Psyllium husk — or psyllium powder, which is simply the ground-up husks — comes from the seeds of the herb Plantago ovata. Psyllium husk is usually sold as a fiber supplement, but it also acts as a bulk-forming laxative.
If you’re going to take a laxative, psyllium is one of the simplest. It shows promise for providing a few other health benefits, too. But don’t use it for longer than one week unless your doctor tells you to do so. Long-term use of laxatives can cause side effects.
Here’s what you need to know about this supplement.
Where to Find Psyllium Husk
Psyllium husk comes in several forms, including powder, capsules, and chewable wafers. You’ll find it in the pharmacy or medicine sections of most supermarkets, and in almost every health food or supplement store.
It isn’t always labeled as psyllium, though. For example, the popular fiber and laxative supplement Metamucil is actually psyllium husk. You may also see psyllium sold under such brand names as Cilium, GenFiber, Hydrocil, and Maalox Daily Fiber Therapy.
Psyllium may also be sold as ispaghula husk or labeled as blond psyllium.
How Psyllium Husk Works
When you take psyllium, you must drink at least 8 ounces (oz) of liquid along with the supplement. All that liquid does two things: First, it lets the psyllium husk absorb water and “plump” in your intestines, forming a bulky stool that’s easy to pass, according to MedlinePlus.
This is what makes a bulk-forming laxative like psyllium different from a stimulant laxative such as cascara sagrada, which triggers muscular contractions to move stool through your intestines.
Second, the liquid helps prevent the psyllium husk from forming a blockage in your intestines or simply increasing constipation instead of helping it — two of the biggest potential side effects of a bulk-forming laxative.
If you have a history of intestinal blockage, rectal bleeding, or trouble swallowing, talk with your doctor before taking psyllium husk supplements.
The Long-Term Side Effects of Laxatives
Fiber supplements like psyllium are some of the gentlest laxatives you can take. But don’t take psyllium for more than a week unless your doctor tells you to, according to MedlinePlus. There are two reasons for this.
First, if you need to take a laxative for extended periods of time, you may have a less-obvious health condition that a doctor needs to find and treat. Second, as gentle as psyllium husk is, all laxatives bring with them some risk of side effects. They could affect other medications, or complicate medical conditions such as appendicitis or bowel obstructions.
Your doctor can help you anticipate or deal with such side effects — but only if you tell them what supplements and medications you’re taking.
Potential Hazards of Psyllium Husk
Although psyllium is considered very safe, it can cause several side effects that would require you to call your doctor right away, according to MedlinePlus. These include:
- Trouble breathing or swallowing
- Stomach pain
- Skin rash
- Nausea or vomiting
Aside from side effects, psyllium husk can also interact with some medications. According to MedlinePlus, you shouldn’t take the following medicines within three hours of taking psyllium:
- digoxin (Lanoxin)
- nitrofurantoin (Macrobid)
- salicylates
According to the Linus Pauling Institute, taking psyllium and certain medicines at the same time can reduce your body’s absorption of the medicine, including:
- carbamazepine (Carbatrol)
- lithium
- warfarin (Jantoven)
Both of these warnings are excellent examples of why you should always check in with your doctor before adding any new supplements to your regimen, even something as innocuous as psyllium.
Fiber supplements, such as psyllium husk, can also affect blood sugar levels. So, make sure you speak with your doctor if you have diabetes.
Psyllium has been shown to have some benefit in lowering cholesterol, but speak with your doctor before taking it if you have a history of heart disease, high blood pressure, or kidney disease.
Before You Take Psyllium Daily
Before you start taking a fiber powder like psyllium every day, take a moment and consider what’s prompting you to do so.
If you routinely struggle with constipation, you may be able to relieve it with simple lifestyle changes. According to Mayo Clinic, these changes include:
- Eat more fiber-rich foods.
- Drink plenty of water.
- Exercise regularly.
How do you know if you’re constipated? Normal bathroom habits can range anywhere from three bowel movements a day to three a week. So, what qualifies as constipation for one person might just be normal for another person.
The best definition of constipation is if you’re having notably fewer bowel movements than is typical for you.
Psyllium Husk for Cholesterol
Constipation isn’t the only reason you might be looking into taking a supplement like psyllium. There’s a growing body of evidence to show that taking psyllium husk regularly can improve your cholesterol, too.
In one study, researchers found that taking psyllium fiber significantly reduced LDL cholesterol levels. In light of such promising results, it may be tempting to take psyllium husk long-term for its possible cholesterol benefits.
But remember that if you have a cholesterol condition that requires this sort of treatment, you should talk with your doctor first. It’s extra important to talk with your doctor if you’re on any medication, which psyllium can still interact with.
Other Possible Benefits of Psyllium Husk
In a study, researchers found that psyllium not only decreased constipation symptoms, it also helped with weight loss and improved the participants’ cholesterol levels. But the same study also found that flaxseed appeared to be even more effective in every measure.
Getting more fiber — whether through diet or through viscous fiber supplements like psyllium — is also widely recognized to improve blood sugar control in people with type 1 or type 2 diabetes, according to the Linus Pauling Institute.
Also, research has found that using psyllium husk creates significant changes in intestinal microbes, more so if you’re constipated when you take the psyllium. But it’s not entirely clear what the ultimate effects of those changes may be.
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