The Simple Fiber Fix with Big Health Payoffs

Author: Chantelle van der Merwe

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life 

If there’s one nutrition tool I always keep close, it’s soluble fiber — and psyllium husk is one of my favorites. It’s simple, affordable, and surprisingly powerful when it comes to supporting gut health, heart health, blood sugar control, and even weight management.

Why Psyllium Works
Think of psyllium as a “gentle broom” for your digestive tract. Once mixed with water, it swells up, creating a gel-like substance that helps things move smoothly through your gut — easing constipation and keeping you regular.
It also acts as a prebiotic, feeding the good bacteria in your gut. A happy gut means better digestion, a stronger immune system, and even more stable mood and energy levels.

Heart & Blood Sugar Benefits
Soluble fiber, like psyllium, binds to cholesterol in the gut and helps remove it — a natural way to lower LDL (“bad”) cholesterol. It also slows down how quickly carbohydrates are absorbed, which helps stabilize blood sugar and reduce those post-meal energy crashes.

How Much & How Often?
Most adults need about 25–35 g of fiber per day, but few reach it. One tablespoon (16 g) of psyllium gives you around 6 g of fiber, making it an easy way to “top up” your daily total. Clinical research supports 3.5–5.4 g twice daily before meals for improving blood sugar and cholesterol levels.

Tips for Using Psyllium Safely

• Start slowly to prevent bloating or gas.
• Always drink plenty of water — psyllium absorbs it in the gut.
• If you have kidney disease, phenylketonuria, or a history of bowel obstruction, speak to your dietitian first.

​Bottom Line: Adding psyllium husk to your day can be a small change with big benefits — a simple spoonful that supports your gut, heart, and overall well-being.