Psyllium Husk Powder

Psyllium (Plantago ovata) is a plant whose seed husks contain an exceptional mucilaginous soluble fibre. In contact with water, psyllium husks absorb up to 50 times their weight in water to form a viscous gel that coats the colon. This gel acts simultaneously as a prebiotic (feeding beneficial intestinal bacteria), a transit regulator (softening hard stools and restructuring loose stools), and a captor of LDL cholesterol and glucose in the intestinal lumen. It is one of the most comprehensive and best-documented fibres in functional medicine.

Yes, and the US FDA has officially authorised it as a health claim — one of the few fibres to benefit from this status. Meta-analyses grouping dozens of clinical trials show that 7 to 10 g of psyllium per day reduce LDL cholesterol by 5 to 10% and total cholesterol by 4 to 7% over 8 weeks. The European EFSA has validated the claim 'psyllium contributes to the maintenance of normal blood cholesterol levels' for doses of at least 3 x 5 g per day.

Mix 1 to 2 tablespoons (approximately 5 to 10 g) in a large glass of water (minimum 300 ml) and consume immediately before the gel forms. Drink a second glass of water within 10 minutes. Generous hydration is essential — psyllium without sufficient water can worsen constipation. Take it preferably away from medications and rich meals (it can slow absorption). Start with a low dose and gradually increase over 1 to 2 weeks to avoid initial bloating.

Psyllium slows the intestinal absorption of carbohydrates by forming a viscous barrier that attenuates postprandial blood sugar spikes. Meta-analyses (Gibb 2015, American Journal of Clinical Nutrition) show that doses of 10 to 15 g of psyllium before meals significantly reduce postprandial blood sugar and HbA1c in type 2 diabetic patients. These effects are additive to drug treatments without replacing them — always inform your doctor if you are a treated diabetic (risk of additive hypoglycaemia).

The powder and capsules contain the same active ingredient (Plantago ovata psyllium husks). The powder allows flexible and economical dosing, ideal for large quantities (7 to 15 g/day recommended for cholesterol). Capsules are more convenient for small daily comfort doses. For cholesterol effects, powder is preferable as effective doses generally require 8 to 12 capsules per serving.

Psyllium is contraindicated in cases of intestinal obstruction or narrowing of the digestive tract. It must be taken with plenty of water — taking it with too little liquid can cause oesophageal or colonic obstruction (be careful for people with swallowing difficulties). Not recommended without medical advice in cases of megacolon, active Crohn's disease or ulcerative colitis flare. Take at least 2 hours away from medications as it can reduce their absorption.

Psyllium is naturally gluten-free. However, it may be processed in facilities that also handle gluten — check for 'certified gluten-free' or 'may contain traces of gluten' on the Kiki Health packaging for coeliac sufferers. People with non-coeliac gluten sensitivity generally tolerate psyllium without issues.

SuperKure is the official distributor of Kiki Health in France. Order at superkure.fr with 24–48h delivery from our French warehouse. No customs fees, free delivery from €60. Also discover Kiki Health Psyllium Capsules and Zeolite for a complete detox-transit programme on superkure.fr.