What happens to your body when you take a tablespoon of psyllium husk every day?

Psyllium husk, popularly known as Isabgol, is popular as a natural remedy for various digestive issues, helping relieve constipation. 

Rich in fibre and mucilage, it promotes regular bowel movements and can also help in weight loss as it promotes the feeling of fullness for a longer period of time. 

But what exactly happens to your body when you consume a tablespoon of this fibrous powder daily?

Dr Pranav Honnavara Srinivasan Sr Consultant Gastroenterologist at Fortis Hospitals, Bengaluru mentions how it works. “Psyllium husk, or psyllium husk, is a soluble fibre that absorbs water to form a gel-like substance, aiding in softening stools and promoting regular bowel movements.”

“Daily intake of a tablespoon of psyllium husk can help lower LDL (low-density lipoproteins) cholesterol levels. Research published in the Journal of Clinical Lipidology found that psyllium binds to bile acids, which are then excreted. This process prompts the liver to use cholesterol to produce more bile acids, thereby reducing blood cholesterol levels,” he adds. 

Psyllium husk helps regulate blood sugar levels by slowing the absorption of sugar into the bloodstream. “A study in Diabetes Care showed that psyllium supplementation improved glycemic control in patients with type 2 diabetes,” says Dr Srinivasan. 

Potential side effects and risks

Dr Srinivasan says, “Some individuals might experience bloating, gas, or stomach cramps, especially when first starting psyllium husk. These symptoms are typically mild and can be mitigated by gradually increasing the dose, as noted in the Journal of the American Medical Association.”

People with certain health conditions, he informs, such as intestinal blockages, difficulty swallowing, or chronic kidney disease, should consult a healthcare provider before using psyllium husk daily. 

Since psyllium husk absorbs water, it is crucial to drink plenty of fluids when taking it to avoid dehydration. Inadequate water intake can lead to dehydration and worsen constipation.

People with certain health conditions, such as intestinal blockages, difficulty swallowing, or chronic kidney disease, should consult a healthcare provider (Source: Freepik)

Effects on nutrient absorption and gut microbiota

Generally, a tablespoon of psyllium husk does not interfere with the absorption of essential nutrients when taken in recommended amounts. However, a review in Nutrition Reviews suggests that excessive use might impact the absorption of fat-soluble vitamins (A, D, E, K), according to Dr Srinivasan. “Psyllium husk acts as a prebiotic, promoting the growth of beneficial gut bacteria.”

Recommended guidelines and dietary considerations

“Mix a tablespoon of psyllium husk with water, juice, or smoothies and consume it immediately to prevent it from thickening too much. It’s best to take it once or twice daily, preferably before meals,” suggests Dr Srinivasan. 

Ensure adequate water intake to prevent dehydration and potential digestive discomfort. If you’re new to fibre supplements, start with a smaller dose and gradually increase it to allow your body to adjust.

Make sure to avoid taking psyllium husk simultaneously with other medications as it can affect their absorption. It’s advisable to take it at least two hours before or after other medications. 

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