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The high-fiber supplement experts swear by and three easy recipes that make it taste great
Fit&Well • • health
Key Points:
- Many Americans do not consume enough fiber, which is crucial for digestive health, cholesterol management, blood sugar regulation, and supporting beneficial gut bacteria.
- Psyllium, derived from the husks of Plantago ovata seeds, is a well-studied fiber supplement shown to improve bowel regularity, lower LDL cholesterol, and moderate blood sugar spikes.
- Psyllium works by forming a gel in the gut that normalizes stool consistency and binds bile acids, helping reduce cholesterol; doses above 10g daily for at least four weeks are most effective for constipation.
- It is recommended to start psyllium intake at low doses (2.5-5g per day) and increase gradually while consuming plenty of water to avoid side effects like bloating, indigestion, or constipation.
- To improve taste and texture, psyllium can be added to various recipes such as overnight oats, cocoa mousse, and smoothies, often combined with flavorful ingredients like berries, cocoa, or nut butters.
