06/24/2026
FIBRE
Most of us aren't getting enough fibre through food alone, and fewer than 10% of adults are actually meeting their recommended daily fibre targets.
That doesn't mean supplements should replace fruits, vegetables, beans, lentils, and whole grains - but psyllium can be a practical tool to help close the gap.
One of the reasons I talk about psyllium so often is that it's one of the few supplements with decades of research behind it and benefits that consistently show up in clinical guidelines.
Psyllium has evidence across multiple areas of health:
• It can lower LDL ("bad") cholesterol — studies show roughly a 7% reduction, which is meaningful for a fibre supplement.
• It can improve blood sugar control, particularly in people with type 2 diabetes. One clinical pearl: the evidence suggests it works best when taken before meals.
• And yes - it can help with constipation and keeping things moving.
As always, start low, go slow, and drink plenty of water.
Fibre isn't flashy, but it's one of the most evidence-based supplements I talk about in clinic.
Dr. Erika Reiser
