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Viscous, gel-forming soluble fiber that slows digestion and increases satiety to support lower energy intake.
Evidence is mixed and effects are small. A 2023 meta-analysis in the American Journal of Clinical Nutrition found isolated soluble fiber produced only minor weight changes in adults with overweight/obesity, while a dose-response meta-analysis of psyllium specifically found no significant effect on body weight, BMI or waist circumference. Soluble fiber more reliably improves glycemia and lipids than it drives weight loss, so its role is supportive (satiety, metabolic health) rather than a primary slimming agent.
Roughly 5-15 g/day of psyllium (often divided before meals); general soluble-fiber intake of 10 g+/day in trials.
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.