Health Coach Reports Improved Digestion After 28 Days of Psyllium Husk

After a 28-day trial of psyllium husk supplements, health performance coach Dan Go reported significant improvements in his digestion, describing his bowel movements as "immaculate" by day 4.

Go stated that by day 7, his digestion was the smoothest it had been in years. He also reported experiencing less gas and bloating during the trial period.

What Is Psyllium Husk?

Psyllium husk is derived from the seeds of the Plantago ovata plant. It is a soluble fiber that absorbs water in the digestive system, forming a gel-like substance. This action can help bulk stool and make it easier to pass. Psyllium is a key ingredient in some over-the-counter laxatives, such as Metamucil.

Reported Effects and Initial Challenges

Go reported that he initially experienced fatigue during the first two days of supplementation. He attributed this to not drinking enough water, as psyllium absorbs significant amounts of water. After increasing his fluid intake, Go stated the fatigue subsided within a day.

He also reported a decrease in appetite and feeling fuller between meals.

Medical Guidance and Research

Dr. Saurabh Sethi, a gastroenterologist, noted that taking psyllium without sufficient water can cause it to expand too early, potentially slowing bowel movements and worsening constipation. He advised always mixing psyllium with a full glass of water and drinking another glass shortly after.

Research supports some of the reported benefits:

• A 2016 study found that taking up to 10.2 grams of psyllium husk before meals reduced hunger and cravings compared to a placebo.
• A 2018 study found that taking 10 grams of psyllium daily significantly lowered LDL cholesterol.

Experts recommend consulting a doctor before adding psyllium to one's diet, as it can interfere with the absorption of certain medications.

Taking too much psyllium too quickly can cause gas, bloating, and digestive discomfort, especially for those not accustomed to a high-fiber diet.

The Broader Context of Fiber Intake

Current dietary guidelines recommend 14 grams of fiber for every 1,000 calories consumed. This translates to approximately 25-28 grams per day for women and 28-34 grams per day for men.

Studies suggest only about 5% of Americans meet their daily fiber needs.