This Popular Fiber Supplement Is Said to Help With Weight Loss, Cholesterol, and Blood Sugar, but Does It Really Work?
Psyllium husk has become one of the most talked-about supplements online, with influencers calling it everything from "nature's Ozempic" to a miracle for gut health. But can one fiber supplement really help with weight loss, cholesterol, blood sugar, and digestion-or is the hype getting ahead of the science?
According to a recent New York Times report, psyllium husk is one of the few supplements with multiple health benefits backed by research, though experts say some claims are stronger than others.
Why Gastroenterologists Recommend Psyllium
Psyllium husk is a soluble fiber made from the seeds of Plantago ovata. When mixed with water, it forms a thick gel that slows digestion and adds bulk to stool.
William Chey, MD, chief of gastroenterology at Michigan Medicine, told The New York Times that psyllium is the "go-to fiber supplement" for gastroenterologists because studies consistently show it can relieve constipation and improve symptoms of irritable bowel syndrome (IBS). The Cleveland Clinic notes that psyllium has some of the strongest evidence of any fiber supplement for improving bowel regularity and digestive health.
The Heart and Blood Sugar Benefits Are Real, With One Important Catch
The benefits extend beyond the gut.
According to The New York Times, Penn State nutrition professor emeritus Penny Kris-Etherton, PhD, RD, said research shows psyllium can produce modest reductions in LDL ("bad") cholesterol and blood sugar. A 2018 meta-analysis published in the American Journal of Clinical Nutritionfound that about 10 grams of psyllium daily significantly lowered LDL cholesterol in adults with elevated cholesterol levels, as reported by NYT.
Citing a 2024 systematic review, NYT reported that psyllium modestly improved blood sugar control in people with Type 2 diabetes and related metabolic conditions.
Still, Kris-Etherton emphasized that supplements shouldn't replace a diet rich in whole grains, legumes, fruits, vegetables, nuts, and seeds, which provide additional nutrients and health benefits beyond fiber alone.
Don't Expect It to Replace Weight-Loss Drugs or Healthy Habits
Weight loss is where expectations should stay realistic.
Mass General Brigham dietitian Julia Lloyd, RD, told The New York Times that because psyllium expands in the stomach and slows digestion, it may help people feel full for an hour or two after taking it. But a 2020 review of 22 clinical trials found that psyllium did not significantly reduce body weight, body mass index, or waist circumference compared with a placebo.
That doesn't mean psyllium can't support a weight-loss plan. Feeling fuller between meals may make it easier to maintain a calorie deficit-the key driver of fat loss. Pairing that approach with regular resistance training can help preserve or build lean muscle, which supports metabolic health and helps maintain energy expenditure as you lose weight.
If you decide to try psyllium, experts interviewed by The New York Times recommend starting with about five grams per day, increasing gradually, drinking one to two cups of water with each serving, and avoiding it within two hours of taking medications because it may interfere with their absorption.
This story was originally published by Men's Journal on Jul 10, 2026, where it first appeared in the Health section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published July 10, 2026 at 11:59 AM.