{"id":613366,"date":"2026-09-03T18:16:17","date_gmt":"2026-09-03T18:16:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/613366\/"},"modified":"2026-09-03T18:16:17","modified_gmt":"2026-09-03T18:16:17","slug":"the-high-fiber-supplement-experts-swear-by-and-three-easy-recipes-that-make-it-taste-great","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/613366\/","title":{"rendered":"The high-fiber supplement experts swear by and three easy recipes that make it taste great"},"content":{"rendered":"

Many Americans don\u2019t get enough fiber<\/a> and that\u2019s a problem given the benefits you get from meeting the recommended target.<\/p>\n

\u201cFiber provides bulk to stools to keep them moving through the digestive system and is important for feeding beneficial gut bacteria, for providing a sense of fullness, for lowering cholesterol, and for regulating blood sugar,\u201d says Nidanur Alaga\u015f<\/a>, a dietitian at a Medicana Health Group<\/a> hospital in T\u00fcrkiye.<\/p>\n

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It\u2019s best to consume fiber from a wide variety of sources, but often experts will recommend a supplement called psyllium<\/a>. \u201cPsyllium is one of the most studied fiber supplements and thus it has the most evidence supporting its use,\u201d says Dr Carmen Fong<\/a>, a double-board-certified general and colorectal surgeon, who is also the chief medical officer at digital health company Bummed<\/a>.<\/p>\n

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I quizzed Alaga\u015f and Fong to find out more about psyllium\u2019s health benefits, and how to start adding it to your diet\u2014because it\u2019s not as straightforward as you would hope.<\/p>\n

What is psyllium and what does it do?<\/p>\n

Psyllium is made from the husks of the seeds of the Plantago ovata plant, which is native to parts of South Asia and the Middle East. It\u2019s mostly sold as psyllium husk or powder.<\/p>\n

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Research has linked it to improved bowel regularity, lower LDL (the so-called \u201cbad\u201d) cholesterol and slower rises in blood sugar after eating.<\/p>\n

Psyllium\u2019s effect on the digestive system<\/p>\n

\u201cPsyllium works in the gut by forming a gel when it comes into contact with water,\u201d says Alaga\u015f. \u201cThis gel increases the moisture content and bulk of stool, which can then be passed more comfortably and consistently through the bowel, thereby reducing the likelihood of constipation.\u201d<\/p>\n

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\u201cI like to say it makes hard stools softer and soft stools firmer, normalizing the consistency,\u201d says Fong.<\/p>\n

Fong highlights a 2022 systematic review and meta-analysis<\/a> which found that psyllium was one of the fibers which were particularly effective for chronic constipation, with doses above 10g a day and treatment for at least four weeks producing the greatest benefits.<\/p>\n

Psyllium\u2019s effect on cholesterol<\/p>\n

Consuming psyllium could also help lower LDL, often called \u201cbad\u201d cholesterol because high levels can contribute to the build-up of fatty deposits, or plaque, in the artery walls, which can restrict blood flow.<\/p>\n

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\u201cStudies<\/a> have found that foods such as oats and barley are well known for their LDL cholesterol-lowering effects, largely due to their beta-glucan [a type of soluble fiber] content,\u201d Alaga\u015f tells Fit&Well.<\/p>\n

\u201cPsyllium is another soluble fiber with evidence supporting a cholesterol-lowering effect. Psyllium forms a gel in the intestine that binds bile acids and reduces their reabsorption. The liver then uses more circulating cholesterol to produce new bile acids, which can lead to a modest but clinically meaningful reduction in LDL cholesterol.\u201d<\/p>\n

Psyllium\u2019s effect on blood sugar<\/p>\n

Psyllium has also been linked to blood sugar regulation. \u201cBecause of its gel-forming properties, it slows down carbohydrate digestion, reducing blood sugar spikes,\u201d says Fong.<\/p>\n

How much psyllium should you take?<\/p>\n

As when trying to increase your fiber intake in general, it\u2019s best to start small and increase the amount you consume carefully.<\/p>\n

\u201cStart low and go slow, because psyllium can cause some bloating and indigestion until your body gets used to it,\u201d says Fong, who recommends starting with around 2.5g a day (Alaga\u015f suggests starting at 3-5g).<\/p>\n

Fong says the overall aim should be to get around 25-30g of fiber a day from a mixture of soluble and insoluble sources, with psyllium contributing to that total.<\/p>\n

\u201cThere are plenty of great fiber sources that combine both soluble and insoluble fiber\u2014psyllium just happens to be the most studied so therefore it is the standard of care when recommending fiber,\u201d Fong reminded me.<\/p>\n

\u201cBut I usually urge patients to try a variety of fiber sources, and basically ingest the rainbow in terms of fruits, vegetables, and legumes, so that you are also getting vitamins, minerals, and the prebiotic sources that feed the good microorganisms in your gut, making for a balanced gut microbiome.\u201d<\/p>\n

How to take psyllium<\/p>\n

Because psyllium absorbs water and swells, it\u2019s important to take it with plenty of fluid. Without enough liquid, it can make constipation worse and in some circumstances, cause choking or an intestinal blockage.<\/p>\n

Alaga\u015f recommends taking around 8oz of water with it. \u201cIn all cases, it is best to use a small amount of fiber and to mix it very well before it starts to thicken.\u201d<\/p>\n

It\u2019s also worth spending some time making it more palatable. Psyllium is bland tasting and the gloopy texture certainly doesn\u2019t help either.<\/p>\n

\u201cAdding a strong flavor such as that found in foods like berries, cocoa, cinnamon, vanilla, citrus or nut butters can also make psyllium more acceptable,\u201d Alaga\u015f says.<\/p>\n

\u201cAdd psyllium to your fiber-rich foods including smoothies, homemade energy balls, homemade veggie burgers, pancakes and muffins, and also to your breakfast overnight oats, or yoghurt bowls. Mix into the dry ingredients first and then add the liquid ingredients. You may need to add a bit more liquid when mixing with psyllium.\u201d<\/p>\n

Three recipes to make psyllium taste greatPsyllium overnight oats recipe<\/p>\n

\u201cMy favorite way to have psyllium is to add it to overnight oats,\u201d says Fong.<\/p>\n

\u00bd cup oats1 cup milk\u00bdtbsp psyllium\u00bdtbsp chia seeds1tbsp ground flaxBerries, yoghurt, granola, honey, vanilla<\/p>\n

\u201cPut all the ingredients together, shake it up, let it sit overnight, and add berries, yogurt, crunchy granola, honey, vanilla, or whatever else you like before eating in the morning,\u201d Fong says.<\/p>\n

Psyllium cocoa mousse recipe\u00bc cup plant-based milk (soy or coconut)2tbsp unsweetened cocoa powder2-3tbsp maple syrup (or preferred sweetener)1\u00bdtsp psyllium husk<\/p>\n

Alaga\u015f says to blend the plant-based milk, cocoa powder, and sweetener until smooth. Stir in the psyllium husk, mix well, and let the mixture rest for a few minutes until it thickens into a mousse-like consistency.<\/p>\n

Berry banana psyllium smoothie recipe\u00bd banana\u00bd cup mixed berries\u00bc cup yogurt of your choice\u00bd cup milk\u00bdtsp psyllium<\/p>\n

Alaga\u015f says to blend together and drink straight away while the psyllium is still liquid.<\/p>\n","protected":false},"excerpt":{"rendered":"Many Americans don\u2019t get enough fiber and that\u2019s a problem given the benefits you get from meeting the…\n","protected":false},"author":2,"featured_media":613367,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446],"class_list":["post-613366","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-ie","tag-ireland","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/613366","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=613366"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/613366\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/613367"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=613366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=613366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=613366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}