Psyllium husk (Plantago ovata)

Tier 2 — promising · Cholesterol · Gut · Glucose

Psyllium from Plantago ovata seeds is the source of the husk used in fibre supplements worldwide. The 2024 Zhu meta-analysis (29 RCTs, 2,769 participants, PMID 38688104) specifically studied Plantago consumption and confirmed significant reductions in LDL-C (-0.35 mmol/L) and total cholesterol (-0.28 mmol/L). Benefits extend to post-prandial blood glucose attenuation and IBS-constipation management. Key caveat: psyllium must be taken with adequate water — inadequate hydration risks intestinal obstruction. Drug interactions are clinically important: psyllium slows absorption of digoxin,…

Dose: 5–10 g/day in divided doses, each with at least 240 mL water; start at 2.5 g/day and titrate up to a maximum of 15 g/day; FDA cholesterol health claim requires 7 g/day