Psyllium Husk Fiber
Psyllium husk is a soluble fiber derived from the seed coatings of Plantago ovata, a plant native to India and western Asia. When mixed with water, it forms a viscous gel that passes through the digestive tract, making it one of the most well-studied fiber supplements for digestive health and cardiovascular risk reduction.
Expert Evidence
18 references from 1 expert
“I take between 3 and 5 grams of psyllium husk every day. It helps to feed the bacteria that grow in our gut, and through this mechanism we can see improvements in insulin sensitivity, blood sugar levels, blood pressure, and cholesterol.”
The Only Supplements That ACTUALLY Work
11:1218 references in 12 episodes from 2020–2025
Brad Stanfield is a strong advocate for psyllium husk fiber, taking it daily and citing extensive research linking higher fiber intake to reduced cholesterol, blood pressure, insulin resistance, and all-cause mortality. He has not expressed any cautions or reasons to avoid it.
Consumption
He takes 5-10 grams of psyllium husk daily, typically mixed into a morning smoothie, and has built up to as high as 7 grams gradually over time.
Benefits
He cites multiple meta-analyses showing psyllium husk reduces cholesterol, LDL, blood pressure, insulin resistance, fasting blood sugar, and inflammation, with higher fiber intake associated with 15-30% lower risk of all-cause mortality, cardiovascular death, and colorectal cancer.
Best Practices
He recommends at least 7 grams daily, starting at a very low dose and building up slowly, and emphasizes taking it with plenty of water since it forms a gel in the digestive tract.
Side Effects
- Bloating and gas, especially when starting
- Abdominal cramping at higher doses
- Potential choking if taken without sufficient water
- Rare allergic reactions in sensitive individuals
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