Amy Bragagnini, a registered dietitian, told The Epoch Times that a good friend of hers was struggling with high cholesterol. Her friend’s doctor advised her to make dietary changes, so she turned to Bragagnini, who suggested more fruits and vegetables and less added sugar. But Bragagnini also recommended ground psyllium husk, something her friend hadn’t considered.

“I told her to start slowly and work up to about 5 grams twice a day,” Bragagnini said.

A few months later, Bragagnini’s friend called her, thrilled. Her friend’s doctor had rechecked her cholesterol, and not only did her total cholesterol decrease, but there was also a marked reduction in her LDL cholesterol.

Psyllium husk can lower both LDL and total cholesterol levels. How does it work? Beyond cholesterol, what else can it do for your health?

Fiber at Work

The fiber in psyllium husk regulates blood sugar levels by slowing down glucose absorption, thus preventing sharp spikes. The fiber can aid in weight loss by promoting feelings of fullness and reducing appetite. Fiber also supports the gut microbiome by acting as a prebiotic, nourishing, beneficial gut bacteria.

Psyllium husk fiber reaches the colon and is broken down by bacteria in the gut. This process produces short-chain fatty acids (SCFAs), which can help lower cholesterol by affecting how your body processes it and blocking HMG-CoA, an enzyme in cholesterol production.

Psyllium also acts as a prebiotic, helping to promote the growth of healthy gut bacteria, which then produce SCFAs during fermentation. A small trial found that taking 21 grams of psyllium husk daily for a week increased beneficial gut bacteria, especially in those with constipation. There are about 3 grams of psyllium husk per teaspoon.

It works as a bulk-forming laxative by absorbing water in the gut, facilitating smoother and more regular bowel movements, and reducing constipation, van der Merwe explained.

A 2023 meta-analysis found that, on average, 10.8 grams of psyllium husk per day, taken before meals, led to a 2.1-kilogram weight loss and a 2.2-centimeter reduction in waist circumference among people with overweight and obesity after nearly five months. This weight loss is likely due to reduced insulin resistance from improved blood sugar control and reduced calorie intake from increased feelings of fullness.

Lasting fullness is promoted, reducing the urge to frequently snack and curbing cravings for refined carbohydrates and sugars. These effects can be especially helpful for people wanting to lose weight, van der Merwe said.

Van der Merwe has helped people lower their HbA1c levels (long-term blood sugar levels) from 7.3 percent to 5.2 percent (normal levels are below 5.7 percent) in just three months and achieve sustainable weight loss of 2–3 kilograms per month. 

Practical Tips

For overall health, to meet daily fiber needs, adults should aim for 25 grams of fiber per day for women and 35 grams for men, sourced from a variety of foods. Psyllium husk can be a helpful addition to reach these fiber goals, as one tablespoon (15 grams) provides around 6 grams of fiber, van der Merwe said.

“Many of my patients have asked if they should start taking psyllium, and when I review their diets, I often find they’re consuming very little fiber,” Bragagnini said.

If you’re in the same boat and want to give psyllium a try, she recommends starting small—about one teaspoon per day, with 8 ounces of water—and gradually increasing the amount. This allows your body to adjust to the change and helps minimize common side effects like bloating, gas, and cramping that can happen when you suddenly add more fiber to your diet, she said.

It’s also important to remember that drinking enough water is very important to enjoy the full benefits. Psyllium absorbs water in the digestive tract, forming a gel-like substance that helps move waste through the intestines. Without enough water, psyllium can have the opposite effect, potentially causing constipation.