Supplement

Fiber Supplement (Psyllium)

Useful when whole-food fiber falls short. Psyllium is the studied form.

What it does

Whole-food fiber is the default; psyllium is the fallback when intake stalls. Solid evidence for lipid lowering, glucose modulation, and regularity — a hedge against falling short, not a vegetable replacement.

Psyllium forms a viscous gel that binds bile acids (forcing the liver to spend cholesterol replacing them), slows carbohydrate absorption, and bulks stool.

  • LDL-C / ApoB
  • post-meal glucose
  • bowel regularity

What the evidence shows

Overall evidence strength: Moderate certainty

Who it's for, who should skip

When whole-food fiber falls short. Take with plenty of water and away from medications.

Running it

Form
oral
Dose
5–15 g · daily · with plenty of water; separate from medications by 2 hr

Stacking & alternatives

Pair it with

  • adequate water — Psyllium must be taken with plenty of water to form its gel safely and avoid obstruction. required · during

Access & cost

Available over the counter. Look for: psyllium husk.

Last reviewed 27 August 2026.