In most cases, the supposed benefits of supplements popularized on social media aren’t backed by strong data.

But there is one supplement that robust studies have consistently shown may lower our cholesterol, dampen glucose spikes, help us stay full longer, and even aid in treating constipation and diarrhea — all while serving our microbiome a sweet, sweet feast: psyllium husk.

It’s the primary ingredient in many over-the-counter fiber supplements, but what sets psyllium apart from other fibers are two unique properties:

• It’s rich in arabinoxylan, a molecule that forms a gel when it contacts water, allowing psyllium to promote special reactions, including the conversion of cholesterol into bile acids, as it makes its way through the digestive tract.
• When psyllium reaches the colon, it becomes a prebiotic for your microbiome, spurring the production of beneficial metabolites like short-chain fatty acids.

These properties result in numerous health benefits that are backed by decades of research. Compared with other supplemental fibers, psyllium also rises above the rest in its ability to reduce the risk of cardiovascular, metabolic and gastrointestinal disease.

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