Reviewed by Dietitian Maria Laura Haddad-Garcia
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Key Points
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Psyllium husk is a fiber supplement that supports regular bowel movements and a healthy gut microbiome.
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Gradually add psyllium fiber to your diet—add it to smoothies, muffins or drink it with water.
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Consuming fiber-rich foods, plenty of water and staying active also help with constipation.
Constipation is a common digestive issue that can leave you feeling bloated, sluggish and downright uncomfortable. When stool moves too slowly through the colon, it becomes dry and hard to pass.
Enter: psyllium husk. This supplement, from the herb Plantago ovata, can help relieve constipation and improve gut health. Psyllium husk contains soluble fiber that absorbs water in the gut and forms a gel-like substance, softening the stool and promoting regular bowel movements. Beyond easing constipation, psyllium husk also feeds beneficial gut bacteria and supports overall digestive health, making it a standout herb for improving bowel regularity and gut health.
Why Psyllium Husk Is Great to Help You Poop
Contains Soluble Fiber
Psyllium husk contains a highly viscous form of soluble fiber. When a fiber is characterized as viscous, it means it creates a texture that helps pass stool. “When psyllium is mixed with water, it creates a gel-like substance that helps hold water in the stool. This adds more bulk to it and softens it so that it’s easier to pass,” says Emily Lotterhand, M.B.A., RD, LDN.
Supports a Healthy Gut Microbiome
In addition to its fiber content, Lotterhand says, “Psyllium Husk also acts as a prebiotic, meaning that it feeds the good bacteria in the gut.” A balanced gut microbiome is linked to more regular bowel movements and fewer digestive issues overall.
Promotes Regularity Without Harsh Side Effects
Unlike stimulant laxatives, which can cause cramping or urgency, psyllium husk works with your body’s natural rhythms to improve the movement of stool through your digestive tract. Because it adds bulk and softens stool through water absorption, psyllium husk supports regularity more gently. That means fewer surprises and more consistency when it comes to bathroom habits.
Helps Reduce Inflammation in the Gut
Constipation and inflammation often go hand in hand, especially when stool lingers in the colon.4 Psyllium’s role in softening stool and supporting microbial balance may also help reduce irritation in the digestive tract. Lotterhand adds that psyllium husk “contributes to maintaining the gut lining’s structural integrity and reducing inflammation.”
How to Incorporate Psyllium Husk in Your Diet
Adding Psyllium husk is not as easy as increasing fiber more generally in your diet. “Psyllium husk doesn’t naturally occur in the foods we commonly eat, as it comes from the outer coating of seeds from the Plantago ovata plant,” Lotterhand says.
Psyllium husk is found in many over-the-counter supplements and different forms—powders, granules, capsules and liquid form. You can even find psyllium husk wafers.
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Add to smoothies: Stir a teaspoon of powder into your morning smoothie for a fiber boost that blends in easily without affecting the flavor. Just be sure to drink it quickly—it thickens over time.
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Mix into baked goods: You can add psyllium husk powder to muffin, bread, or pancake batter to increase the fiber content of your favorite recipes. It also acts as a binder, which can help improve the texture of gluten-free baked goods.
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Sprinkle on oatmeal or yogurt: Sprinkle a small spoonful of psyllium husk powder over a bowl of oatmeal or yogurt to add gut-friendly fiber. Follow it with a glass of water to support proper digestion.
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Use in fortified cereals: Many high-fiber cereals feature psyllium husk as an ingredient.
“Add Psyllium Husk to Your Diet Slowly“
If you’re new to psyllium husk, start with a small amount and increase gradually over several days. “If your body isn’t used to the extra fiber, it might lead to bloating, gas, or cramping,” says Lotterhand. Drinking plenty of water is also key. Psyllium husk needs fluid to work effectively and prevent further constipation.
Other Strategies to Help You Poop
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Increase fiber: Aim to include more fiber-rich foods like oats, barley, legumes, fruits, vegetables and seeds in your daily meals. Soluble fibers, in particular, help soften stool and support regular bowel movements.
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Stay hydrated: Drinking enough water is essential when increasing fiber intake. Without adequate fluids, fiber can worsen constipation by making stool more difficult to pass.
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Move your body: Regular physical activity stimulates the muscles in your digestive tract, which can help promote more consistent bowel movements. Even a daily walk can make a difference.
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Manage stress: Chronic stress can disrupt digestion and contribute to constipation.6 Mindfulness practices, deep breathing and other stress-reduction techniques may help restore gut balance.
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Get enough sleep: Poor or inconsistent sleep can affect hormone regulation and digestion. Prioritizing rest supports overall gut function and helps keep things moving.
Our Expert Take
Psyllium husk is a natural, effective fiber that softens stool and supports regular bowel movements while nourishing a healthy gut microbiome. To avoid discomfort, introduce it gradually and stay well hydrated. Along with psyllium, eating more fiber-rich foods, drinking enough water, staying active and managing stress can help keep digestion on track and relieve constipation.
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