The #1 Supplement to Support Gut Health

When it comes to supporting your gut health, diet is key. “For some folks, it’s a drag, the fact that their parents were right, but I advise people to try to have a balanced diet,” says Stephen J. Bickston, M.D., AGAF, FACG, FASGE. In addition to a balanced diet, there are specific gut-loving foods you can add, including probiotics, prebiotics, fermented foods and a wide variety of plant-based foods. 

But if your diet is in check and you’re still struggling with gastrointestinal symptoms or just want to better support your gut, you may want to consider a supplement. Bickston’s go-to? That honor belongs to psyllium husk or desert Indian wheat, which comes from the Plantago ovata plant. “Most people have never heard of it [Plantago ovata],” says Bickston. “But just about everybody’s heard of Metamucil.” That’s right, psyllium husk is the basis of the popular fiber supplement, and it can do your gut some good.

How Psyllium Husk Supports a Healthy Gut

Helps Relieve Both Constipation and Diarrhea

Bickston has dubbed psyllium husk “an equalizer for the bowels,” because consuming the fiber can help with both constipation and diarrhea. Psyllium is rich in soluble fiber, which absorbs water, creating a gel-like substance. In the case of constipation, this gel helps soften the stool, making it easier to poop. This same gel-like substance is what lowers cholesterol levels and helps prevent colon cancer. Conversely, Bickston explains, “When the stool is too runny, fiber sponges up the excess fluid to give it more form. It helps people get to a happy medium.”

Improves Gut Bacteria

Psyllium contains the prebiotic complex carbohydrate arabinoxylan, which serves as food for the good bacteria in your gut, leading to a proliferation of friendly intestinal microorganisms. This positive boost in gut bacteria can also offer relief for IBS-constipation symptoms.

What’s good for your gut is often good for your overall health, as is the case here. The good bacteria or probiotics that feed off the prebiotic, arabinoxylan, produce a short-chain fatty acid called butyrate, which supports your gut and immune health.

Decreases Gut Inflammation

Patients with IBS have higher levels of C-reactive protein, an inflammatory marker. Psyllium decreases inflammation in the gut and lowers CRP levels in these patients. At the same time, butyrate, which is produced by bacteria that feed on psyllium, supports the enteric nervous system, improving IBS symptoms. The fiber also improves the intestinal barrier function.

Supports Satiety and Weight

This one doesn’t exactly better your gut health, but the magic of this benefit certainly happens in your GI tract. Psyllium prevents your stomach from emptying too quickly, which can play a role in managing your appetite. A meta-analysis of six studies found that consuming psyllium fiber before meals (about 10.8 grams per day) led to about a 5-pound weight loss in less than five months in people with overweight or obesity. They also lost about an inch around their waistline.

How to Eat More Psyllium Husk

It’s worth noting, consuming psyllium husk causes side effects in some people, usually bloating or gas. Start slowly, with a small dose, and add as tolerated. And make sure you’re drinking enough water throughout the day to prevent new or worsening constipation.

• Eat your cereal: It’s no surprise that Bickston wants you to eat a balanced breakfast. It’s the best way for your gut to start the day, because many packaged cereals already contain psyllium. Check the ingredients list on the label for psyllium or psyllium seed husk. You can also add psyllium to a hot cereal or overnight oats.
• Make a smoothie: The best alternative to taking a capsule or gummy-style supplement is purchasing psyllium powder and pouring it into a smoothie or anything else you can think of. “A teaspoon of the psyllium powder is 4 grams of fiber, and it can be added to whatever else someone likes to eat,” says Bickston. The fiber will help add bulk or thicken the smoothie, similar to ground chia seeds or flaxseed.
• Thicken soups: Soups are typically thickened with cornstarch, a roux (flour and butter) or arrowroot. But you can give your soup a boost of fiber by thickening it with psyllium husk powder. Start with adding a tablespoon or less at a time until you reach the desired consistency. Psyllium has an earthy flavor, especially compared to milder options like cornstarch, so make sure to taste-test as you add it. 

Our Expert Take

If you’re eating a well-balanced diet, with a healthy dose of probiotics, prebiotics, fermented foods and a wide variety of plant-based foods, you likely don’t need a supplement. But if you’re experiencing GI symptoms or are falling short on your fiber intake, you may want to consider a gastroenterologist’s top supplement pick—psyllium husk.

Psyllium husk can help your gut health by normalizing digestion and bowel habits. It also feeds the good bacteria in your gut and lowers inflammation in the body. But be sure to talk with your health care provider before starting a new supplement, especially if you’re experiencing GI symptoms—this may be a sign of a more serious issue.