Psyllium fiber has become a household name, especially in the brand name formulations where it is found: Konsyl, Metamucil, Nature’s Way Psyllium, and dozens more.
From the 1930s to the 1960s a product called Serutan was widely advertised on radio and TV. The catch phrase was “Natures” spelled backwards equalled Serutan. The natural ingredient (psyllium) was a key selling point on shows like Arthur Godfrey’s Talent Scouts, The Lawrence Welk Show and The Original Amateur Hour. Most people considered Serutan (aka psyllium) a gentle laxative. “Regularity” was the main selling point. Many people are surprised to learn that psyllium can also help ease diarrhea and even heartburn. If you plan to take it daily, though, you’ll want to choose your psyllium fiber carefully.
Are Psyllium Fiber Supplements Contaminated with Lead?
Q. ConsumerLab did a report on lead in fiber supplements. Is there really an acceptable amount that can be consumed in the supplements?
A. ConsumerLab.com is a subscription-based organization that tests dietary supplements for quality. Their most recent review of psyllium fiber supplements was updated Oct. 8, 2024. They found that four of the nine products they analyzed had excessive amounts of lead, up to 8.5 micrograms per 4-gram dose. ConsumerLab.com recommended a top pick, Organic India, with less than 1 microgram of lead per dose.
Taking psyllium seed husks offers several benefits. This soluble fiber helps promote regularity, stabilizes blood sugar levels and lowers cholesterol.
Gastroenterologists may recommend psyllium fiber as the first therapy for chronic constipation. It is also useful against fecal incontinence and may reduce symptoms of irritable bowel syndrome (Journal of the Canadian Association of Gastroenterology, April 2019). As helpful as it may be, if you plan to take a supplement every day, you definitely don’t want one with high lead levels. What follows is our earlier report on this topic.
Which Brands of Psyllium Fiber Are Safest?
Psyllium fiber supplements are a popular source of soluble fiber. In addition to helping maintain regularity, these supplements can also help reduce cholesterol and glucose levels in the blood. ConsumerLab.com, which tests dietary supplements, has found that several brands of psyllium fiber are contaminated with excess lead. Four out of the nine brands tested had unacceptable lead levels. ConsumerLab.com provides the full report to its subscribers.
The top-ranking product with just 0.6 mcg lead per tablespoon was Organic India Psyllium Whole Husk Fiber. It contains no ingredients other than psyllium husk fiber. If you can’t find Organic India or you want to know more about the brand you usually take, check out the ConsumerLab.com report. This in-depth post describes each of the nine brands tested and how they stack up.
Help for Heartburn from Psyllium Husk:
Q. I had a bit of trouble with heartburn last summer. But since I started taking psyllium husk (pure organic) for constipation, I’ve had no more problems with heartburn. In addition, I’ve not had constipation, either. It helps the gut function better.
A. Doctors have long recommended the soluble fiber psyllium to combat constipation. Some gastroenterologists recommend it to their patients with irritable bowel syndrome, regardless of the main symptom (Current Opinion in Gastroenterology, March 1, 2021).
You alerted us to yet another use. Dietary fiber such as that provided by psyllium husk can reduce heartburn symptoms (World Journal of Gastroenterology, June 7, 2018).
Psyllium Fiber for Diarrhea:
Q. I’m the poster child for fiber to control diarrhea.
After an ileostomy for ulcerative colitis, I was a slave to Imodium to control constant loose stools. A doctor prescribed psyllium fiber instead of Imodium for my malady. Miracle of miracles, the fiber not only gave me relief from the diarrhea, it made the stool much softer.
Another benefit was lower cholesterol. After nearly 30 years, I’m living proof of the benefits of a tablespoon of fiber before each meal.
A. Most people think of psyllium as a way to control constipation. But this soluble fiber can also help combat diarrhea (Current Opinion in Gastroenterology, March 1, 2021).
In addition, as you note, psyllium can lower LDL cholesterol (Nutrition, Metabolism, and Cardiovascular Diseases, Jan. 16, 2021). (Keep reading to learn more about this.) Moreover, scientists have discovered that this fiber can also lower the glycemic index of a meal (Foods, Feb. 27, 2021).
You can learn more about psyllium fiber and other ways to manage diarrhea in our eGuide to Overcoming Digestive Disorders.
Psyllium for Doggie Diarrhea:
Q. Several years ago a vet suggested giving our dog Metamucil (psyllium fiber) to prevent chronic diarrhea. I too experienced chronic diarrhea due to food allergies. Because our dog had such good results, my wife suggested that Metamucil might help me. To my surprise, it was virtually a miracle.
When he learned of my experience, my son (associate dean of a pharmacy school) tested Metamucil to minimize his own chronic problem with diarrhea and found it beneficial.
A. Although most people think of Metamucil to counteract constipation, it can also be helpful against some types of diarrhea. In some people, however, it may make certain symptoms worse (American Journal of Gastroenterology, May, 2013).
Psyllium to Lower Cholesterol:
Because psyllium is a soluble fiber, it also works surprisingly well to lower total cholesterol, LDL cholesterol and triglycerides. Don’t expect statin-type results, but psyllium is far less likely to cause serious side effects.
A meta-analysis of clinical trials published in the European Journal of Clinical Nutrition (July, 2009) concluded:
“Psyllium could produce dose- and time-dependent serum cholesterol-lowering effect in mild and moderate hypercholesterolemic patients and would be useful as an adjunct to dietary therapy for the treatment of hypercholesterolemia.”
Psyllium Fiber and Blood Sugar Control:
Another unexpected benefit from psyllium is better blood sugar (glycemic) control, especially for people with type 2 diabetes.
A meta-analysis published in the American Journal of Clinical Nutrition (Dec. 2015) concluded:
“These data indicate that psyllium would be an effective addition to a lifestyle-intervention program. The degree of psyllium’s glycemic benefit was commensurate with the loss of glycemic control. Because the greatest effect was seen in patients who were being treated for T2DM, additional studies are needed to determine how best to incorporate psyllium into existing prevention and treatment algorithms with concomitant hypoglycemic medications.”
Perhaps we should not have been surprised that psyllium fiber can help hypertension (Korean Journal of Internal Medicine, Nov. 2020). Although the effect was significant, it was modest, about 2 points. However, it was strongest for volunteers whose initial blood pressure was highest. Moreover, it is a very low risk intervention with multiple other potential benefits.
Learn More:
If you would like to learn more about psyllium and its pros and cons, check out this link in our herb library.
You can also discover more about medications and nondrug approaches to gastrointestinal problems from our eGuide to Digestive Disorders.
