CLAIM: 

Isabgol helps with constipation, blood sugar, cholesterol, gut health, and weight loss, and taking 1–2 spoons daily is safe and beneficial for overall health.

FACT: 

Daily consumption of Isabgol (psyllium husk) is generally safe when taken in the recommended dose of 1–2 teaspoons mixed with water or curd. Experts caution that overconsumption or taking it dry can cause gastrointestinal discomfort, including bloating, gas, cramps, or, in rare cases, intestinal blockage. They advise following the dosage instructions and pairing its use with a balanced diet and adequate hydration.

You must have seen people consuming that thick, jelly-like Isabgol mix during episodes of constipation. But the viral reel posted by MyHealthBuddy, a popular Instagram page that shares evidence-based health and wellness content, challenges that notion.

In the video, styled as a light-hearted conversation between a man and a woman, the man insists that psyllium husk is “not just for constipation” but also beneficial for blood sugar control, cholesterol management, gut health, and even weight loss.

He explains that Isabgol forms a gel when mixed with water, which slows digestion and allows glucose to be absorbed gradually, helping control sugar spikes — something he calls “perfect for diabetics.” He adds that it binds bile juice made from cholesterol, helping remove it from the body, which research shows can reduce “bad cholesterol” by 7–10%.

For gut health, he says gut bacteria break down Isabgol to produce short-chain fatty acids that help build the gut lining and reduce inflammation. He concludes by saying that 1–2 spoons of Isabgol a day are perfectly fine if someone’s diet is low in fiber, but reminds viewers that it is not a “substitute for a bad diet and a sedentary lifestyle.”

 What is Isabgol (Psyllium Husk)?

Isabgol, or psyllium husk, is a natural source of soluble fiber derived from the seeds of the Plantago ovata plant. It is most commonly used as a mild, over-the-counter laxative to relieve constipation. Psyllium works by absorbing water in the intestines, forming a gel-like substance that softens stool and promotes smoother bowel movements. It is usually available in the form of granules or powder that should be mixed with a full glass of water before consumption. It’s important to follow the dosage instructions on the label and take it exactly as directed.

Is taking Isabgol daily healthy?  

Psyllium husk is often used to ease constipation and prevent complications such as haemorrhoids and anal fissures. Beyond its laxative effects, psyllium also acts as a prebiotic, supporting the growth of healthy colonies of gut bacteria. A balanced gut microbiome is essential for immune function, helping the body fight infections, reduce inflammation, and maintain healthy tissue and cells.

Several studies have highlighted additional health benefits of psyllium. A 2017 review found that taking 6 to 15 grams of soluble fibre daily could reduce LDL (“bad”) cholesterol by up to 24 per cent and total cholesterol by up to 20 per cent, supporting heart health.

According to the American Heart Association, elevated cholesterol levels increase the risk of conditions such as heart disease, coronary artery disease, diabetes, high blood pressure, heart attack, and stroke. Individuals with these conditions or those monitoring cholesterol levels should consult their doctor before adding psyllium to their diet.

Psyllium may also aid in weight management.

A 2023 review reported that participants who consumed an average of 10.8 grams per day of psyllium before meals for nearly five months experienced gradual weight loss, which could help reduce the risk of obesity-related chronic conditions.

For individuals living with diabetes, some research suggests that soluble fibres like psyllium may help maintain healthy blood sugar levels. However, the U.S. Food and Drug Administration (FDA) notes that current evidence is insufficient to recommend psyllium as a treatment for diabetes.

Side Effects

While psyllium is generally safe, it can cause side effects in some individuals. The most common effects include gas and bloating. Other possible reactions may include abdominal cramps, diarrhea, loose stools, more frequent bowel movements, nausea, and vomiting. Rarely, allergic reactions can occur, which may lead to anaphylaxis—a medical emergency requiring immediate attention.

Fauziya Ansari, Dietician at Apollo Spectra Hospitals, Mumbai, acknowledged that the video’s claims about Isabgol (psyllium husk) are largely accurate. “Psyllium husk, which we commonly consume for constipation, does help improve digestion and relieve constipation because it is a good source of fibre. It contains both soluble and insoluble fibre, which can also help with diarrhea,” she explained.

Regarding weight management and blood sugar control, she admitted that being rich in fibre, isabgol supports gradual weight loss and helps control sugar spikes.  “When mixed with water, Isabgol forms a gel that slows digestion, making it beneficial for people with diabetes,” she said.

Explaining the gut health benefits, Anasri said that gut bacteria break down Isabgol into short-chain fatty acids, which strengthen the gut lining and reduce inflammation. “It can be particularly useful if your diet is low in fiber, but it works best alongside a healthy lifestyle and balanced diet,” she added.

Ansari emphasised that Isabgol should be consumed safely, highlighting that for severe constipation, “1–2 teaspoons daily with lukewarm water is sufficient, while for diarrhea, it can be taken with curd or other moist foods.” She warned that overconsumption or taking it dry can lead to “gastrointestinal discomfort, including bloating, gas, cramps, or, in rare cases, intestinal blockage or choking,” highlighting the importance of adequate water intake.

“The recommended dose is 5–10 grams per day, roughly 1–2 teaspoons. Always ensure it is properly mixed with water or curd. People with allergies or specific medical conditions should consult a doctor before use, ” she advised.