Best Psyllium Husk Fiber Supplements for Constipation, Weight Loss and More

Have you been contemplating adding more fiber to your diet? Chances are you could benefit from it. Most Americans eat anywhere from 10 to 15 grams of total fiber over the course of a day. The recommended daily amount from the USDA is 25 grams for women and 38 grams for men for adults up to the age of 50. Unless you’re really making it a point to pack those fruits and vegetables into your diet, you’re probably lacking.

When you don’t have enough fiber in your diet you can experience unpleasant symptoms like gas, bloating, constipation, diarrhea and a buildup of toxins and waste. Over time this can cause health issues such as disease or even cancer.

In this article I’m going to be talking about the use of psyllium husk as a way to increase your fiber intake. It’s a simple supplement that can be found in many products, and I’ll also list some of my favorite psyllium supplements for your consideration.

What Is Psyllium Husk?

Psyllium is the seeds of the plantago ovata plant, which is an herb that is found in great abundance in India, but in other places of the world as well. Psyllium has been used for herbal remedies for centuries, and it is considered a soluble fiber. That means it has the ability to take on water in the body and create a gel-based substance that can get your GI system moving, soften stools and remove built up waste. When taken on a regular basis, it can keep you much more regulated.

Claimed Benefits

Psyllium husk supplements are generally used for their laxative properties, but other people have found them to be very beneficial for other uses as well.

Could Help with Weight Loss

Psyllium can help you achieve your weight loss goals in a few different ways. For example, it can help flush out built-up waste in your colon that just doesn’t seem to be moving on its own. You could have anywhere from five to 20 pounds of waste in your colon right this moment and not even realize it. Psyllium husk can also help boost your metabolism and increase the amount of fat that is being burned in the body.

May Help with Constipation

Constipation occurs when your GI system isn’t moving as regularly or efficiently as it should be. Constipation can become toxic to your body, but it also makes you feel weighed down, sluggish, bloated and potentially gassy. Adding psyllium husks to your routine increases your fiber intake, which keeps your bowels moving adequately as long as you’re taking your supplement. Most people notice that their constipation diminishes very quickly with the use of psyllium.

Could Help With IBS

Many people assume that irritable bowel syndrome means that you have to use the bathroom very frequently. When in fact, there are a number of symptoms that are included in this diagnosis. People with IBS can experience intermittent bouts of cramping, abdominal pain, bloating, gas, diarrhea or constipation. It can be caused by a lack of diversity in the microbiome, stress or a medical condition. Fiber can regulate your bowel movements and create a more diverse microbiome that will help keep IBS symptoms at bay.

May Help with Diarrhea

If you’re experiencing a bout of diarrhea, you can use psyllium fiber to improve the consistency of your stools, slow down your urge to use the bathroom and reduce the frequency of your bowel movements. Soluble fiber doesn’t just make you defecate. Rather, it works hard to ensure that your stools are the perfect consistency for efficient bowel movements. See our best fiber supplements to help with diarrhea to learn more.

The Best Psyllium Husk Supplements

It’s now time to take a look at some of the best psyllium husk supplements that I have found. They are all geared towards gut health, optimal bowel movements and a diverse microbiome.

#1. Colon Broom (Best Psyllium Husk Powder for Weight Loss and Constipation)

Colon Broom (read review here) is a psyllium husk supplement that is extremely beneficial if you’re looking to address issues that you have with constipation. By cleansing your colon and removing excess waste, you’ll lose a number of pounds as well. This product addresses an imbalance in gut microbiota, which can help your body absorb more nutrients and maintain a more balanced state of health overall.

Colon Broom was created by Max Nutrition, LLC and has become a very popular fiber supplement and colon cleanse product. You can see substantial results in just a couple of days, but most people see a dramatic change in their gut health after using the product regularly for about two weeks or so. You’ll be amazed by the lack of bloating and gas that you experience as well.

Pros

• Makes your gut feel lighter
• Promotes regular bowel movements
• Protects your intestines
• Increases weight loss
• Eliminates constipation
• Boosts your energy and your mood

Cons

• You may see a bit of GI upset when you first start taking Colon Broom, but this should subside after about 48 hours

#2. 1st Phorm Multi Fiber with Psyllium Husk (Best for IBS)

If you experience frequent bouts of irritable bowel syndrome, then you might be embarrassed by what you’re going through. Irregular bowel movements, frequent bowel movements and an unpredictable GI system can quickly become frustrating. You can turn to 1st Phorm’s Multi Fiber with Psyllium Husk for help. It increases your consumption of soluble fiber, so you experience better stool consistency and regularity. This product can also boost heart health, increase your energy levels and balance your blood sugar levels. People have also used this supplement from 1st Phorm to control their cravings and boost weight loss.

Pros

• You can mix this fiber supplement with other supplements from 1st Phorm
• Helps you drop a few extra pounds
• Promotes regularity of your bowel movements
• Improves symptoms associated with irritable bowel syndrome
• Also includes corn fiber and inulin for additional fiber

Cons

• Contains stevia

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#3. Metamucil Premium Blend Psyllium Husk Powder

Psyllium is the active ingredient in this Premium Blend Psyllium Husk Powder from Metamucil. A plant-based product that can help promote digestive health and bowel regularity, it is free of unnatural additives, colors, etc. You’ll feel lighter thanks to the removal of waste that has been weighing you down, and you may even experience less food cravings and hunger with its regular use. Metamucil Premium Blend Psyllium Husk Powder also promotes heart health and lowers your cholesterol naturally.

Pros

• Plant-based ingredients
• Doesn’t contain artificial colors or additives
• Lowers your cholesterol
• Promotes heart health
• Helps curb cravings and control your appetite

Cons

• Made with stevia

#4. NutriONN Psyllium Husk (Best Psyllium Husk Capsules)

If you’re looking to increase the fiber content of your diet without adding in a bunch of other ingredients, NutriONN Psyllium Husk Capsules are the product for you. This is a psyllium husk supplement that contains 1450 milligrams of psyllium in each dose and nothing more. It’s very pure and safe, providing you with an option for regulating your gut health and taking issues like constipation and IBS into your own hands.

NutriONN Psyllium Husk Capsules are designed to increase fiber, as an essential component of our diet. It’s ideal if you’re experiencing trouble going to the bathroom or you just can’t seem to remain regular on your own. It can be used regularly to keep your colon cleansed and to regulate your bowel movements.

Pros

• Supports regular bowel movements
• Alleviates constipation
• Lowers blood cholesterol numbers
• Addresses issues with acidity in the gut
• Decreases gas and bloating

Cons

• Not everyone likes to take capsules these days

#5. Clear Fiber Supplement + Prebiotics

This unflavored psyllium supplement from Clear Fiber is designed with the intention of reducing feelings of bloating, gas and a sluggish GI tract. With regular use you will experience more regulated bowel movements, less constipation and a decrease in irritable bowel syndrome symptoms. Each serving of Clear Fiber Supplement + Prebiotics increases the diversity of your microbiome thanks to a more balanced ratio of soluble and insoluble fiber along with probiotics. This is a plant-based product that takes your morning routine to the next level. In addition to psyllium husk, this product also contains organic apples, chia seeds, peas and flax seeds.

Pros

• Relieves bouts of constipation
• Reduces bloating
• Increases nutrient absorption
• Benefits your skin health
• Increases the number of beneficial bacteria in your gut

Cons

• You may experience slight gas at the beginning of your new regimen

#6. Viva Naturals Psyllium Husk Powder

Viva Naturals Psyllium Husk Powder is an organic psyllium supplement that delivers exactly what you need to relieve constipation, bloating, irregularity and gas. It is certified vegan and gluten-free, it is keto-friendly and third-party testing is used to confirm safety and purity. Viva Naturals Psyllium Husk Powder delivers five full grams of psyllium in each scoop of product. You can mix it into your smoothie, protein shake, a glass of water, coffee, etc. It’s an easy-to-use product that will increase your fiber intake and boost your gut health.

Pros

• Assists in the maintenance of optimal colon health
• Supports heart health
• An all-natural fiber supplement that is plant-based
• Keto-friendly
• Powdered supplement that mixes easily into your liquid of choice

Cons

• Includes iron

#7. NOW Supplements Whole Psyllium Husk Powder

NOW Supplements Whole Psyllium Husk Powder consists of the husk of the psyllium seed, increasing the amount of fiber that you consume each day. One tablespoon is all you need on a daily basis to experience a regulated GI system, less gas, decreased weight and an overall colon cleanse. This product has the potential to lower your cholesterol, protect your heart and boost your energy. You get six full grams of fiber (out of the seven grams that are recommended each day) in each serving.

Pros

• Provides six grams of fiber in each serving
• Promotes heart health and gut health
• Simple product that doesn’t include anything artificial or unnecessary
• Family owned and operated brand
• GMP quality assured

Cons

• It’s super easy to dissolve in a liquid. You may be better off adding it to something like a smoothie or soup

Frequently Asked Questions

Let’s take a look at some frequently asked questions about psyllium husk and adding fiber to your diet.

Is it OK to take psyllium husk every day?

Psyllium husk is a very safe ingredient that you can use frequently to regulate your bowel movements. It can be used for a number of days in a row without any cause for concern, but you may want to give your body a break now and again. Also, you may experience some gas when you first start the product or when you’ve been using it for an extended period of time.

What do psyllium husk capsules do?

Psyllium husk capsules act as a soluble fiber in your digestive tract. So essentially, the capsule will break down once it is ingested. The psyllium will absorb water from the body and turn into a gel-like substance that will soften your stools. This makes them easier to pass through the body.

Why is psyllium husk not good for you?

Psyllium husk is generally safe when taken in recommended doses, but some people experience an issue with the phytates component of psyllium. These substances can bind with any calcium, iron or zinc that comes from the food that you eat. This can prevent proper absorption of these nutrients, leading to mineral deficiencies.

Who should not take psyllium?

There are people who have experienced allergic reactions when taking psyllium or coming into contact with it. You should not use these supplements if you have an allergy or sensitivity to psyllium. Pregnant women should consult with their doctor before taking a psyllium supplement, and you should also check with your doctor first if you have a diagnosed medical condition that warrants the use of daily prescription medications. You may still be able to use psyllium to increase your fiber intake, but there may be a certain schedule that you’ll need to follow regarding when you take your prescription medications and when you take your psyllium supplement.

Does psyllium husk make you gain weight?

Psyllium husk will not make you gain weight. If anything, you should experience a drop in weight by at least a few pounds when you start taking this type of product. The initial increase in bowel movements that you experience can result in a weight loss of anywhere from five to 20 pounds in some people.

Can psyllium husk reduce belly fat?

Belly fat is often caused by bloat, gas, built up waste, etc. You can make your stomach look flatter by using psyllium husk to address these issues. Psyllium can also increase your metabolism and speed up the process of burning fat in the body, so that can reduce belly fat as well.

The Bottom Line

Psyllium as a form of soluble fiber can help benefit your body in a number of ways. When you choose a good quality product that dissolves easily and is absorbed optimally by the body, you’ll experience a softening of your stool, easier bowel movements and regularity. While some people initially experience some cramping or gas as their bodies get used to the additional fiber and the increase in bowel movements, this is a well-tolerated supplement that can do a lot of good for your body.

Psyllium husk supplements come in a few different forms. You can decide which one is going to work best for you. Some people prefer to control the amount of fiber they consume, so they opt for a powdered supplement that they can mix into their beverage of choice. Other people like the ease of taking a capsule. Depending on the product that you choose, you can use psyllium intermittently or for longer periods of time to alleviate any symptoms that you’re battling. Thankfully, psyllium is well tolerated and is minimally fermented by the bacteria in your gut. That means it can be used for constipation, diarrhea, irritable bowel syndrome and everything else in between

Tips for Success from the RD

Are you looking for ways to increase your daily fiber intake without potentially having to use a supplement? Here are some of my tips for success.

Increase your intake of vegetables each day. While fruit also has a high fiber content, veggies are where it’s at. Pile your plate high with cruciferous vegetables like broccoli, cauliflower and cabbage. Of course, don't skip that fruit either. You can eat it as-is or mix a rainbow of ingredients into a smoothie each morning.

Eat your produce raw whenever it is possible. When you boil or steam your vegetables to excess, this can break down their nutritional content and make them less beneficial overall.

There are plenty of fortified products that can increase your fiber consumption without having to use a supplement. Look for cereals and bread products that advertise their impressive fiber content.