FoundationGut, fibreVegan form available
Fibre (psyllium husk)
25–30 g fibre a day tracks with 15–30% lower all-cause mortality; psyllium is the easiest top-up when food falls short.
5/5· Replicated RCTs, guidelinesEstimated monthly cost: ≈ 6 €
Dose
5–10 g daily with plenty of water, increased gradually.
Timing
15 minutes before a meal (satiety) or at bedtime.
⚠ Cautions
Can delay drug absorption — keep 2 hours apart. Not with swallowing problems or bowel strictures.
What it is
A soluble, gel-forming fibre that slows absorption, binds bile acids and feeds the gut microbiome.
What the evidence shows
The 2019 Lancet review (185 cohorts, 58 RCTs): highest fibre intake meant 15–30% less mortality, heart disease and type 2 diabetes. Psyllium RCTs lowered LDL by 5–10% and HbA1c measurably.
Goals
Heart, blood sugarBody weightHealthy years
Related studies
Sources
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.