Foods High in Psyllium
Psyllium husk, a soluble fiber, comes from the seeds of a shrub-like herb called Plantago Ovata. Psyllium absorbs water in the intestine, forming a bulky stool. Psyllium is used primarily to treat constipation but may also be used in some instances to treat diarrhea or to lower cholesterol levels by removing cholesterol from the intestine before it’s absorbed. Some foods are fortified with psyllium but no foods naturally contain psyllium.
Several cereals are fortified with psyllium hulk. Nature’s Path makes an organic cereal, Smart Bran, fortified with psyllium hulk One serving of 2/3 cup supplies 13 g of fiber, including 3 g of soluble fiber, the kind of fiber found in psyllium and 52 percent of your daily fiber requirement. However, the nutrition label doesn’t specify how much psyllium is in the cereal. Kellogg’s All Bran Bran Buds cereal, which lists psyllium husk seed as the third ingredient on the nutrition label, claims the cereal supplies 13 g of fiber as well, with 3 g of soluble fiber, and 51 percent of your daily requirement in only 1/3 cup. In this case, the Kellogg’s cereal contains twice as much fiber as the Nature’s Path cereal.
- Several cereals are fortified with psyllium hulk.
- Kellogg’s All Bran Bran Buds cereal, which lists psyllium husk seed as the third ingredient on the nutrition label, claims the cereal supplies 13 g of fiber as well, with 3 g of soluble fiber, and 51 percent of your daily requirement in only 1/3 cup.
Other Fortified Foods
Cereals Containing Psyllium
Some processed foods including nutrition bars and high-fiber muffins, contain psyllium, often in addition to other forms of fiber, such as oats or nuts. Trader Joe’s grocery store, which carries a number of health foods, makes high-fiber muffins that contain psyllium husks and supply 13 g of fiber per muffin. However, the nutrition label doesn’t breakdown the amounts of soluble and insoluble fiber. High-fiber nutrition bars containing fiber supply between5 and 7 g of fiber per bar, depending on the manufacturer. The Clif Sustained Energy bars all contain psyllium and 5 g of fiber, with 4 g listed as insoluble fiber.
- Some processed foods including nutrition bars and high-fiber muffins, contain psyllium, often in addition to other forms of fiber, such as oats or nuts.
- Trader Joe’s grocery store, which carries a number of health foods, makes high-fiber muffins that contain psyllium husks and supply 13 g of fiber per muffin.
Adding Psyllium to Foods
Psyllium can be sprinkled on foods such as cereals, soups or yogurt. You can also make smoothies containing psyllium, but psyllium thickens liquids quickly, so drink the mixture before it has time to thicken to a gelatinous consistency, the University of Maryland suggests.
Cereals Containing Psyllium
Side Effects of Fiber Cereal
What Cereals are Recommended for People With Diabetes?
Benefiber Side Effects
Nopalina and Weight Loss
Wheat Dextrin & Fiber
Benefiber & Bloating
How Much Fiber in Psyllium Husk?
Metamucil & Diarrhea
Oat Bran Vs. Oatmeal for Cholesterol
- HealthCastle.com: Psyllium for High Cholesterol and Heart Disease; Gloria Tsang, R.D.
- University of Maryland Medical Center: Psyllium
- Nature's Path Organic: Organic Smart Bran
- Kellogg's: All Bran Bran Buds
- Nature's Path: SmartBran Cereal
- MedlinePlus: Constipation Self-Care
- Bruma Jose M. Satiety effects of psyllium in healthy volunteers. Appetite. Volume 105, 1 October 2016, Pages 27-36. doi:10.1016/j.appet.2016.04.041
- Lever E, Cole J, Scott SM, Emery PW, Whelan K. Systematic review: the effect of prunes on gastrointestinal function. Aliment Pharmacol Ther. 2014;40(7):750-8. doi:10.1111/apt.12913
- de Bock M, Derraik JG, Brennan CM, et al. Psyllium supplementation in adolescents improves fat distribution & lipid profile: a randomized, participant-blinded, placebo-controlled, crossover trial. PLoS One. 2012;7(7):e41735. doi:10.1371/journal.pone.0041735
- Lambeau KV and Johnson W. McRorie, Jr. Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy. J Am Assoc Nurse Pract. 2017 Apr; 29(4): 216–223. doi:10.1002/2327-6924.12447
- Moayyedi P, Quigley EM, Lacy BE, et al. The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis. Am J Gastroenterol. 2014;109(9):1367-74. doi:10.1038/ajg.2014.195
- Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D'Alessio DA. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects, patients at risk of type 2 diabetes mellitus, and patients being treated for type 2 diabetes mellitus. Am J Clin Nutr. 2015 Dec;102(6):1604-14. doi:10.3945/ajcn.115.106989
- Proctor & Gamble. Metamucil.
- Food Information Council Foundation. Fiber Fact Sheet.
- El-Salhy Magdy, et al. Dietary fiber in irritable bowel syndrome (Review). Int J Mol Med. 2017 Sep; 40(3): 607–613. doi:10.3892/ijmm.2017.3072
- University of California San Francisco. Increasing Fiber Intake.
A registered nurse with more than 25 years of experience in oncology, labor/delivery, neonatal intensive care, infertility and ophthalmology, Sharon Perkins has also coauthored and edited numerous health books for the Wiley "Dummies" series. Perkins also has extensive experience working in home health with medically fragile pediatric patients.