Quick answer
Psyllium husk powder delivers more fibre per serve and costs less, but needs mixing and has a thick texture. Psyllium capsules (such as 1200mg capsules) are tasteless and portable but provide less fibre per capsule. Both should be taken with plenty of water.
Source
Seed husks of Plantago ovata
Type of fibre
Mostly soluble fibre
Australian fibre target
25g/day women, 30g/day men (NHMRC AI)
Key rule
Take with plenty of water
What is psyllium husk?
Psyllium is the outer coating (husk) of the seeds of Plantago ovata, a plant grown mainly in India. The husk absorbs water and forms a gel, which is why psyllium powder thickens quickly when mixed.
Capsules vs powder at a glance
| Capsules | Powder | |
|---|---|---|
| Fibre per serve | Lower (e.g. 1200mg per capsule) | Higher (grams per spoonful) |
| Texture | None | Thick, gel-like when mixed |
| Taste | None | Mild, earthy |
| Portability | Easy | Needs a glass and water |
| Price per gram of fibre | Higher | Lower |
How much fibre do Australians need?
Australia's National Health and Medical Research Council lists an Adequate Intake of about 25g of fibre a day for women and 30g a day for men. Most fibre should come from food: wholegrains, legumes, fruit, vegetables, nuts and seeds.
Tip: Whichever format you use, drink a full glass of water with each serve, as directed on the label.
Frequently asked questions
Is psyllium husk the same as Metamucil?
Psyllium is the main fibre in several well-known fibre products. Brand-name products may add flavours, sweeteners or other ingredients.
Do psyllium capsules work the same as powder?
They contain the same ingredient. Capsules simply provide a smaller amount per unit, so compare grams of psyllium per serve.
Is psyllium gluten free?
Psyllium itself doesn't contain gluten. Check the product label for allergen statements.
Keep reading
This article is general information only and is not medical advice. Always read the label and follow the directions for use. Dietary supplements should not replace a balanced diet. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak with your doctor or pharmacist before taking a new supplement.
