Psyllium vs. Dextrin Benefits
Here’s how the benefits of psyllium and dextrin stack up.
Heart Health
The way psyllium behaves as it moves through the digestive tract has a significant influence on its benefits. And it’s the gel-like properties of psyllium that contribute to its cholesterol-lowering effects, according to a review on psyllium.
In fact, psyllium is one of two fibers (beta-glucan is the other) that holds a U.S. Food and Drug Administration (FDA) health claim for reducing the risk of heart disease by lowering cholesterol.
Fewer studies have examined dextrin, and it doesn’t have as many links to health benefits. A research review published in 2022 states that resistant starch, such as dextrin, may improve blood lipids, but the research so far is inconclusive.
Gut Health
Psyllium can also produce short-chain fatty acids (SCFA) — namely butyrate, a postbiotic — when people with constipation take it as a supplement, according to research. Researchers suggest that psyllium improves gut health by promoting the growth of beneficial bacteria.
Dextrin has been most widely studied for its prebiotic properties, which can support fermentation and improve gut health. Research is now exploring a possible link between dextrin and SCFA production, according to a review published in 2021.
Blood Sugar Control
Psyllium has been studied for its effect on blood sugar control, especially in those with type 2 diabetes. People with diabetes taking 10.5 grams of psyllium daily — with doses separated throughout the day — lowered their fasting blood sugar and hemoglobin A1C levels with eight weeks of supplementation, according to a review published in 2022.
Dextrin does not have any conclusive evidence supporting its use as a supplement for blood sugar control.
Weight Management
According to StatPearls, many studies on psyllium’s potential for weight management have found it doesn’t result in significant weight loss. However, in more recent studies, psyllium husk had a dose-dependent effect on weight loss: Higher doses led to greater weight loss, with 30 g of fiber or more being the most effective compared with placebo. An eight-week trial of taking 10.5 g of psyllium daily also led to significant weight loss.
Dextrin increases feelings of fullness, which may help with weight management, according to a small study published in 2021. However, a study published in 2020 shows the opposite effect: Supplementing with dextrin did not affect appetite regulation. More research is necessary to demonstrate dextrin’s benefits in this area.
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