Psyllium (Fiber)
Soluble fiber from Plantago ovata husk. Regulates bowel transit, reduces LDL cholesterol, and improves glycemic control. Natural prebiotic.
💡 Absorption: Take with plenty of water (minimum 250ml per dose). Start with a low dose and increase gradually. Separate by 2h from oral medications.
⚠️ Caution: May cause gas and bloating initially. ALWAYS take with plenty of water (risk of esophageal/intestinal obstruction if not). Separate from medications.
Recommended doses
Range: 5 – 30 g
📚 Scientific references (3)▼
Metaanálisis dosis-respuesta de ensayos controlados aleatorios sobre el efecto del psyllium en el perfil lipídico (colesterol total, LDL, HDL, triglicéridos).
Revisión sistemática de 27 ensayos que evalúa los efectos del psyllium sobre peso, IMC y circunferencia de cintura. Reporta reducción media de −2.1 kg de peso.
Meta-analisis. Psyllium redujo LDL colesterol significativamente. FDA approved health claim para reduccion de colesterol.
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