While all (or nearly all) prebiotics are some type of fiber or complex carbohydrate, not all types of fibers are prebiotic.
Psyllium is certainly a fiber, but is psyllium a prebiotic?
The short answer, using a narrow definition, is “no.”
The longer answer, using a broader definition, is increasingly “yes.”
But to understand this, it is important we move away from doctrinaire definitions and academic arguments and examine the question from the broader perspective of your personal health and the health of your microbiome.
The good news is, research in recent years does appear to support this broader view.
What is a Prebiotic?
Let’s back up a brief moment.
The traditional definition of a prebiotic (with regard to food) is anything that resists the normal process of digestion and passes on through to your colon where it is consumed as a kind of food or fuel by your existing friendly microorganisms through the process of fermentation which in turn is presumed to provide health benefits, particularly with regard to overall gut health.
This traditional definition of “prebiotic” has actually been expanding for some time, as research continues to demonstrate the ability of many forms of fiber to confer prebiotic benefits either by directly being consumed by friendly bacteria (if only on a limited basis) or creating a more positive environment in which your friendly bacteria can thrive.
Psyllium appears to play a role in both.
First, it appears that it is, to some small extent, fermentable in the gut, or through some less direct mechanism, fosters greater fermentation in the gut by either its presence or interaction with other elements and fibers and the interplay of various microorganisms.
We would do well to note here that many of these mechanisms remain poorly understood. While we certainly can draw some preliminary conclusions based on observational data, more research will be needed to thoroughly understand these mechanisms so that results can be more reliably predicted.
The fact of the matter is, the research remains mixed on this point and is something we will be watching closely.
Second, psyllium can shift fermentation in general towards the distal (end) of the colon where bacterial communities are the largest resulting in even greater production of butyrate, a short chain fatty acid (SCFA) that is a primary source of sustenance for cells that line the intestinal wall and serve as a barrier to pathogens.
While this mechanism is indirect, and by itself does not demonstrate that psyllium itself is a traditionally defined prebiotic, as a purely functional or practical matter, its presence in the colon does appear to confer prebiotic-like effects.
And that really is the crux of the argument.
There are academics and commercial producers of prebiotics that passionately resist any expansion of the definition of prebiotic, insisting that unless it is directly fermentable by friendly gut microorganisms, it does not qualify.
And while you can argue that these individuals and companies might have a vested interest in protecting their own reputations and formulations, I don’t doubt they firmly believe in their position.
From our view this simply is not an argument in which we have any interest. Like you, we are focused on outcomes, and at this juncture, there appears to be research to support the positive effects the consumption of prebiotic-like fibers like psyllium has on our gut microbiome.
Should You Take a Psyllium Fiber Supplement?
The decision whether you should take a psyllium fiber supplement is highly individual and truly is one you must make for yourself, and I would caution you do that in all instances having to do with your personal health. Never just take someone’s word for it, no matter how authoritative they may appear to be.
That said, let me tell you what I do and why.
I do take a daily psyllium supplement and have for years. My original reasoning was for the many known and documented health benefits it confers, from heart health to weight control to cholesterol reduction to, yes, regularity.
To be honest, the notion that it provides additional benefits for my microbiome is basically frosting on the cake.
(Not that you should be eating cake. Or frosting. But if you do, take psyllium with it!)
If you are specifically looking to benefit your microbiome, I do believe psyllium plays a role, but not the only one, and certainly not the primary one. It is becoming increasingly apparent that a wide variety of fibers, including both broadly and narrowly defined prebiotics, are your best bet. (Much more on that in the near future.)
The beneficial microorganisms that inhabit your gut can be particular about what they consume, so the greater variety of “food” you provide them, the greater variety of health-promoting microorganisms you will have.
And the healthier your gut is, the healthier you are.
Best Psyllium Fiber Supplement
As for specific products, back in the day I started off with Metamucil, which was pretty much the only game in town at the time. I even used the flavored kind. Bad idea. Too many chemicals and artificial ingredients for my taste.
I have long since moved on to a brand with which I have grown very familiar and satisfied with: Organic India Whole Husk Psyllium Powder.
That keeps things simple.
It is also completely flavorless and relatively inexpensive. And of course, organic, as the name implies.
One thing to note about consuming psyllium powder in its pure form. It does have an odd texture. I just mix it with water and down it within seconds. Leave it too long and it gels up rather quickly. Even if you mix it with something else such as a smoothie, I would not recommend you wait too long to drink it.
The powder version is not for everyone, of course, but there is an alternative. Now brand’s Psyllium Husk Caps.
That’s an admirably short and inoffensive list for a capsuled product.
Again, I encourage you to explore the linked research above and examine any other sources you think you need to, including your doctor if necessary, before making a decision. If you have never taken a fiber supplement before, start slowly, preferably on a weekend or time of week when you have some flexibility with your schedule “just in case.” I typically take two tablespoons (that’s a double serving) each night after dinner.
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Thank you so much for visiting. If you have any questions or comments please feel free to share them below.
Jon
dude, i love this so much. Im not going to elaborate on details. but lets just say i got ahold of some “magic” spores before and learned to grow some bad ass shrooms. this is the biggest area that hasn’t been tapped into, medically speaking. there are millions of different types of mushrooms and psyllium. it’s really an untapped universe of holistic healing. the biggest organism in the world is a huge mycelium colony growing out in the west. its like thousands of square miles.
Mike Overzat,
Precision Digital.
I’ve heard about that mycelium colony. More proof that we live in a genuinely bizarre and amazing microbial world. I’ll be reviewing the book “I Contain Multitudes” in the coming weeks. It’s a tour de force of microbial strangeness. Keep an eye out for it!
And yes, magic or not, (I tend towards the latter, lol) I believe mushrooms are healthy on levels that have not yet been fully explored.
Thanks for your kind words, I really appreciate it!
Very informative. And timely too. I’ve been toying with the idea of taking a fiber supplement, and of course, Metamusil is the first name that comes to mind. Reading your article, however, it is now evident to me, that there are alternatives. I intend to digest the information you’ve put together there, and will make my decision with more knowledge that I had before.Thanks for your article..
Thanks! I’m glad you found it helpful. I’ve taken to reading ingredient labels almost by habit now. Some scary-sounding stuff isn’t that scary while seemingly benign things might cause unexpected problems. I intend to create a glossary of these additives, particuclarly as they relate to supplements, over the course of the year.
I have always been a firm believer in pre-biotics. I think many of people’s problems and ailments start with the stomach. The great thing is you can easily take a supplement. As for Psyllium I used to take it years ago for regularity.
I love the clean looking lines of your website, in fact, it looks very clinical which in turn complements your topic completely.
You have explained your topic perfectly so that visitors to your website can conclude that they have been given a good base of knowledge about your subject.
I look forward to reading more of your articles. As I have learned something new today by reading your blog post.
Thank you, I’m glad you found the information useful and happy to hear you believe the website helps support the content. (I wrestled with that quite a bit!)
And I agree that prebiotics can play an important role, arguably more important than probiotics (even though they get more attention) in the health of our gut, and in so doing, our overall health. As spectacular as the advances in modern medicine have been, they were only getting half the picture.
Hope to see you again!
Thank you for this information about psyllium very helpful article I was recommended before to used the Metamucil but I stopped customizing it when I found out about the ingredients. and after I read this article the one product that got my attention was the Organic India Whole Husk Psyllium Powder I will give it a try.
does this product have any side effects?
You’re very welcome, thank you. As for side effects, check out this link for a rundown of possible side-effects. The more common one is intestinal discomfort, particularly if your diet that is low on fiber or you have never taken a fiber supplement before.
I believe the Organic India Psyllium Husk, given that it is all-natural, may help limit other side effects that can be the product of additives, but do check that link, particularly if you are taking any medication.
I’ve heard about that mycelium colony. More proof that we live in a genuinely bizarre and amazing microbial world. I’ll be reviewing the book “I Contain Multitudes” in the coming weeks. It’s a tour de force of microbial strangeness. Keep an eye out for it!
And yes, magic or not, (I tend towards the latter, lol) I believe mushrooms are healthy on levels that have not yet been fully explored.
Thanks for your kind words, I really appreciate it!
Thanks Jon for this great information. I learned a lot! It sounds like the Psyllium Fiber powder supplement would be very beneficial. I know I don’t get enough fiber in my diet. I’ve tried taking different fiber supplements many times over the years, but they cause me to have a lot of issues with constipation.
Is constipation a side effect from taking this Psyllium Fiber powder supplement?
I really like this site! Thanks for sharing.
Best wishes,
Devara
Thanks, I appreciate your kind words!
The key to avoiding constipation when taking a fiber supplement is usually hydration. You want to be certain that you are increasing your fluid intake (ideally just water) once you start increasing the fiber in your diet, whether with a supplement or adding high-fiber foods.
With adequate hydration, psyllium should actually relieve symptoms of constipation for most people!
Good luck!
I’ve never really put much effort into learning about the need for prebiotics. Probiotics are a lot more common and well known as a supplement to maintain or build up healthy gut bacteria. So I read with interest what you had to say about psyllium. I think I will have to check out the husk capsules as they are quick and easy to add to my morning routine. Thanks for sharing this information.
Exactly. Probiotics get all the attention, and I do believe they have a place (I take them), but I would argue that prebiotics are quite likely more important.
Thanks for stopping by!
This was a great read Jon! I have actually taken quite large daily doses of psyllium for years because of chronic… ehm… bowel transit challenges :). It really helps with the regularity and that’s what I started taking it for originally. Some time ago on a check up the doctor commented my remarkably low cholesterol levels and after doing a bit of research I figured psyllium was probably the cause, had no clue originally! And likewise I didn’t know it’s a potent prebiotic so thanks for educating me. Psyllium seems to be a real super supplement if you have any gut issues or high cholesterol.
Thanks! And yes, I was also an earlier psyllium user for reasons wholly unrelated to my gut microbiome. I find it interesting how certain healthy habits, some just intuitive, can yield unexpected positive results.
This was a great article. Not many people like to talk about this stuff and there is very little information around. Thank you for sharing it; this information about psyllium is very helpful. I have always tried to eat a good amount of fibers and live a healthy diet but never thought about taking supplements. I am getting older, as we all do and I will certainly consider buying the Phisillium after reading all the info. Thank you
Hi, Barbara, thanks very much for your comment and kind words!
In a perfect world, it would be preferable to get all your nutrients from your diet, but it’s not easy and can require a fair amount of time and attention that people don’t always have. Supplements allow you to ensure you’re getting the quantity, type, and variety you need but don’t always get on any given day or for that matter, month! By all means, though, keep eating that healthy diet because supplements are just that, something to supplement your regular diet not substitute for it!
Hi – thanks for sharing this interesting article. I haven’t really thought about the advantages of prebiotics before, so your explanation as to their importance was very useful. I don’t think I am alone in saying that I need more fibre in my diet. Of the two products you listed, I am more inclined to try the psyllium powder. I have moved away from using any products that contain palm oil or its derivatives, so I would not be keen on taking the caps. All the best, Diane
Hi, Diane, I hear you about the palm oil. That did give me pause as I don’t know where it’s sourced from. I just sent a note to the company asking that very question and will get back to you here when and if I hear anything!
Thanks for the comment!
Jon,
I enjoyed your post. My daughter uses a probiotic and has found it helps. My wife is no considering using one as well – so I will have them both check out your site for research.
Your review of Psyllium as a prebiotic is informative as well as your information about what you take, and why you take it. Perhaps this information will help my wife and daughter learn more about their issues and help them find the proper resolution.
I appreciate the approach – there is much research out there, but usually in the hands of scientists – thanks for making it digestible (see what I did there?) for the average user.
Ha! It’s all I can do to resist the puns. I’m glad you didn’t. I feel better now. 😉
Sorry to hear about your family’s digestive issues. It very well could be a form of dysbiosis in which their microbiome is out of balance or simply short on friendly, helpful microbes. I’m growing increasingly positive on that Genuine Health Probiotic I’ve started taking, but haven’t done a full review on that.
I do hope they come by to visit the site as I’m planning on going over that and much more in coming weeks. This is a very exciting field, with a lot of promise, and a lot of hype! I’m hoping to find a path between the two.
Thanks very much for stopping by.
I find the Microbiome quite interesting. I hadn’t thought about fibre supplements but now I’m considering it (I think I’d go better with the Husk Caps). Your article was a great read, very informative, thanks Jon. I look forward to exploring more of your site.
Thanks, CJ, I appreciate that, I hope to have lots more to come.
Just go easy on the fiber supplements to start, particularly if you’ve never taken them before, and drink plenty of water!
Jon, I enjoyed your article and learned some new things. I didn’t know much about Probiotics but you cleared up a lot of it for me.
It was a great article and it opened my eyes to a lot.
Thank you, glad you found it of value!
Well-written and informative! I didn’t know what psyllium was before reading this post, but now I do. I’ve heard of probiotics, which restore the natural flora in the gut and help with digestion, but I wasn’t too sure about prebiotics. I can glean from your post that prebiotics are sort of like the food for the microorganisms in the gut as the human body cannot digest them.
Thanks for this informative article, I’ll be browsing around the site!
Yes, Britney, that’s exactly right, prebiotics essentially feed your probiotics. I’m planning a post that goes into that in some more detail.
Thanks for your kind words, and we’ll see you around!
Dear Jon
Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to make towards their healthy living and perfect body. I hope more people will know about your website and follow your guidance.
Kind regards,
Andrey
I used to take Metamucil for my constipation but only on as needed basis. After learning so much more about it, I am now rethinking maybe I should try taking it on the regular basis. I am not sure how it helps with weight control but that’s definitely an added bonus! Thanks for the thorough information on this supplement and educating us on this topic.
Great article, I think it’s a magical fiber that does things no other fiber can do and your gut loves it. I too started with Metamucil and once I found out that added chemicals in food negatively affect your gut health I switched to a pure powder form and a dash of OJ to make the taste go away.
The whole microbiome revolution is fascinating and has enormous implications. 100 trillion+ organisms, living in us, keeping us healthy, regulating our body systems, and all they want is plant fiber to eat. If drinking a glass of this daily is a start, I’m in.
You and me both!
Your blog is really stunning. I love reading your articles.
Thank you, I really appreciate that!
thanks for sharing this post. I enjoyed reading. Its always good to be informed
Definitely better than the alternative! 😉 Thanks for your comment!
I am going to start on psyllium seed husks tonight. Though you would like to know Jon your article is the reason. Thank you for the article. My husband takes Health Pus and he swears by it. Would not take anything else. It is imported from India.
Thanks for the comment (and apologies for my tardiness in responding). How’s it working out for you?
Jon: Very interesting. I more or less stumbled upon your web page when I asked Google: “is Meta Mucil is a prebiotic?” Your reply was sort of what I was thinking, and that pleased me, because that was what I was hoping to hear.
I have been taking probiotics (various brands) off and on for probably 7 or 8 years now, and thought that was the most important thing for me to do, for the sake of my digestive health. Two years ago my doctor advised me to take psyllium husks. I thought that meant Meta Mucil, because I didn’t know of any other brands. After reading your article I’m going to try something else, because I don’t like the idea of ingesting artificial colors, sweeteners, flavors, etc.
But the main reason for this post, is that you infer that prebiotics are even more important than probiotics in maintaining a healthy microbiome. Until now I thought of prebiotics as snake oil, but you have changed my mind. I thought that probiotics lived off the food we eat. I didn’t realize they prefer their own kind of nourishment. I also thought that all we had to do is replenish our probiotics occasionally, as once a colony was established, it would keep itself going, if we ate wisely, did not take any antibiotics and provide an occasional boost. Now I believe that both probiotics and prebiotics are both necessary for us to be healthy. You may have covered it before, but now I must figure out which prebiotic to use. First I’ll go back and check some of your earlier posts.
Thank you Jon. I will continue to follow your blog.
Hi, so sorry I’m behind on my comments. Months flew by in quarantine! Anyway, my conclusion regarding pro and prebiotics was based on some very preliminary (and anecdotal) evidence I had been gathering by testing my microbiota as I ingested various supplements. It seemed the fiber had a greater impact. It kind of makes sense that feeding the trillions of microorganisms already resident in your gut would have a greater impact than the relative drops in the bucket a probiotic capsule provides. That said, I still do both. The testing company I was using eventually collapsed and that ended that research. (If you’re interested, link here to my results up to that point are here: https://microbiomebulletin.com/category/the-microbiome-project/). You can read about the one probiotic I still take here: https://microbiomebulletin.com/great-oral-health-probiotics/
Thanks for stopping by!
Thank you, glad you like it!
Hi Jon; would it be most beneficial to combine Probiotics + Prebiotics (e.g. FOS, Inulin, PHGG) + Psyllium into one “cocktail”, or should they be consumed in smaller combinations or individually?
Hi, thank you for your question. It can depend on the individual and their tolerance for ingesting supplements. Whole foods will naturally include combinations, and many companies make their own cocktails. I typically prefer to manage my intake separately, and like to spread out supplements throughout the day the same way you spread out meal throughout the day!