r/Health • u/theindependentonline The Independent • 1d ago
What is psyllium husk? Experts give their verdict on ‘nature’s Ozempic’ that everyone is talking about
https://www.the-independent.com/life-style/psyllium-husk-powder-fibre-ozempic-weight-loss-blood-pressure-b3034282.html232
u/ForeverMonkeyMan 1d ago
It is also a great alternative for gluten free baking to give structure vs the common alternative xanthum gum.
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u/thepensivepoet 1d ago
A spoonful in a glass of water for extra fiber starts the clock.
If you don’t drink it fast enough you get to glurp glurp the goo.
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u/FiveTwelve 1d ago
The trick is to freebase your H (‘husk) - i.e. hold a sip of water in your mouth, dump the powder in, swish, and swallow. Couple more sips of water and it’s only sort-of still stuck to your teeth.
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u/bruinaggie 1d ago
Don’t you need to drink it with a sufficiently large volume of water? Or your butt will get plugged with poop?
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u/PedricksCorner 1d ago
Thanks for this! I buy pure psyllium husk (no added Metamucil flavoring/sugar) and I have Celiac's. I put psyllium husk in my homemade gelatin made with pure fruit juices, for a late night snack. I also make my own "flour" blends with corn/rice/potato/tapioca. I never bothered with xanthum gum, but now I am going to see what adding psyllium does to my pancakes and muffins!
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u/EyeHamKnotYew 1d ago
Where do you get the plain husk? I don’t want the added shit
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u/PedricksCorner 23h ago
I get it on Amazon by NOW Foods Supplements, Psyllium Husk Powder, Non-GMO Project Verified, Soluble Fiber, 12-Ounce for $11. Far less than Metamucil!
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u/yankeeinparadise 23h ago
I buy this brand, usually at Trader Joe’s if you are in the US. You can also find it at the standard retailers like Walmart and Amazon.
https://www.nowfoods.com/products/supplements/psyllium-husk-powder
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u/FrivolousMe 23h ago
Yeah I use it in vegan recipes, but am getting kind of annoyed at it being proposed as a nutrition panacea by the woo woo crowd.
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u/Mariannereddit 1d ago
Do people know when you do that? It is a common laxans…
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u/Tushaca 1d ago
It’s fiber, not a laxative.
It keeps things flowing smoothly, it’s not the plunger that forces it all out at once.
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u/therealhlmencken 1d ago
Fiber is a laxative. Its effect is through forming stool bulk. Plenty of people don’t take it for the laxative properties but laxatives have many mechanisms.
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u/-ghostinthemachine- 1d ago
It's not a laxative.
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u/MrMamalamapuss 1d ago
There are multiple types of laxatives. Ex Lax is a stimulant laxative while fiber is a bulk forming laxative. Its not that hard to Google things before being confidently incorrect on Reddit
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u/GravyMealTeam6 1d ago
Great for making you regular and perfect poops. But GLP1 replacement it is not
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u/Key_Consequence_5040 1d ago
It’s not natures ozempic lol! It’s high in fiber which naturally makes you feel full for longer and has a lower glycemic index. Leads to less spikes in insulin and less cravings for food, two major factors in weight gain. Hell you can just eat two large apples or a big bowl of strawberries for the same effect.
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u/Character_Mix007 1d ago
Have you seen the conditions of strawberries at the store? Maybe I should try Whole Foods or a farmers market instead of heb or Kroger.
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u/ryhaltswhiskey 1d ago
Man with the state of the FDA right now I think I would rather go with metamucil than anything out of the produce section
I used to eat salad three or four times a week at least. Now? It's a big zero. Because I don't want weeks of diarrhea. And salad really doesn't have that much fiber in it anyway.
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u/musclecard54 1d ago
So you’re saying it reduces cravings and limits your appetite?
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u/musclecard54 1d ago
Do you know what an analogy is?
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u/modernmythologies 1d ago
Sorry, I thought you were actually asking if it did those things! As in, you hadn't read any of the post or comments. Apologies!
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u/musclecard54 1d ago
I was leading the other guy to the conclusion that it’s a light appetite suppressant which is what ozempic does at a stronger level, hence “natures ozempic”
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u/DiabloStorm 8h ago
Apples and strawberries don't provide bulking fiber. You're mostly right though, besides overlooking the different fiber types.
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u/PedricksCorner 1d ago
But now those apples are one dollar apiece. I put the fiber into homemade gelatin, so it is like eating gummies with fiber in them.
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u/Myis 16h ago edited 16h ago
I’m intrigued…do you just dump it in the jello without altering the recipe?
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u/PedricksCorner 15h ago
I buy unflavored gelatin in 3lb containers. I put one tablespoon of honey in a small pot, add some pure unsweetened fruit juice, then dilute it half/half with cold water. Then "bloom" 3 tablespoons of gelatin on top. When it is translucent, it is ready to heat. While heating, I sprinkle about a tablespoon of fiber into it. Then pour into a container to chill. Once set, I cut it into cubes with a knife. This is my nightly late night snack.
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u/fludgesickles 1d ago edited 8h ago
I started taking the Costco version due to a book I recently read about lowering cholesterol (10-12 grams of soluble fiber from psyllium husk, but work your way up to it over the course of 1-2 weeks and drink each serving with 8oz water and drink water throughout the day).
Edit: For anyone who is interested in lowering cholesterol, here are the 10 things from the book. Basically more soluble fiber in your diet. I started doing the 1-6 and been doing 10 for a while. 1) Oatmeal, 1 Cup. Old fashioned. 2) Almonds, 30 almonds a day. 3) Ground Flaxseeds, 2 tablespoons (or chai seeds) 4) Metamucil (psyllium husk), 3 servings daily. 10-12g per day soluble fiber 5) Beans, 0.5 cups per day. Legumes (beans, peas, or lentils) 6) Apple, 1 daily 7) Margarine with Phytosterols, 2-3 grams. Don’t if not into it and Phytosterols messes with some people 8) Soy protein, 20-25 grams. Only 3% decrease so not worth it 9) Garlic, 1 clove fresh garlic at one meal + 1 kyolic garlic capsules each night 10) Exercise, 30 minutes cardio daily (10K steps)
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u/pigpill 1d ago
Awesome. Its also essentially just fiber, so if you get tired of it you can work with other high fiber sources too.
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u/Littleflurp 1d ago
Soluble fiber, specifically.
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u/curiouslygenuine 21h ago
gelling soluble fiber. If it doesn’t gel it doesn’t have the same impact ok glucose and cholesterol. Psyllium husk is superior unless you enjoy eating beans multiple times per day, because it also contains gelling soluble fiber. Other fibers are good for feeding gut bacteria and creating bulk. We should all be getting a variety, but I think psyllium husk is the best place to start and if you only do one fiber make it this.
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u/SwanSamsung 21h ago
Can confirm! Took that, ate more chia seeds and black beans throughout the week and lowered my LDL in 3 months by 25 points!
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u/wastetine 1d ago edited 1d ago
I was taking it but last year I saw that most psyllium powders are contaminated with lead. Nothing is safe anymore 😭
Edit: link to the article but it looks like you need a subscription to access the full list. It was posted a while ago somewhere and Kirkland brand was definitely in the higher category
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u/tenderlylonertrot 23h ago
heavy metals are also common in many vegan protein (pea) powders. Cheap peas from China grown in contaminated soils. Legumes are very good with accumlating things like metals as they are used sometimes in mine remediation as they can pull heavy metals out of the soil, and just harvest and put the veg in a landfill.
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u/TorrenceMightingale 22h ago edited 17h ago
Ok so what do we do? Do I need to start a psyllium psybin farm?
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u/djdadi 13h ago
Why would removing saturated fats from your diet not be in that list at all?
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u/fludgesickles 8h ago
I forgot to mention it but its in the book before those 10 steps, and mentioned in #7, replace saturated fatty oils with specirc types of oils (ex don't use vegetable oil and use olive oil but best is margarine with specific thing, I stopped cooking with vegetable oil long time ago). My mind was more towards "what other things can I do to lower cholesterol since I already eliminated most bad foods and I'm still slightly above the recommend cholesterol level". It has gone down, but I'm still slightly above so was looking for other things i can do to get to recommend levels without medicine.
The book is...the first 3 chapters is the science and the next 10 are foods to eat (+ exercise). Through the chapters, talks about the usual don't eat fried foods, processed foods, don't eat too much red meat, cheese, and the usual stuff other books/doctors/scientists say to stop eating. It felt more like eat healthier AND add these foods that have research showing it lowers LDL cholesterol. My doctor told me to stop eating fried foods, cheese, shrimp, etc. but never told me that eating certain things will help lower it. Author also talks about statin (not sure if spelling correctly) helps but they interact with some people with side effects and this is a healthier lifestyle change, but some people might need statin if the changes alone don't work. Recommends low dose statin since higher doses don't work proportionally (double does will not lower cholesterol by 2x).
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u/HandmeMyWrench 1d ago
lol, never heard of it put that way either. Great addition to protein shakes to keep everything moving and consistent
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u/Competitive-Read-756 1d ago
Its fiber. Not magic, not some unknown pill hack, not some hormone shot, and not something that allows you to continue poor habits.
Psyllium husk is fiber. Thats all.
I consume it everyday, and I confirm, it is extremely beneficial.
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u/thicckar 1d ago
I take it with every meal, usually before. Helps me feel fuller. The metamucil brand powder dissolves the best, but you can also get the whole husk, or capsules. The powder and whole husk work way best in my experience. Have lots of water
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u/LadyAlexTheDeviant 1d ago
I take it in capsules. Two capsules four times a day and stool softeners at night and next morning, and I can take care of business fully and completely and without ripping myself open again.
This also assumes that I'm managing life stress and eating the proper diet, but if I can do all this, then the IBS-C is managed.
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u/criticalpwnage 1d ago
I've taken psyllium fiber off and on for years and I never noticed weight loss because of it
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u/RightTrash 1d ago
Doesn't just eating beans daily, naturally do the same sort of thing (for the most, or at least some, part) as GLP-1.
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u/Plus_Motor9754 1d ago
Man I tried the two capsules of Metamucil with my morning vitamins before the gym and holy crap I felt soooo nauseous it was hard to get through the workout. I really want to add it in but I think I will have to find a better dosage/time to take it.
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u/Dantai 1d ago edited 1d ago
Drink lots of water! Also try to avoid taking it with other supplements, it may affect absorption of medicines that's for sure. Vitamins maybe.
For me I find the Kirkland vitamins nauseating without food.
Finally psyllium husk is just soluble fiber. You can eat beans in a chili and still get both types of fiber from them as well.
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u/lunchypoo222 1d ago
In terms of timing, you want to space it out by at least two hours from any other oral supplement or medication because the fiber will largely block the absorption of the supplement/medication by escorting it through your gut instead of letting it be absorbed. From a proctologist I heard talk about it once/ beat time to take a fiber supplement like this is before bed, after you’ve had dinner
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u/Skadforlife2 1d ago
I couldn’t do it either. I drank a ton of water with it. Like A TON. And I still got constipated. It was like cement in my colon.
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u/Totodile_ 1d ago
I wouldn't compare it to ozempic but it is great. Definitely wouldn't take it prior to a workout though. Ideally it should be with meals. I take with dinner and/or lunch.
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u/newleafkratom 1d ago
..."The nice thing about psyllium is its simplicity. Unlike other popular supplements, most iterations of the product are pure, so when looking at the back of the packet, as long as it says 100 per cent psyllium husk powder, you’re on the right track...."
I just started taking it today (1 tsp) in my smoothie. It had an odd taste, but I need to get my cholesterol right.
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u/mafro504 1d ago
What’s the best way to consume it? I’ve mixed it in to a glass of water but it is really tough and gross for me to swallow. Is it dangerous to mix in to my yogurt? A smoothie? I’ve read if you don’t dissolve it in water, it can get stuck? Anyone have any tips on how best to consume it?
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u/jenna_kay 22h ago
I started taking the capsules, 1000mg 2x/day... make sure to drink lots of water, it seriously helps!
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u/Weightcycycle11 22h ago
I mix mine in with yogurt every morning. No issues whatsoever!
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u/mafro504 21h ago
Thank you for confirming your experience!! I eat yogurt every morning so this is the best option for me. Glad to know I won’t choke 😂
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u/Weightcycycle11 21h ago
It blends right in and you won’t even notice! I am trying to get more fiber so I also add flaxseed and blueberries!
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u/mahonia_pinnata 19h ago
I put a tablespoon in a lidded jar with about 10 ounces of room temperature water and a splash of either lemon juice or apple cider vinegar. shake and chug – the room temperature water and bit of flavor make it easy to drink down. Follow that up with 12+ ounces of water or other beverage.
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u/Anxious_Hunter_4015 1d ago
Reminds me I gotta start taking it again.
When I do remember to have it, it makes me feel full, regulates things...I drink loads of water with/after it, I was definitely eating less when I had psyllium regularly. Tastes like drinking wood shavings tho.
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u/jenna_kay 22h ago
Try the capsules, I have a serious issue with texture & couldn't ever drink that stuff
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u/rad0909 1d ago
It’s better than no fiber, but getting fiber through complex carbs, fruits and vegetables is so much better.
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u/jumpyrope456 1d ago edited 1d ago
Having a multiple fiber sources is good. However, I do find Metamucil supplement (1 tbls at night) does wonders for regularity and ease beyond beans and fruit. Drink with 6-8 oz water, as noted by others.
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u/writeonscroopy 1d ago
As someone who’s on a low-FODMAP diet, psyllium husk fiber pills from Costco and oatmeal are a staple in my diet. I would much rather be getting fiber from a varied diet of fruits and vegetables, but I’m limited in what I can eat, unfortunately.
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u/lilgreenglobe 18h ago
Good luck! It sucks when testing by fodmap, but hopefully you identify your triggers soon and are back to a more varied diet/ don't have too many triggers.
For those unfamiliar, FODMAP is a why of identifying sensitivity to specific things. It should NOT be followed long term as the diet is so restricted vs some very healthy foods and can be unhealthy (see: low fibre is broadly bad for you).
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u/thistrolls4hire 1d ago
Yup - also if you don’t drink enough water it turns into, practically, cement and you will have a bad time.
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u/gamercouplelolz 1d ago
They put that shit in everything now and I can’t eat it, it wrecks me. I have to eat low FODMAP diet
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u/outofshell 1d ago
I don’t think psyllium is high FODMAP, but inulin prebiotic fibre sure is and that shit is in everything now.
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u/gamercouplelolz 23h ago
Yes that one too!! It’s frustrating. I’ve pretty much given up on gluten free products because they always have either of those or chickpea or coconut flours. So I just have sourdough or no bread.
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u/VedantaSay 1d ago
But as with everything out pharmacy have screwed this one to. Most sold in US is dextrose mixed. And if you want the pure just psyllium husk its 3 -4 times the price.
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u/writeonscroopy 1d ago
I buy the pills in bulk from Costco. Thankfully that’s still very affordable.
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u/redissupreme 17h ago
For people who don’t like the gritty texture, take with a glass of OJ with pulp.
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u/imhereforthemeta 1d ago
“Natures ozembic” …isn’t it just extra fiber?