Fibre 101 (Part 2): When To Consider Using A Fibre Supplement?

Whole foods are always the preferred source of fibre for a healthy diet, but some people benefit from a fibre supplement to meet their daily needs. As discussed in the previous post, fibre supports digestive health, blood sugar balance, cholesterol levels, and helps keep you fuller for longer.

When a Supplement Like Psyllium Might Help

Psyllium may be useful if you (1):

• Struggle with constipation or irregular bowel movements
• Experience frequent or loose bowel motions (e.g., from IBS or certain medications)
• Follow a low-carbohydrate or low-FODMAP diet and find it hard to get enough fibre
• Have high cholesterol – studies show that psyllium can help lower LDL (bad) cholesterol when taken regularly
• Have insulin resistance, such as with type 2 diabetes or PCOS
• Want a simple way to support gut health and increase satiety (feeling of fullness)

What is Psyllium Husk?

Psyllium husk is a natural, plant-derived soluble fibre made from the outer coating Plantago ovata seeds. It absorbs water in the gut, forming a gel-like substance that helps move waste through the digestive system. Psyllium is one of the most well-researched and effective fibre supplements for improving digestive regularity and heart health (2).

How to Add Psyllium Fibre Safely to Your Diet

Start with a small dose (½ to 1 teaspoon) and increase gradually(by ½ teaspoon every few days) to reduce the risk of bloating or cramping. Always follow the product’s instructions, and be sure to drink plenty of fluids.

Five Easy Ways to Add Psyllium to Your Diet:

1. Mix with water and drink immediately. Follow with another glass of water.
2. Add a sprinkle into smoothies.
3. Stir through yoghurt as part of breakfast or a snack.
4.  Use as a thickener instead of cornflour in sauces or soups.
5. Try as an egg substitute in baking: mix 1 tablespoon psyllium with 3 tablespoons water and let it sit for 5 minutes.

What to Look for in a Supplement

Choose a psyllium supplement that:

• Contains a high percentage of psyllium husk or powder without added sugars or artificial sweeteners (these can cause gut upset for some people)
• Comes with clear dosage instructions
• Offers an appropriate dose per serving (typically 3-6 grams per serve)

One of the main reasons why some clients find it challenging to take psyllium is due to its bland taste and thick texture. There are psyllium-based products on the market that include flavouring or other formulation changes to improve palatability. For example, some clients have shared that they prefer a product like No 2 Good Gut Fibre, which contains a high percentage of psyllium and has a more pleasant taste and texture compared to plain psyllium husk.

Disclosure: I do not receive any financial payment from the makers of No 2. This mention is based solely on professional experience and client feedback.

Reasons to Use a Supplement

• You are unable to get enough fibre from whole foods alone (for example, during travel, illness, recovery from surgery, post-partum, or if you have any dietary restrictions).
• To improve regularity and stool (poo) consistency.
• To support healthy cholesterol levels.
• To help manage blood sugar levels.
• To support appetite control and overall gut health.

Is It Safe to Have Psyllium Fibre Every Day?

Yes, for most people, psyllium is safe to take daily. In fact, studies show that long-term use can improve heart and gut health without adverse effects (3). However, as with any supplement, it's important to:

Start slowly and increase the dose gradually (usually by ½ tsp every few days)
Stay well-hydrated (otherwise it can cause/worsen constipation and gut discomfort)
Speak with your GP or dietitian if you take medications (especially for diabetes or heart conditions), or if you have gut issues like bowel obstructions or swallowing difficulties.

References

1.Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861–1870. https://doi.org/10.1016/j.jand.2015.09.003

2. Gholami, Z., & Paknahad, Z. (2023). The beneficial effects of psyllium on cardiovascular diseases and their risk factors: Systematic review and dose–response meta-analysis of randomized controlled trials. Journal of Functional Foods, 108, 105859. https://doi.org/10.1016/j.jff.2023.105859

3. Anderson, J. W., et al. (2004). Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia. The American Journal of Clinical Nutrition, 80(6), 1466–1472. https://doi.org/10.1093/ajcn/80.6.1466