Psyllium husk is not nature’s Ozempic, but it is a pretty good source of fiber

Psyllium husk has been rebranded by the internet as “nature’s Ozempic,” which is unfair to nature, Ozempic, and this extremely beige powder that mostly wants you to drink more water.

The evidence is decent for digestion and modest for cholesterol and blood sugar. Studies suggest around 10 grams a day can slightly reduce LDL cholesterol and may slightly improve blood sugar levels, especially in people with high cholesterol, Type 2 diabetes, or prediabetes. The weight-loss claims are weaker: a 2020 review found that psyllium did not outperform placebos for body weight, BMI, or waist circumference.

Psyllium is the “go-to fiber supplement” for gastroenterologists, given that it has been shown to help with constipation and irritable bowel syndrome, said Dr. William D. Chey, chief of the gastroenterology division at Michigan Medicine.

When it travels through the stomach and intestines, it absorbs water and forms a viscous, gel-like substance, which softens and bulks up stool and speeds its passage through the colon. This can help alleviate constipation, including in people with I.B.S.

Paradoxically, psyllium also helps with diarrhea, another common symptom of I.B.S., by absorbing fluid in the gut, said Kate Scarlata, a dietitian in Boston.

NY Times

When intermittent fasting, I use psyllium husk as a midday snack to get my fiber and fill me up for a few hours. A glass of water with psyllium mixed in keeps me satiated for quite a while. It also helps you stay regular when reducing your caloric intake, which is big.

The gut wanted fiber. TikTok gave it branding.