Potential Health Benefits of Psyllium Husks vs. Psyllium Powder

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Psyllium is available in two common forms — psyllium husks and psyllium powder. The husks are the coarse outer shell of the psyllium seed, while the powder is ground-up husks, explains Jennifer Bianchini, RDN, a functional nutritionist and the founder of Body to Soul Health in New York City. Although derived from the same plant, psyllium husks and powder differ in key ways when it comes to how they work, their health benefits, and how to use them. Read on to learn more.

Comparing Fiber in Psyllium Husks vs. Powder

Although it may be a trending ingredient at the moment, there’s good reason for it. “With gut health being an extremely popular topic on social media, people are becoming more aware of how important it is to stay on top of, and keep in mind,” says Chicago-based Maggie Michalczyk, RDN, who adds that taking fiber supplements and making high-fiber recipes in pursuit of health has risen in popularity.

While psyllium husks and powder come from the same plant, Michalczyk points out that the difference between the two is in their texture, which also impacts how fast they absorb liquids. This can affect how they can best be used.

What Are Psyllium Husks?

Psyllium husks are the husk of the seeds of the psyllium plant. “Psyllium husk absorbs water more gradually with a slower-acting effect that may be better tolerated by sensitive individuals or people just beginning to increase their fiber intake,” Michalczyk explains.

Description and texture: Coarse, fibrous, flaky

Common uses: Baking, gluten-free baking, breadcrumb substitute, thickening agent, cereal, vegan egg substitute

Things to know about this form:

• Slower to digest
• Does not mix into water well
• Helps prevent blood sugar spikes and crashes
• Gentle laxative effect
• Prebiotic effect that supports gut health

What Is Psyllium Powder?

Psyllium powder is ground up psyllium husks. It’s the same food, but in a smaller form. “Psyllium powder absorbs liquids faster, which makes it work better in recipes that you want to have a smooth texture, like smoothies and mixing into yogurt,” says Michalczyk.

Common uses: Mix with water or incorporate into yogurt, oatmeal, smoothies, and drinks

Things to know about this form:

• More convenient to mix and consume
• More concentrated fiber per serving
• Absorbs liquids quickly
• May work a bit faster than husk
• Beneficial for blood sugar
• Also a prebiotic

Potential Health Benefits of Psyllium

At first sight, psyllium may not appear that appetizing, but one look at the potential benefits and you may change your mind. “Because psyllium is high in fiber, it’s great for digestive health, blood sugar management, heart health, and potential weight loss, due to increased satiety,” Michalczyk says. Here are some potential benefits:

May Support Digestion

Both psyllium husks and powder can provide a nice laxative effect, says Bianchini. “Psyllium absorbs liquid to create a gel-like substance. As it moves through the digestive tract, it bulks up waste, making it easier to pass,” Bianchini explains. While psyllium can help improve constipation, it also can work on diarrhea. “When we have loose stools, psyllium can also act as a binder and firm those up,” she notes.

May Promote Heart Health

May Regulate Blood Sugar Levels

May Help Manage Weight

May Promote Colon Health

Risks of Adding Psyllium to Your Diet

• Gastrointestinal discomfort
• Allergic reactions
• Interactions with medication

Before you begin taking psyllium, talk to your doctor or pharmacist about potential interactions with the medications you’re taking. (It’s also always important to speak to your healthcare provider before starting any new dietary supplement.)

Likewise, if you are allergic to psyllium, you should not take supplements that contain it. (Read the label on fiber supplements to know exactly what you’re taking. Some fiber supplements are pure psyllium powder but use different branding, so it may not be obvious.)

Practical Tips on Using or Consuming Psyllium

“Psyllium husk is a great addition to a healthy diet. The majority of people could benefit from it, since we as a whole do not meet our fiber requirements,” says Bianchini.

However, you won’t want to consume it if it doesn’t feel good in your body when you do. To avoid gastrointestinal effects, Bianchini notes that it’s possible to consume a lot of psyllium. (“It’s not tasty to do, but you can,” she says.) However, with trends like “fiber maxxing” (consuming a lot of fiber in your day), you should be aware of the risks of overdoing it. One rare complication is a stool impaction — essentially a severe form of constipation, Bianchini says.

Bianchini recommends starting slow by consuming a 1 teaspoon serving. If you feel bloated initially, reduce your consumption and slowly build up from there to a tablespoon-sized serving. Consume 8 to 16 ounces of additional water per tablespoon of psyllium, she recommends, which promotes digestion. If you are new to fiber supplements or worry that your body may be more sensitive to it, Micalczyk recommends first starting with psyllium husk and then moving to psyllium powder once your body is more used to absorbing it.

In addition, remember that the U.S. Food and Drug Administration does not regulate supplements the same way as it does with drugs. So, to choose a quality supplement, after you get the green light from your doctor, check the label for approvals from USP, NSF, or ConsumerLab. These certifications mean that the product has undergone third-party testing that verifies that what’s on the label (and ingredient list) is in the product and that it’s free of unlisted ingredients or toxins that could cause harm.

The Takeaway

• Psyllium husk and powder both come from the seeds of a plant. They are common dietary fiber supplements, and they can also be incorporated into foods to increase the fiber in a recipe.
• Possible health benefits of psyllium husk or powder include blood sugar regulation, weight management, heart health, and digestive regulation.
• Always be sure to speak with your doctor before starting any new supplement, to ensure that it’s right for you and that it doesn’t interact with any medications you’re taking.
• If you are interested in taking psyllium, experts recommend starting with low doses (1 teaspoon) and slowly increasing to a standard dose (1 tablespoon). Be sure to consume one to two glasses extra of water per tablespoon of psyllium, to keep your digestive tract moving and reduce the risk of gastrointestinal side effects.