Psyllium Husk

Also known as: Metamucil, Plantago ovata, ispaghula

Grade A — Strong Evidencefibergutmetabolic

Recommended Dosage

5–15 g

Before meals for glucose/cholesterol (15-30 min pre-meal). Always with 8+ oz water.

Soluble fiber with FDA-approved health claim for cholesterol reduction. Also effective for blood sugar control and constipation.

🦠Gut Health❤️Heart Health
Last reviewed: 2026-03-09

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Interaction Warnings

All oral medicationsHigh Risk

Psyllium reduces absorption — SEPARATE BY 2+ HOURS

Diabetes medicationsModerate

Additive glucose lowering; monitor blood sugar

LithiumModerate

May reduce lithium absorption; separate by 2 hours

⚠️ Important Notes

  • Must take with adequate water (8+ oz per dose) — choking/obstruction risk if taken dry
  • FDA-approved health claim for cholesterol
  • Increase dose gradually to avoid gas

Clinical Evidence (2 studies)

Psyllium reduced LDL cholesterol 7%

Anderson JW et al. (2000) — Am J Clin Nutr

Meta-analysis of 8 controlled trials: 7% LDL reduction

View on PubMed

Psyllium fiber for T2DM glycemic management

Gibb RD et al. (2015) — Am J Clin Nutr

Systematic review: psyllium improves glycemic control in T2DM

View on PubMed

Related Supplements

Berberine

Grade A — Strong Evidence

Potent plant alkaloid with metformin-like effects on blood sugar. Also activates AMPK (longevity pathway). Multiple drug interactions.

Probiotics

Grade B — Moderate Evidence

Beneficial bacteria for gut health. Strain selection matters — L. rhamnosus GG, B. infantis 35624, and S. boulardii are best-studied.

Glutamine

Grade B — Moderate Evidence

Conditionally essential amino acid that is the primary fuel for gut lining cells. RCT evidence for IBS and leaky gut.

Digestive Enzymes

Grade B — Moderate Evidence

Enzyme supplementation for digestive support. Standard of care for pancreatic insufficiency. Lactase highly effective for lactose intolerance.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

Evidence Stack does not sell supplements and has no affiliate relationships with supplement manufacturers.