We all know (or should know) the health benefits of fiber. Fiber is an important party of a healthy diet. It helps our bodies maintain bowel health and regularity, lowers cholesterol levels, aids in weight loss and helps control blood sugar levels.
With the standard American diet that many eat today, people are simply not getting enough fiber. This creates a host of issues within your body and digestive system that are not pleasant. Fiber supplements have been popular for a long time and for good reason. It’s a very simple way to ensure you get an adequate amount of fiber, without worrying all day long whether you ate enough of it through your diet.
One of the most popular forms of fiber available in supplement form (and best in my opinion) is something called psyllium husk powder. Most of you have taken it in one form or another but probably didn’t know it at the time. There are four major psyllium husk powder benefits which make this supplement a must have in your daily lineup!
What is psyllium husk powder?
Psyllium husk powder is a type of soluble fiber which is made by grinding up the outer coating of the Plantago ovata seed. Plantago ovata is a medicinal plant typically grown in India. This amazing little plant provides a strong punch when it comes to health benefits.
Psyllium husk powder has typically been used to treat digestive issues as it is a mild and gentle laxative however, it is what’s referred to as a “bulk forming laxative”. The easiest way that I can describe this is that a bulk forming laxative makes it easier to go because it soaks up water in your gut making bowel movements easier. Psyllium husk powder turns into a gel once it is combines with water. It does not stimulate your body to go faster and uncontrollably like many laxatives. It simply makes it easier to go when you have to go. Psyllium husk is the main ingredient in many commercial fiber supplements including Metamucil.
I realize it’s not the most pleasant thing to discuss, but bowl regularity is a major issue for many people. If you are the rare person in society without any digestive discomfort then have no fear. There are still major benefits for you to gain by taking psyllium husk powder.
Here are my top four reasons to take this supplement.
#1-Digestive system benefits
As I stated above, psyllium husk powder is first and foremost used as a laxative. Due to this, psyllium husk powder has been found effective in treatment of numerous digestive issues to include irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), diverticulitis and Gastroesophageal reflux disease (GERD). Particularly with IBS, psyllium husk was found more effective in treatment of symptoms than historically recommended wheat bran.
In addition to its laxative properties, psyllium husk powder has also been found to have prebiotic properties and has been used as a prebiotic by researchers. Prebiotics are compounds in food that induce the growth or activity of healthy bacteria. A healthy amount of good bacteria in your gut is necessary to maintain a strong immune system and maintain overall health.
#2-Lowers cholesterol
Psyllium husk powder has been found to lower LDL (bad) cholesterol levels. Research has found that psyllium husk can be very effective in those looking to lower their overall cholesterol levels as well.
As I have had cholesterol levels on the higher end due to a genetic predisposition, this makes this supplement a must have for me. There are not a ton of natural products out there known for lowering cholesterol and while I have not been taking it long enough to know the effects it will have on my cholesterol levels, I am excited to find out during my next check up.
#3-Improves blood pressure, blood sugar levels and heart health
One study found that psyllium improved blood sugar levels in type 2 diabetics as well as reduced the risk of heart disease. Psyllium husk has also been found to lower blood pressure levels in people who take it regularly. Along with high cholesterol, elevated blood pressure and blood sugar levels are common issues that plague our society. Coupled with a healthy diet, research definitely supports the effectiveness of psyllium husk supplementation in these areas.
#4-Weight loss
Fiber is well-known to assist in weight loss. Fiber can assist with lowering and managing weight levels due to its ability to make you feel fuller longer. Psyllium husk powder can be particularly beneficial in this area as it expands into a gel- like substance in your gut after consuming it.
One 2016 study found that Psyllium husk contributed to greater fullness and less hunger between meals.
I am not taking psyllium husk powder with the intention of losing weight however, since I have been taking it I have lost 3-4 pounds without even trying. My stomach also has felt much flatter and I do not have that bloated feeling, which I tend to have a lot.
My experience
I have been taking psyllium husk powder for approximately one month. While I have taken numerous fiber supplements in the past, I had never tried psyllium husk. From the first time I took it, I immediately noticed a huge difference from the other fiber supplements that I have tried.
Many fiber supplements I have tried in the past seemed to work some of the time or for a short time however, they always seemed to lose effectiveness as I continued to take them. To put it simply, they were inconsistent and usually very difficult to get down.
Psyllium husk powder has maintained its consistency for me since day one. I take it right before I go to bed and upon waking, I almost immediately have to “go”. Not to get too graphic, but it has been the best supplement I have ever used in terms of that. I really notice when I miss taking it for a day in terms of regularity.
As I stated above, I have also noticed weight loss and a decrease in bloating. My stomach has that empty and flat feeling when taking it, which is an amazing feeling. Even if I overeat during a meal, the bloating and full feeling seems to go away much faster the next day after taking it.
To me, this is one of the best new supplements that I have taken in a very long time. I am legitimately in love with it and will be recommending it to everyone I know.
I would love to hear about your experience with psyllium husk or hear about any other quality fiber supplements that you are taking and would recommend. I am always looking for great new supplements to try out and review for you guys.
Thanks for the information! Personally, I have never even heard of psyllium husk powder before I read this. I personally do have to digestive qualities that requires me to take fiber and my personal favorite are the Fiber One bars. Out of curiosity, where can I pick up some psyllium husk powder? How long until you start seeing results?
Hi Conner.This is currently the one I’m using and I love it. It’s also available at most health food stores or grocery stores. Just make sure you get one without any artificial garbage in it. I started seeing results after the first time using it and have continued to see them since I began taking it.
There are some great benefits with taking psyllium husk power! Seems like something I need to add to my smoothies in the morning. Have been looking for ways to help with weight loss, and this seems like a great choice. Thank you!
I think you will definitely notice a difference! It has certainly helped me.
I have been using Psyllium husk for a few years now and think it is one of the best things that I have done with regards to my health. I feel that it is great for digestive system and made me more regular, and less bloated.
Hi Jennifer,
That’s great to hear! It really is an amazing supplement. I wish I knew about it sooner.
As a bit of a health nut, I am always looking for ways to optimize my health. Psyllium husk powder looks like a way for me to do that. I am glad to see that you included your own personal experience. That really makes me even more interested. You cannot really trust a reviewer who actually does not have experience with the product.
I do have a question though. Are there any negative side effects? You can never be too careful and I want to make sure I don’t end up running back and forth from the bathroom to my desk.
Thank you for sharing and I hope you make it a great day!
Hi Alex,
While I have not personally experienced any negative side effects while taking psyllium husk, I have seen a few reports of people experiencing a few negative side effects to include bloating, allergic reaction and stomach discomfort however, these seem to be very rare occurrences. There will always be a percentage of the population that will experience negative side effects no matter what supplement it is, so don’t let that scare you away from trying it. The biggest thing when you take it is to make sure you take it with enough water as it expands and can actually cause choking. If you stick with the recommended dosage, I highly doubt you will have any stomach issues like you described. When in doubt, just start with half of the recommended dosage to make sure you tolerate it well and go from there!
Hi Dan!
Wow the psyllium husk powder has a ton of great benefits. I have known about the benefits of fiber for a long time but have never heard of this suplement. I cannot wait to incorporate it into my daily life and to start seeing results in my digestive system and health!
Thanks for the informative post.
Hi Katie,
I think you will notice a big difference. I have been using it religiously since the beginning and there are not many supplements I can say that about. Thank you for your comment!
Very nice article! This article definitely gave me a better understanding why we should take husk powder. Thanks for sharing this information!
Thank you! It’s great stuff. Thanks for stopping by and thanks for your comment!