Psyllium husk is the outer coat of the seeds of Plantago ovata, a plant grown mainly in Gujarat and Rajasthan; India is the main producer. It is mostly soluble fibre that absorbs water and forms a thick gel, which is not digested or fermented much in the gut. In India it is sold as isabgol, both as a plain food and in supplements.
Ingredient guide · Dietary fibre
Psyllium husk
Also called Isabgol, ispaghula, Plantago ovata husk
The short answer
Psyllium husk (isabgol) is a soluble fibre from the seeds of Plantago ovata that swells into a gel in water. Taken before meals, it has been studied for fullness and body weight, with small benefits in some reviews but not all, and it lowers LDL cholesterol. It is generally well tolerated if taken with plenty of water.
- FSSAI status in India
- Permitted
- Schedule II, entry 324; Schedule III, Part B, entry 153FSS (Nutra) Regulations, 2022
- Dose used in studies
- About 7 to 11 g a day, taken just before meals with a full glass of water, for 2 to 6 months in weight studies; about 10 g a day for cholesterol
- Evidence for weight management
- Moderate evidence
- Safety
- Mild side effects reported
Reviewed by Deepu Oommen on 3 Nov 2026 · How we review
What is psyllium husk?
Why is psyllium husk used in weight-management products?
The gel slows how fast food moves through the stomach and gut, which can help you feel full for longer. In a placebo-controlled trial, 6.8 g taken before meals reduced hunger and increased fullness between meals (Brum 2016). That is why it is added to fibre supplements and meal replacements.
Is psyllium husk allowed in India?
Permitted
Psyllium is listed twice in FSSAI's Nutra Regulations, 2022. As a plant ingredient for health supplements (Schedule II, entry 324), adults may take 5 to 10 g of husk a day; children aged 5 to 16 half that, and children aged 2 to 5 a quarter. It is also listed as a nutraceutical ingredient (Schedule III, Part B, entry 153), where no daily limit is set, so the maker must base the dose on scientific data. The regulations also set purity standards for the husk, such as how much it must swell in water. Plain isabgol husk sold only cleaned and dried is an ordinary food, not a supplement (regulation 2(7)).
| Product category | Schedule and entry | Section | Permitted level | Source |
|---|---|---|---|---|
| Health supplement | Schedule II, entry 324Plantago ovata Forssk. / P. major Linn. / P. lanceolata Linn. Seed (isabgol) 5-10 g; husk 5-10 g | 6(1)(b) and 6(1)(c)(ii) | 5-10 g of husk per day (adults; half for ages 5-16, a quarter for ages 2-5) | FSSAI direction, 29 Mar 2022Annexure 2, page 46 of 76Checked 3 Nov 2026 |
| Nutraceutical | Schedule III, Part B, entry 153Plantago ovata (major) - Psyllium (Isaphula) - seed husk (Isaphgul, Ashabgol) | 6(2)(b) and 6(2)(c)(i) | Not set in the schedule: the maker must base the dose on scientific data and keep the evidence | FSSAI direction, 29 Mar 2022Annexure 2, page 64 of 76Checked 3 Nov 2026 |
| Purity standard | Purity criteria, item 1Psyllium (Isabgol) husk: dry seed coats of Plantago ovata, separated by winnowing; white or translucent, free of additives, colours and flavours | - | Moisture up to 11.5%; total ash up to 4.0%; acid-insoluble ash up to 0.45%; swell volume at least 40 ml per g; organic extraneous matter up to 2% | FSSAI direction, 29 Mar 2022Annexure 2, page 76 of 76Checked 3 Nov 2026 |
Source: Food Safety and Standards (Health Supplements, Nutraceuticals, Food for Special Dietary Use, Food for Special Medical Purpose, and Prebiotic and Probiotic Food) Regulations, 2022 [FSS (Nutra) Regulations, 2022], FSSAI direction F. No. Std/SP-05/T(Nutraceutical-2022) [E-5184] of 29 March 2022 (Annexures 1 and 2), revised by the direction of 10 May 2022 and re-operationalised from 1 October 2022 by the direction of 18 October 2022.
How much psyllium husk is used in studies?
- Used in studies
- About 7 to 11 g a day, taken just before meals with a full glass of water, for 2 to 6 months in weight studies; about 10 g a day for cholesterol
- Typical amount on labels
- 5 g (about one heaped teaspoon) once or twice a day, stirred into a glass of water
Compare these with the amount per serving printed on a product's label. A product with much less than the studied dose is unlikely to match the results reported in studies.
What does the research say about psyllium husk and weight?
Moderate evidence
Psyllium husk may help a little with weight, but the evidence is mixed. In adults with overweight, taking about 10 g before meals for several months led to about 2 to 4 kg more weight lost than not taking it in two reviews of trials (Gibb 2023; Shahinfar 2023). A larger 2020 review of 22 trials found no clear effect on weight (Darooghegi Mofrad 2020). Any benefit seems to need around 10 g a day, taken before meals, for several months, alongside eating less.
Does psyllium husk keep you full? Yes, for a few hours. In placebo-controlled trials, 6.8 g taken before meals reduced hunger and the desire to eat between meals (Brum 2016).
Does psyllium husk lower cholesterol? Yes. About 10 g a day lowers LDL ("bad") cholesterol by about 13 mg/dL, based on 28 trials (Jovanovski 2018).
Does psyllium husk lower blood sugar? In people with type 2 diabetes, yes: taken before meals it lowered fasting blood sugar and HbA1c. It had a modest effect in prediabetes and none in people with normal blood sugar (Gibb 2015).
| Study | Type | Who was studied | What it found |
|---|---|---|---|
| Gibb RD, Sloan KJ, McRorie JW Jr. Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: a comprehensive review and meta-analysis. J Am Assoc Nurse Pract. 2023;35(8):468-476 | Meta-analysis of 6 randomised trials (354 people), at least 2 months | Adults with overweight or obesity | About 10.8 g a day taken just before meals for about 5 months: 2.1 kg more weight lost than the comparison group, waist 2.2 cm smaller. The authors work for Procter & Gamble, which makes a psyllium product. |
| Darooghegi Mofrad M, Mozaffari H, Mousavi SM, Sheikhi A, Milajerdi A. The effects of psyllium supplementation on body weight, body mass index and waist circumference in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2020;60(5):859-872 | Meta-analysis of 22 randomised trials | Adults, with and without overweight | No clear effect overall on body weight (0.3 kg), BMI or waist; results varied with dose, length of use and study design. |
| Shahinfar H, Jayedi A, Torabynasab K, et al. Comparative effects of nutraceuticals on body weight in adults with overweight or obesity: a systematic review and network meta-analysis of 111 randomized clinical trials. Pharmacol Res. 2023;196:106944 | Network meta-analysis of 111 randomised trials of 18 supplements (6,171 people) | Adults with overweight or obesity | Psyllium: 3.7 kg more weight lost than placebo, rated moderate certainty; described by the authors as a small improvement. |
| Brum JM, Gibb RD, Peters JC, Mattes RD. Satiety effects of psyllium in healthy volunteers. Appetite. 2016;105:27-36 | Two randomised, double-blind, placebo-controlled crossover trials | Healthy adults | 6.8 g taken before breakfast and lunch for 3 days: less hunger and desire to eat, and more fullness between meals than placebo. Industry-funded (Procter & Gamble). |
| Jovanovski E, Yashpal S, Komishon A, et al. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2018;108(5):922-932 | Meta-analysis of 28 randomised trials (1,924 people), at least 3 weeks | Adults with or without high cholesterol | About 10 g a day lowered LDL ('bad') cholesterol by 0.33 mmol/L (about 13 mg/dL); moderate-quality evidence. |
| Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D'Alessio DA. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects, patients at risk of type 2 diabetes mellitus, and patients being treated for type 2 diabetes mellitus. Am J Clin Nutr. 2015;102(6):1604-1614 | Meta-analysis of 35 randomised trials | People with normal blood sugar, prediabetes or type 2 diabetes | Taken before meals, it lowered fasting blood sugar in type 2 diabetes (by 37 mg/dL) and HbA1c (by about 1 point), had a modest effect in prediabetes and none in people with normal blood sugar. Industry-funded. |
| Shin S, Kim JH, Mun YH, Chung HS. Acute esophageal obstruction after ingestion of psyllium seed husk powder: a case report. World J Clin Cases. 2022;10(7):2336-2340 | Case report | A 76-year-old man with Parkinson's disease | The powder formed a mass that blocked the food pipe and had to be removed by endoscopy. Risk is higher with swallowing problems and too little water. |
| Vaswani SK, Hamilton RG, Valentine MD, Adkinson NF Jr. Psyllium laxative-induced anaphylaxis, asthma, and rhinitis. Allergy. 1996;51(4):266-268 | Case report | A person who handled and took psyllium | Severe allergic reactions (anaphylaxis, asthma, runny nose) after psyllium; allergy is rare and seen mostly in people who breathe in the powder at work. |
"Studied for" is not "works for". No ingredient causes weight loss on its own.
Side effects and who should avoid psyllium husk
Mild side effects reported
Bloating, wind and a change in bowel habit are common at first; starting with a small amount helps. Always take it with a full glass of water: taken dry or with too little water, it can swell and block the food pipe or gut, a rare but serious problem (Shin 2022). Allergic reactions are rare and seen mostly in people who breathe in the powder at work (Vaswani 1996). It can slow the absorption of some medicines, so take them at least 2 hours apart.
Check with a doctor first, or avoid it, if you are:
- People with difficulty swallowing, or narrowing of the food pipe or gut
- People with a history of bowel blockage
- People taking medicines for diabetes, as blood sugar may fall further
- People taking other medicines: take them 2 hours apart
- Anyone allergic to psyllium or ispaghula
- Children under 6, unless a doctor advises
Rated products that contain psyllium husk
None of the products we rate list it yet. See all product ratings.
Common questions about psyllium husk
Does psyllium husk help with weight management?
It may help a little when taken before meals with a lower-calorie diet. Some reviews found about 2 to 4 kg more weight lost over several months; another found no clear effect.
How should I take isabgol?
Stir about 5 g (one heaped teaspoon) into a full glass of water and drink it straight away, before a meal. Drink more water during the day.
Is it safe to take isabgol every day?
For most adults, yes, within 5 to 10 g a day with enough water. Check with a doctor if you take regular medicines, have diabetes or have swallowing or bowel problems.
Sources
- PubMed: Gibb 2023, Shahinfar 2023, Darooghegi Mofrad 2020, Brum 2016, Jovanovski 2018, Gibb 2015, Shin 2022, Vaswani 1996 (abstracts read 21 Oct 2026)
- FSSAI, FSS (Nutra) Regulations, 2022, directions of 29 Mar, 10 May and 18 Oct 2022
Information, not medical advice. Speak to a doctor before taking a supplement, especially if you are pregnant, on medication or managing a condition. Found an error? Tell us.