7 Pros and Cons of Psyllium Husk, the Fiber Supplement Touted as the New Ozempic

1. Benefit: Psyllium husk can aid with weight loss.

Because psyllium husk is a soluble fiber, it can aid with weight loss by keeping you fuller for longer.

"When ingested, it absorbs water, causing it to transform into a gelatinous-like substance that swells in your stomach," explains Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com. "Your body takes longer to digest this substance, which is why it subsequently causes you to feel full for longer."

"In addition to feeling fuller for longer, the longer digestion period also helps limit food cravings and curbs appetite, which can lead to consuming fewer calories and, as a result, help in losing weight," she adds.

However, Connor points out that "while Psyllium husk can aid in weight loss when used together with a healthy diet and exercise, Psyllium husk alone will not cause you to lose weight."

2. Benefit: Psyllium husk can promote gut health.

Since it absorbs water, psyllium husk can also bulk up your stool and help your bowel movements stay regular.

"It helps relieve both constipation and diarrhea by regulating transit time, especially helpful for those with IBS [irritable bowel syndrome]," notes Peterson, who adds that it does this "without disrupting the gut microbiome like harsher laxatives can."

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3. Risk: Psyllium husk can cause bloating and constipation.

It's a delicate balance when it comes to this fiber supplement and its effects on the gut.

"Without enough water, psyllium can do the opposite of its intention and lead to bloating or constipation," cautions Peterson. This can especially backfire in people with IBS.

"Additionally, without enough water, psyllium may swell and form a mass that is difficult to pass, especially in the upper digestive tract, potentially causing esophageal or intestinal obstruction," adds registered dietitian Jennifer Pallian, BSc, RD, food scientist and recipe developer at Foodess Creative. "The FDA recommends dissolving each dose in 150–200 ml of water and following with another full glass to prevent such complications."

Peterson says that anyone with a sensitive gut, SIBO, or who's prone to gas and bloating should start slowly with their psyllium husk intake. Alternatively, they can opt for gentler fibers first. "Examples include: acacia fiber, cooked and peeled veggies, or even slippery elm or marshmallow root powders (not traditional fiber but soothing for the gut lining)," she suggests.

4. Risk: Psyllium husk poses a choking risk for some people.

For people with a narrowing of the esophagus or a narrowing and/or obstructions in other parts of the gastrointestinal system, there's potential for even more serious side effects.

"This is due to the potential for thickening to occur in either the esophagus or the throat, blocking the airway," Connor explains. "Symptoms of choking on Psyllium husk include chest pains, vomiting, or trouble/the inability to breathe (should you or someone you’re with experience these symptoms after taking Psyllium husk, call emergency services immediately)."

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5. Benefit: Psyllium husk can lower cholesterol.

A 2000 study found that taking 5.1 grams of psyllium twice daily lowered LDL ("bad") cholesterol by 4.7 percent in men and 6.7 percent in women.

Likewise, a 2018 study found that taking roughly 10 grams of psyllium husk daily for three weeks lowered LDL ("bad") cholesterol by 13 mg/dL. This study also showed a drop in non-HDL cholesterol (a measure of total cholesterol minus "good" cholesterol) and ApoB (a protein that increases dangerous plaque buildup that can lead to cardiovascular disease).

What drives this positive change? Pallian says that psyllium husk "binds to bile acids in the intestines, facilitating their removal from the body."

"Since bile acids are made from cholesterol, the liver compensates for their loss by converting more cholesterol into bile acids, thereby lowering circulating LDL cholesterol levels," she explains.

6. Benefit: Psyllium husk can lower blood pressure.

Pallian points to a 2024 meta-analysis of 14 randomized controlled trials, which found that psyllium "significantly" reduced systolic blood pressure.

"Psyllium improves endothelial function by stimulating nitric oxide production, delaying nutrient absorption, and lowering insulin resistance, which are all linked to vasodilation and blood pressure control," she explains.

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7. Benefit: Psyllium husk can help stabilize blood sugar.

"Because it slows digestion, psyllium can blunt post-meal blood sugar spikes, making it a great add-on for people with insulin resistance or pre-diabetes," explains Peterson.

"For women, stable blood sugar equals more balanced hormones and better energy," she adds. "Psyllium can play a subtle but supportive role in that."

For anyone considering adding psyllium husk to their routine, always speak with your healthcare provider first.

"Fiber is powerful, but it’s not magic," concludes Peterson. "Psyllium works best when paired with a balanced, whole-foods diet and a well-functioning digestive system. For anyone curious, it can be a great tool, just make sure you start by introducing it slowly, working with your body, not against it."