Psyllium Benefits, Dosage & Safety: A Comprehensive Guide

I have suffered from terrible food sensitivities which manifest as acne all over my face since I was in my 20's. When menopause hit five years ago, I developed devasting hot flashes, as well. I have tried everything for the acne and the hot flashes. I did realize that phytoestrogens (often promoted for hot flashes) where making my hot flashes worse and caused extreme breakouts and boils on my face. To make a long story short, after trying EVERYTHING and I mean EVERYTHING plus buying an infrared sauna ($$$$), I added some psyllium to my routine because I had started milk thistle to attempt to clean my liver. After one or two doses of the psyllium, I noticed my skin feeling better and my hot flashes decreasing. I actually didn't know it was the psyllium at first, but deducted that it was the only completely new thing I had added (I had used milk thistle before which never helped that much and actually is a phytoestrogen itself). So, I started to experiment with the psyllium husk by adding it to my diet slowly but surely. My skin has not looked this good since I was probably 10 years old (I am 50). My allergies are decreasing and my hot flashes are almost non-existent. I have eaten very healthy for the past 25 years, never seeing a benefit to my skin even when I made/grew my own sprouts, kefir, kombucha, juices, etc. The psyllium is like a true miracle. My stomach began to bloat a bit as I have been in menopause (I just attributed it to that and getting older) but I am starting to see it flatten again. It has only been about 5 days, but I have never seen such a change in my system and my health issues. I have heard that fecal matter that is encrusted in your colon can prevent foods/vitamins etc. from being absorbed into your body and that the psyllium can scrub it away. I would get acne from every supplement, vitamin and food I ate (even vitamin D and C made me have eczema like skin eruptions), and I believe it was because my bowels have not been able to absorb them so they acted as toxins and came out through my skin. I believe psyllium may be the greatest health food that exists. I have spent years of my life looking for a cure and thousands and thousands of dollars. Psyllium seems to possibly be the answer to my problems and I hope others will take note, as it may be a simple cure for all our bodies.

Psyllium Husk Tips for Constipation, IBS-Diarrhea, General Detoxification, etc.:

-Start with small amounts, maybe ½ tsp or 2-3 capsules, increasing to 1 heaping tsp (equal to about 10 capsules -- just use the powder if you need this much)

- Important: instructions call for 8 oz of water per heaping tsp. Drink at least double this amount. I drink triple this amount. I mix the heaping tsp of psyllium in 16 oz water and drink quickly. Then I pour another 6-8 oz water & drink that as well, for a total of 20-24 oz. (a tall glass and a half). If I don't drink this amount, I get dehydrated. I dehydrate easily -- my mouth & eyes get dry and, especially in the morning, my kidneys ache. A tall glass of water or two will resolve this quickly. I also drink room temperature water. I can't imagine drinking that much cold water unless I was really hot. It's ok to warm the water, but I prefer room temp.

- I prefer to take my heaping tsp in 20-24 oz water about an hour or two after dinner. I do get a bit bloated, so I'd rather be bloated overnight. I have time before bed to urinate a couple of times, so I don't have to get up in the middle of the night. For me, a perfectly flat stomach equals constipation ;-) The bloating goes away with a good bowel movement in the morning.

- I usually drink 16-32 oz of water on an empty stomach when I first get up. This will send me straight to the bathroom. Often, I eliminate within 15-30 minutes of getting up without the water, but I know I need to rehydrate in the morning anyway, so this is a good habit. Water on an empty stomach can cause contractions in the intestinal tract, which helps elimination. I also keep seltzer water, as that also causes intestinal spasm and can be helpful. But first you need soft, bulky stools (think psyllium husk), not hard, small stools. Once this problem is solved, water first thing in the morning or seltzer water will help the stools move through the intestinal tract, if this is an issue.

- My mother has occasional constipation and 1 heaping tsp psyllium in 16 oz water clears it up for her.

- My husband has IBS, where rich, fatty foods cause cramping and diarrhea shortly after eating. Taking 2-3 psyllium capsules with 8 oz or more water before eating will prevent the severe intestinal spasms that cause the cramping & diarrhea. So psyllium helps with IBS-constipation (lazy colon) & IBS-diarrhea (spastic colon).

- Any efforts to detox (I've tried many remedies from EarthClinic) will be aided by psyllium husk. There's nothing worse than drawing toxins out & then not being able to eliminate them. Psyllium husk will shorten, lighten, or eliminate detox/'herx' effects. I sometimes increase psyllium to 2 or more tsp/day. Take a half tsp here and there throughout the day and then a normal dose at night (if you have room -- Pay attention & you'll learn to detect when you've taken enough -- you'll be a little bloated at bedtime.... the bloating will be gone in the morning with a good, easy bowel movement.

-I also take psyllium husk on an empty stomach in the morning, if needed. It will cause a little bloating but, if I'm constipated, it's worth it. Also, a good idea if I'm using additional detox remedies. Again, detox without good elimination is self-defeating. You'll only reabsorb the toxins &/or feel terrible. Stop detox efforts until you are eliminating well and then restart slowly.

- I buy a vitamin store's brand of psyllium husk. It's pure, with no other ingredients.

- My mother prefers to mix psyllium & water in a jar. Shake it well. Then pour & drink quickly. Follow with more plain water to get to 16-24 oz.

- It appears that most problems with psyllium occur from taking too much too soon (excessive gas, bloating) and from not drinking enough water (dehydration -- could cause bad breath & other ill effects). I can think of no other way psyllium could cause bad breath. If anything, it helps eliminate old food from hanging around and causing bad breath (for me, next-day bad breath from garlic, etc. is no longer a problem).

- Eliminates hemorrhoids. Eliminates/helps acid reflux. - for me, at least.

- Lowers bad cholesterol and stabilizes blood sugar levels. If my blood sugar dips before dinner, I'll take a little psyllium and I'm fine. It helps me keep my weight stable, but I'm not trying to lose weight.

- Not habit forming, but rather helps tone the intestinal tract. I need less psyllium now than I used to.

- Acts as a prebiotic. I've never had trouble with washing away all my good bacteria, but rather I feel my intestinal tract is healthier than ever. I do eat raw veggies everyday, which also helps good bacteria flourish.

Hope this helps someone!

Having struggled with IBS and intestinal issues my whole life there was nothing I could eat that wouldn't give me an upset stomach or bouts of IBS. Later in life I got eczema rashes all over my body. They were so bad on my legs I had to wear socks on my hands to keep from ripping my skin open while sleeping. Eventually my entire body was covered in eczema and life was absolutely miserable, the pain was unbearable. I began to become very depressed.

After doing research on natural remedies and finding this site I figured out what had happened and how to fix it:

As a child I suffered chronic ear infections and was on antibiotics at least once every month, I was diagnosed with asthma as young as two and made to take high doses of medication while growing up, anyone who has had asthma can attest to the rigorous routine most doctors want the children and their parents to follow. Two separate inhalers both taken three times a day. Well of course my system was a wreck, my whole life I relied on medication to sustain myself. My gut flora would have been nearly non-existent since I was a toddler.

My solution to this issue is one of many, but since this post is about Psyllium I will give you my recipe and explain the reactions.

Every morning Smoothie:

• 1 cup mixed baby greens
• 1 banana
• 1/4 cup milk kefir or water kefir
• 2 Tbsp raw organic cocoa powder
• 1 Tbsp virgin coconut oil
• 1 Tbsp psyllium husk

blend in blender or mixer, add more liquid if needed, drink before it congeals! And wash the cup right away.

I would drink one of these every day, starting with the husks and kefir very slowly. The Herx effect can manifest easily in people who have a high accumulation of toxins in their body, for me it was almost as unbearable as the eczema itself.

These days I only take psyllium when I feel my body needs it. The eczema is almost gone and my legs look almost normal again, there are still spots like on my forehead and inside of my arms that will flare up with stress.

It has been about 1 year since I started treating my extreme eczema problem, I am not 100% cured but something that took 24 years to accumulate is going to take longer than 1 year to expel. As for the Asthma, I will get attacks after allot of physical exertion but only once in a while, usually I can over come them with a short yoga practice. Again, my asthma is not 100% cured, I still rely on medication when I really need it and hate to say it but my mind still depends upon it to feel secure.

In addition to the smoothie recipe, an overall lifestyle change has helped considerably. Yoga, raw and organic food and growing as much as we can in our own garden has been the best changes we have ever made. Taking frequent trips into the wilderness, back roads and country side has reduced the stress level considerably and allows me to connect with something that was missing living in the city. It is really hard to feel sick with the resin filled mountain air in your lungs, or when a beautiful Bird of Prey glides overhead.

Take Care

I have taken psyllium husks for about 20 years now. I take one tablespoon in the morning and one before bed, mixed with 10 oz. of watered down organic fruit juice. I also take 3-6-9 essential oils with it. It has proven to be a fantastic part of my diet. I initially lost weight and have remained thin. My energy level climbed way up and is still very high. I sleep like a baby. I almost never have gas. My bowel movements are like clockwork. My doc examoned by colon and said it was clean as a whistle. I have low blood pressure (I am 57 years old), and my health is very good. I attribute all this to psyllium husks taken every day. I don't mind if I have to do this the rest of my life. Perhaps if I ate a 100% raw food diet this would not be needed but that diet is almost impossible. I eat organic foods only, mostly fruit and vegetables with some turkey and fish, no other meats and NO WHEAT. Wheat is one of the worst things to eat for me. It gets stuck in my system and makes me fat.

NOT TRUE. this is one of the most irresponsible and uniformed statements I've read. chemical laxatives cause the musculature of the intestines to atrophy. psyllium does not. and neither does any other form of fibre. psyllium is safe and recommended to use EVERY SINGLE DAY as are other forms of fibre.

May 2017 I can relate to extreme eczema, I'm now into 4 months of it.

Fortunately I have been working with a health consultant for over a year on several problems.

We feel this eczema outburst started with a parasite cleanse.

In doing a Dr Bernard Jensen 7 day tissue cleanse had my skin almost perfectly normal in day 9-11.

I was also diagnosed from two sources as a typical Gulf War Syndrome victim.

Still doing herbs and veggies, fruits, smoothies.

Over four months of up and down with healing crisis and skin fungus, oozing, scabs etc I am finally making progress.

I will try Psychillium as that is one I don't have on my daily routine. I just bought 15 1 lb bags of herbs and one was psyllium.

Thanks for telling us your story.

Got rid of my typical truck driver waistline by using psyllium husks, hot water and molasses.

Due to multiple food and gluten allergies, I've had a history of both constipation, and more recently chronic diarrhea. Psyllium capsules taken at night with a full glass of water, or between meals with a full glass of water has been a lifesaver. I find starting with 2 capsules a day of psyllium husk, then working up gradually by adding 1 or 2 capsules a day to a total of about 10 taken in divided doses of 2 or 3 at a time between meals with lots of water gives no symptoms of gas, bloating, or bad breath. After a week or two of this I usually back off to a small maintenaince dose of 3 capsules, which is about 2 grams of total additional fiber a day.

Unexpected side effects for me included the complete relief of menopausal type hormone flucuations and hot flashes because of the fact that the fiber binds to excess hormones like estrogen and escorts them safely out of the system before they can have side effects. For this reason I would recommend it to anyone who was suffering from hormone related cancers including prostate. It may also help in chemo therapy to bind to the toxins of the drugs that are used and to help remove dead cancer cells from the body. Also pysllium can be a lifesaver when a bout of food poisoning or flu occurs because it binds with the toxins that are the byproduct of the offending bad virus or bacterias. For ANY use of pysllium husks , make sure that after your body becomes healthy and regular, see if you can't wean down on the number of capsules you take by substituting high amounts of quality fruit and vegtables into your diet, then let your body have a complete pysllium break and see how you do. You may have fixed the problem. For some of us who are allergic to many grains we just can't get enough fiber into our normal diet and need to add a little extra. Another help has been to add additional enzymes like bromelain and papaya, to the diet to help properly break down foods and repair intestinal damage. It is important to note that pysllium is NOT a laxative and that your body does not develope a dependency on it, but it DOES bind to vitamins, minerals, and medicines so for that reason is best taken on an empty stomach at leaast 2 hours after food or medicine is ingested, and at least an hour before you eat again.

VERY IMPORTANT: Drink at least one extra 8 oz. glass of water for every 2 capsules taken!

After 25 yrs of religiously following an exercise/diet regimen (30min brisk walk 4x/wk, fruits ONLY dinners) my cholesterol/sugar/weight breached normal levels. Psyllium corrected all these. Have been taking 5grams of it everyday since 2004 and have since become a "psyllium-phile". Following are my 2cents:

The 8 glasses of water/day rule is passe. The heavier you are, the more water you need. Follow instead: weight (in kilos)/24= liters of water/day. On days you perspire a lot (ie exercise day), use 20 as your divisor. I don't recommend psyllium for people who don't drink enough water.

W/ regards to dependency, we need 25-30 grams of fiber/day. I've yet to see any cereal more fibrous than psyllium. I stopped eating oatmeal, so I lowered my uric acid too.

You can avoid bloating by taking psyllium FIRST thing in the morning AT LEAST 30 MIN before your first meal. I also find eating fruits IMMEDIATELY AFTER psyllium bloats you.

I concur! I suffered from constipation so started with Psyllium. To my astonishment, PMS and hot flashes disappeared! I take it religiously now and sometimes have to increase to twice a day (1 TBS) during the second half of my cycle when my bowels start slowing down for some strange reason that I still don't understand. Knowing that all my other symptoms are minimised keeps me so happy it's a godsend.

The slowing down of the system during the second half of your cycle is due to the body needing more magnesium during that phase. Try adding 200 to 400 mg magnesium citrate during that time of the month, taken in the evening with a glass of water. Good luck.

The cost of psyllium husk consumed for any purpose is offset in part by savings on toilet paper.

In reply to Keith from Vancouver: you do realise that psyllium husk is a laxative in its own right? By mixing it with senna, a stimulant laxative, you could actually do a lot of damage to your intestinal tract and digestive system. Stimulant laxatives, such as senna, can cause gastroparesis, due to the stomach/intestines becoming dependent on the laxative to move the waste. Psyllium is a bulk-forming laxative and will only cause constipation/blockage when taken with inadequate levels of water/liquids. I would therefore strongly recommend that you remove the senna from your "milkshake" as it is not needed to prevent constipation... the psyllium will work to keep your bowel movement regular.

I noticed a couple of warnings from users that were using Bentonite clay & Psyllium. Psyllium has been safe for me; however I cannot understand why anyone would use Bentonite clay to cleanse your intestinal tract. For years when I lived in Texas, we used Bentonite clay to seal ponds so they would not leak (it swells and seals and lasts for years). I can only imagine what that stuff would do to your intestinal tract. So I suspect the negative feedback is more on Bentonite clay and not psyllium.

I recommend psyllium husk I take 5 teaspoons a day with plenty of water for preventing Diviticulitus, it works. Just get the powder from the supermarket.

I suffered from chronic diarrhea and painful gas for two months after taking a 10-week course of Prevacid (a ppi). Stopping the medication didn't help and eating a simpler diet didn't help. I started taking a teaspoon of psyllium husk in a glass of water every day. Within 48 hours the diarrhea and most of the gas were gone. I plan to continue with the psyllium for a while. Thank goodness for small miracles!

It was probably the bentonite clay--that can cause constipation really easily.

Just a note to the readers and especially to Sharon from NYC. One thing that psyllium does so very well is clean out the bowell. In doing this it also cleans out toxins that have been stored in all those liittle folds of your intestines. The coating on your boyfriend's tongue was more likely just a sign that his body was releasing toxins and not a sign of candida overgrowth. Bad breath can also a sign of toxins being released. They have to come out somehow. Drinking more water sometimes helps. I am glad to know about the peroxide mouth wash although I don't think it would be good to do very often. BTW, Psyllium promotes growth of good bacteria for the stomach & intestines. Another reason a Candida overgrowth was unlikely.

I am now taking 2 heaped tablespoons of psyllium made in a smoothie with Banana, Raspberries, skim milk powder, 1 tablespoon of peanut butter and meal replacement powder, blended in a large cup with water. I use this after a morning session in the gym and I am blown away how good this stuff is. It fills me up so I don't crave sugary foods anymore, and in the 2 weeks I have been doing this I have lost 2.5 kg.

I have been consuming Psyllium husk on a daily basis after breakfast, about 1 tablespoon in fruit juice for the past 8 months. Since then, I never have an issue of gas, indigestion or constipation, which I had prior to taking Psyllium husk. I really do deem it fit to consume daily as a dietery fibre supplement as our life style and food habits are getting bad by the day.

BETTER BUT WITH SIDE EFFECTS

Hi ive been using psyllium husk fiber (1 big table spoon) every night for the past year mixed with yogourt its delicious this way. Its been helping me in losing wait (12 pounds in 2 weeks plus 40 min to 1 hour of walking every day )other benifits included no more gas nor bloating during the day. But my main concern is whenever I stop taking psyllium husk fiber it seems my bowels aren't working as they should, very slow bowel movement (going to the washroom evry 2nd day and whatever comes out is so small (size of a pencil in width) not normal. So the intestines really do get used to psyllium fibre. It took me 2 weeks to have regular bowel movement again, after stopping the fiber. My mom has also been using it for a bit longer than me and she said it does the same thing when you stop using the fiber. Its too bad, I'll just find fibers elsewhere cause I do not want my intestines to stop working or become lazy. And tha'ts what I'm feeling whenever I stop using psyllium.

I didn't notice enough written about allergies. My mother had a bad rash around her ankles and we made an appointment with the allergy doctor. He walked into the room and said, "Take psyllium husk!" It worked like magic. The rash was gone in days. She was always prone to food allergies but this easy solution was a big surprise and took care of her constipation problems as well.

I use 1 Tbl a day of it now for large intestine spasms and it has helped. These comments have been helpful because I see other ways it has helped me as well. I don't know if I'm addicted to it but sure don't want to be without it! Those spasms are pretty disabling as long as they last. If I combined it with ANYthing else, I'd blame the other thing before the psyllium husk, let alone any kind of CLAY! There is nothing natural about putting that into our bodies! And I've learned the importance of enough water as well!

Psyllium husk (remedy) Irritable Bowel Syndrome (ailment)

After years of laxative abuse associated with an eating disorder, I ended up with sever IBS and an intolerance to a wide range of foods, including many fruits. I started taking psyllium husks recently after reading about it in a health magazine, and I have been amazed by the difference. I can eat most foods without the bloating, flatulence and chronic stomach pain that I have had to live with for years!

Although, I have found that when I have not taken the psyllium for several days, the symptoms have returned again. But to be able to live without pain, a tablespoon of psyllium on my breakfast in the mornings seems a small ask!

One thing that I am seeing is those that are having problems with acne/rosacea (sp?)and headaches, need to do a little more research on what a cleanse involves. During the cleanse your kidneys are working very hard. Breaking loose of old fecal matter is returning toxins etc. briefly back to the bloodstream. Because the skin is like a second set of kidneys these irritations will present themselves through the sebaceous glands (a secondary) excretory organ.

Also the headaches are caused by the same problem, toxins in the bloodstream, most likely from previous prescription drug use, or anything foreign to the body (like nicotine etc.) If you are inexperienced with herbs and/or individual herb treatments, you need to consult an alternative medicine specialist. Using an herb willy nilly without understanding it in its entirety can cause problems.

The bentonite used commercially for industrial purposes is sodium bentonite... Bentonite clay for cleansing purposes is calcium bentonite, two very different things!!!!

As it says above, what you are thinking of is chemical laxatives. Due to its hydrophilic affects, psyllium husks causes more water to be retained in the gastrointestinal tract, and faecal swelling. This in turn STIMULATES peristalsis in the GIT, so rather than it causing muscles to become dormant and eventually atrophy, it INCREASES contractions of your intestinal musculature. It is not dangerious in any way, it is 100% natural and safe to use, the only exception being if you drink inadequate amounts of fluids, leading to intestinal blockage. So drink lots of water people!!!

Whipple operation for duodenal cancer: psyllium and flax seed meal.

After my cancer operation in 1991, I suffered terrible flatulence - gas in both directions. It was a difficult time for several years - my doctors prescribed pancreatic enzymes that were useless. Eventually I realized because of the removal of my duodenum, digestion of oils and fats especially was impeded. I was better avoiding all oils and fats, but that was not a long term solution. My triglycerides were elevated and I was slowly depleting my essential oils and drying out based on my skin condition. Adding back essential oils (flax mixture) brought my tryglicerides back to normal in the first week but my original gaseous problems were still there. Eventually, after 10 years or so, I discovered psyllium seed that cured the condition entirely when I added it mixed in water before major meals - or before oily or in some cases even when I indulged in pig-out foods. My movements still were not perfect and recently, only the last 5 months or so I discovered flax seed meal or powder is even better - not quite as course in elimination and adding substantially more vitamins and nutrients as I understand it. Either of course would be a life saver for anyone else out there who's an outcast because of runaway flatulence.