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Benefits of Psyllium Husks vs. Psyllium Powder

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On August 29, 2025
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Benefits of Psyllium Husks vs. Psyllium Powder

Potential Health Benefits of Psyllium

At first sight, psyllium may not appear that appetizing, but one look at the potential benefits and you may change your mind. “Because psyllium is high in fiber, it’s great for digestive health, blood sugar management, heart health, and potential weight loss, due to increased satiety,” Michalczyk says. Here are some potential benefits:

May Support Digestion

Both psyllium husks and powder can provide a nice laxative effect, says Bianchini. “Psyllium absorbs liquid to create a gel-like substance. As it moves through the digestive tract, it bulks up waste, making it easier to pass,” Bianchini explains. While psyllium can help improve constipation, it also can work on diarrhea. “When we have loose stools, psyllium can also act as a binder and firm those up,” she notes.

May Promote Heart Health

One of the notable nutritional features about psyllium is that it’s made up of mostly soluble fiber.

 Soluble fiber is a type of fiber that binds to cholesterol and removes it from the body, which is why eating just 5 to 10 g of soluble fiber per day can lower your LDL (“bad”) cholesterol, a risk factor for cardiovascular disease.

May Regulate Blood Sugar Levels

After you eat, your body breaks down food during the digestive process, and glucose (sugar) is absorbed into your bloodstream, Bianchini explains. However, when you consume foods that slow down digestion, your blood sugar also rises more slowly, helping to prevent large spikes and crashes that can create cravings and fatigue, she says. In a meta-analysis, psyllium consumption was associated with a decrease in fasting blood sugar, hemoglobin A1c, and reduced measures of insulin resistance, compared with a placebo.

May Help Manage Weight

Although psyllium isn’t a weight loss supplement, it may provide a helping hand in that department. “The fiber helps with feelings of fullness and satiety to support weight management and weight loss,” says Bianchini. In one review, people who were overweight or had obesity and consumed psyllium before meals — about 1 tablespoon of powder for about five months — lost nearly five pounds and decreased their waist circumference by almost an inch.

Psyllium may also reduce insulin resistance, which may have an even more powerful impact on body weight than the fullness factor, the researchers say.

May Promote Colon Health

Psyllium acts as a prebiotic fiber to feed the beneficial bacteria in our gut and support a healthy, diverse microbiome, says Bianchini.

 In addition, studies show that consumption of both soluble and insoluble fiber can help protect against colorectal cancer, the third-leading cause of death from cancer.

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