Home/Ingredients/Psyllium husk (Isabgol)
FSSAI Permitted Evidence grade: A Made in India Always take with water

Psyllium Husk
Isabgol

Isabgol is the most underrated supplement in the Indian kitchen cupboard. It's cheap, made from a plant grown mostly in Gujarat and Rajasthan, and has better evidence than almost anything on the protein-and-pills shelf: it lowers LDL cholesterol, helps blood sugar control, and treats both constipation and loose stools. The only real rule is that it must go down with plenty of water.

Updated: Sep 2026~10 min read7 citations
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Naked Compound Research TeamReviewed by the full team · Authors page →
−0.33 mmol/L
Average LDL cholesterol drop with about 10 g of psyllium a day, pooled across randomised trials (Jovanovski 2018). Roughly 13 mg/dL.
7 g
Soluble fibre from psyllium husk per day that the US FDA accepts as reducing heart disease risk, one of very few supplement health claims it allows.
~85%
India's approximate share of the world's psyllium supply, mostly grown in Gujarat and Rajasthan.
₹12–18
Cost of a 10 g daily dose from the psyllium powders in our database. Few supplements do this much for this little.
On this page

What psyllium is

Psyllium husk (isabgol) is the outer coating of the seeds of Plantago ovata, a plant grown mainly in Gujarat and Rajasthan. The husk is mostly soluble fibre, which absorbs water and swells into a thick gel. That gel is what does almost everything psyllium is known for.

It's sold as plain husk, as finer powder, in capsules, and in flavoured drink mixes. In India it's also sold as an over-the-counter laxative; our isabgol medicine guide covers that use. This page covers the wider evidence: cholesterol, blood sugar and gut health.

How it works

Psyllium's gel isn't broken down much by gut bacteria, so it stays a gel all the way through the gut. That one property explains several effects:

  • Cholesterol: the gel traps bile acids, which the liver makes from cholesterol, so they leave in the stool. The liver then pulls more LDL cholesterol from the blood to make new bile acids. [1]
  • Blood sugar: taken before a meal, the gel slows how fast sugar from that meal is absorbed. [2]
  • Constipation: the gel holds water in the stool, making it softer and bulkier and easier to pass. [3]
  • Loose stools: the same water-holding firms up watery stools, which is why isabgol helps both problems.

Clinical evidence — what the trials show

StudyDoseDesignKey findingGrade
Jovanovski et al. (2018) — Am J Clin Nutr
doi:10.1093/ajcn/nqy115		 ~10 g psyllium/day (median)Meta-analysis of RCTs LDL cholesterol fell by 0.33 mmol/L (about 13 mg/dL) on average, with reductions in non-HDL cholesterol and apolipoprotein B as well. A
Gibb et al. (2015) — Am J Clin Nutr
doi:10.3945/ajcn.115.106989		 Psyllium before mealsMeta-analyses Lowered raised fasting blood glucose and HbA1c. The bigger the blood-sugar problem, the bigger the effect: largest in people already treated for type 2 diabetes, small in people with normal blood sugar. A
McRorie et al. (1998) — Aliment Pharmacol Ther
doi:10.1046/j.1365-2036.1998.00336.x		 5.1 g twice daily vs docusate stool softener2-week RCT, n = 170 In chronic constipation, psyllium increased stool water content and total stool output more than docusate, a common stool-softener drug. A
Moayyedi et al. (2014) — Am J Gastroenterol Fibre supplements in IBSMeta-analysis Soluble fibre, mainly psyllium, improved overall IBS symptoms, and in constipation-predominant IBS helped bowel habit. [4] A

On top of the trials, the US FDA allows foods to claim that 7 g or more a day of soluble fibre from psyllium husk, as part of a low-fat diet, may reduce the risk of heart disease. Very few supplements have cleared that bar. [5]

Dose and how to take it

✓

Evidence-based protocol

For cholesterol or blood sugar: about 10 g of husk a day, the median dose in the cholesterol meta-analysis, split into 2–3 doses taken just before meals. [1][2] For constipation: about 5 g once or twice a day. [3] Every dose: stir into a full glass (about 250 ml) of water, drink immediately before it thickens, then drink more water through the day.

Start low. Begin with about 5 g a day for a week and build up. Starting at full dose is the main cause of bloating and gas, which usually settle within a couple of weeks.

Teaspoons vary. A level teaspoon of husk weighs roughly 3–5 g depending on how fine it is. Check the grams per serving on your pack and use the scoop if one is provided.

Capsules are a poor fit for these doses. Capsules hold about 1 g each, so reaching 10 g means 10 or more capsules a day. Powder or husk is far more practical.

India-specific context

🇮🇳 India data

A home-grown supplement with world-class evidence

~85%
India's approximate share of global psyllium supply. Most of the world's isabgol comes from Gujarat and Rajasthan.
LDL + sugar
Useful for two very common Indian health problems, raised LDL cholesterol and blood sugar, with trial evidence for both.
Plain wins
Flavoured mixes can add sugar, which works against the blood-sugar benefit. Plain husk does the job for less.

Psyllium is a supplement where India is the global source rather than an importer. [6] Its best-supported uses, lowering LDL cholesterol and improving blood-sugar control, match two of the most common health problems among urban Indian adults.

Indian brand comparison

ProductPriceFormScoreOur take
Carbamide Forte Psyllium Husk 1000 mg₹299 / 120ctCapsules, 1 g each7.6 (B)NABL COA and good quality, but reaching 10 g a day takes 10 capsules. Best for low-dose use or travel.
Himalayan Organics Psyllium Husk Powder₹349 / 200gPowder, 5 g per serving7.0 (B)Practical powder format for trial doses. About 40 servings of 5 g per pack.
Dabur Trifgol₹249 / 200gPsyllium-based fibre supplement6.0 (C)Widely available. Check the label for the psyllium content per serving and anything added.
Plain isabgol husk (any trusted brand)VariesLoose husk—The cheapest route to the doses used in trials. Choose plain, unflavoured, sealed packs from an established brand.

Scores and prices come from our product database (2026); prices change. For constipation use and children's dosing, see our isabgol medicine guide.

Safety

Most important

Always with enough water

Taken dry or with too little liquid, psyllium can swell in the throat or gut and cause choking or a blockage. Always mix it into a full glass of water and drink straight away. Don't use it if you have trouble swallowing, or a known narrowing or blockage of the gut.

Medicines

Keep 2 hours apart

The gel can slow the absorption of medicines taken at the same time. Take medicines at least 2 hours before or after psyllium. If you're on diabetes medicines, monitor your blood sugar when starting, since it can fall.

Common

Gas and bloating

Usual in the first week or two, especially at full dose. Starting at 5 g a day and building up slowly helps.

Rare

Allergy

Allergic reactions to psyllium are uncommon but documented, mostly in people who handle the powder regularly. Stop and seek help if you get hives, wheezing or swelling.

Commonly taken together

Water

Essential

Not optional. Psyllium only works, and is only safe, with enough fluid. Drink extra water through the day while taking it.

Omega-3 (EPA + DHA)

Different target

Psyllium lowers LDL; fish oil mainly lowers triglycerides. They target different blood fats. See our omega-3 deep-dive.

Magnesium

Space apart

If you take minerals or a multivitamin, keep them apart from psyllium, just as with medicines, so the gel doesn't hold them back.

Probiotics

Gut health

Psyllium is often paired with probiotics for gut health. The strongest evidence for psyllium itself is for constipation and IBS symptoms.

Scoring rubric — full breakdown

1. Evidence quality

9.0/10

Meta-analyses of randomised trials for LDL cholesterol and blood sugar, a regulator-approved heart-health claim, and head-to-head trial data for constipation. We deduct because the heart benefit is inferred from cholesterol lowering, not measured directly as fewer heart attacks. [1][2][5]

2. Dosage confidence

8.5/10

About 10 g a day for cholesterol and blood sugar and about 5–10 g for constipation are well established. Household teaspoon measures vary, which is the main source of dosing error. [1][3]

3. India market fit

9.5/10

Grown in India, cheap, sold everywhere, culturally familiar, vegetarian, and aimed at two of the most common health problems in urban India. [6]

4. Safety profile

8.0/10

Very safe when taken correctly. We deduct for the choking and blockage risk with too little water, reduced medicine absorption if taken together, and early gas and bloating.

5. Label accuracy (tested)

8.0/10

Plain husk is a simple, single-ingredient product and hard to get wrong. Flavoured mixes are the weak spot: they can be sweetened, and their psyllium content per serving varies. [7]

References

  1. 1
    Jovanovski E, et al. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2018;108(5):922–32.doi:10.1093/ajcn/nqy115
  2. 2
    Gibb RD, McRorie JW, Russell DA, Hasselblad V, D'Alessio DA. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects, patients at risk of type 2 diabetes mellitus, and patients being treated for type 2 diabetes mellitus. Am J Clin Nutr. 2015;102(6):1604–14.doi:10.3945/ajcn.115.106989
  3. 3
    McRorie JW, Daggy BP, Morel JG, Diersing PS, Miner PB, Robinson M. Psyllium is superior to docusate sodium for treatment of chronic constipation. Aliment Pharmacol Ther. 1998;12(5):491–7.doi:10.1046/j.1365-2036.1998.00336.x
  4. 4
    Moayyedi P, et al. The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis. Am J Gastroenterol. 2014;109:1367–74.
  5. 5
    US Code of Federal Regulations. 21 CFR 101.81 — Health claims: soluble fiber from certain foods and risk of coronary heart disease. ecfr.gov
  6. 6
    Industry export data on India's share of global isabgol supply (Gujarat and Rajasthan cultivation). Overview
  7. 7
    Naked Compound product database (2026): psyllium products, prices and scores.

Medical note. This page is educational and not a diagnosis. See a doctor for a sudden change in bowel habit, blood in the stool, unexplained weight loss, or constipation lasting more than a couple of weeks. If you take diabetes or cholesterol medicines, tell your doctor before adding psyllium.

Affiliate disclosure. Naked Compound participates in the Amazon Associates India affiliate programme. Some product links earn a small commission at no additional cost to you. Commission does not influence our scores, rankings, or conclusions. Full policy: conflicts-policy