases of esophageal reflux, 

Genitourinary: N/A

Musculoskeletal: N/A

Skin: N/A

Glucose: Often improves fasting glucose and HbA1c in type 2 diabetes at recommended doses.

Cholesterol: FDA-approved to help lower LDL and total cholesterol 

Immunity: N/A

Cancer: N/A

Infectious Disease: N/A

Other: May decrease appetite and help contribute to weight loss.

Side Effects

Gas/bloating, fullness, cramping, increased stool frequency, loose stool (early side effect or if the dose is too high), constipation (especially if not taken with plenty of water), occasional nausea, abdominal discomfort. Serious: Choking or esophageal blockage (especially if psyllium is taken dry or without enough water, or if there are preexisting swallowing problems), allergic reaction, intestinal blockage (rare).

Caution/Contraindications

Swallowing problems, esophageal narrowing, bowel strictures, severe motility disorders

and known fiber allergies. Check with a provider if you have significant kidney disease.

Forms

Whole husk, powder, capsules, tablets, granules, and flavored drink mixes. The husk and powder are the most common forms.

Recommended Brands

According to ConsumerLab, many psyllium supplements they tested contained unacceptable amounts of heavy metals: Lead, arsenic, and cadmium. There are also known NOW psyllium counterfeits (no UPC or Lot Numbers on these). Some recommended brands include:

Organic India Whole Husk Fiber (Find it here on Amazon)

Viva Naturals Organic™ Psyllium Husk Powder (Find it on Amazon)

Yerba Prima® Psyllium Husks Powder (this can also be found on Amazon)

Yerba Prima® Psyllium Whole Husks - Colon Cleanser (Easily order on Amazon)

Swanson® Psyllium Husks

Citrucel Caplet (Target, Walmart) 

Dose 

As directed on the container or by your healthcare provider.

Notes: Start with a lower dose and increase slowly to avoid intolerance

• Take this with plenty of water (8-12 oz); otherwise, it does not work as it should

• When mixed with water, drink it right away; otherwise, it becomes a gel and may be difficult to swallow or tolerate.