If you do a little search for tips on dealing with hunger, you will eventually find suggestions and testimonies about psyllium husk. It sounds like a good idea, but if you’re Fasting, you may be wondering if it will break your fast. Let’s get into that. 

What is psyllium husk?

Psyllium husk is a type of fibre. It comes from the seeds of a plant called Plantago ovata. It is mostly made up of double fibre, which means it absorbs water. 

When you mix psyllium with water, it swells and forms a thick, gel-like substance. This is what gives psyllium its benefits. 

Psyllium is commonly used to support regular bowel movements, but many people report that it also helps with fullness and blood sugar control. That’s what makes it so great if you’re trying to lose weight. 

How can psyllium help you feel full?

One reason psyllium may help with hunger is that it expands when it absorbs water. This can add bulk to your digestive system and help you feel satisfied for longer. Makes sense, right?

Soluble fibre can also slow digestion. That means when you eat, food may move through your digestive system more slowly, which can help you feel full between meals. 

This obviously can make psyllium useful for people who are trying to manage their appetite or reduce how much they eat. 

However, psyllium is not a magic appetite suppressant. And if you’re an emotional eater and tend to eat even when you’re not hungry, it may not help at all. Psyllium works best as part of an overall eating plan that includes nutritious, satisfying foods. 

Psyllium and blood sugar

Another way that psyllium helps with hunger is that it may support healthy blood sugar levels. 

Because soluble fibre forms a gel, it can slow down digestion and absorption of carbohydrates. This may help reduce how quickly blood sugar rises after a meal. That’s important, because those sharp rises and falls in blood sugar make hunger and cravings worse. 

Research does suggest that regular psyllium intake can have modest benefits for blood sugar control, particularly in people who already have elevated blood sugar. 

(Source: Pubmed.ncbi.nlm.nih.gov/38844885)   

However, psyllium is not a treatment for diabetes. If you have a blood sugar condition or take medication that affects blood sugar, talk with your healthcare provider before adding a fibre supplement. 

Sounds good, but will it break my Fast?

This is where things get a little more complicated. 

Psyllium contains very little digestible carbohydrate, but it is not completely calorie-free, and the fibre interacts with your digestive system and gut bacteria. 

So, if you’re doing a strict Fast for metabolic benefits, psyllium should generally be considered something to take only during your eating window, rather than during your Fast. You’ll still get the benefits, but won’t risk breaking your Fast. 

On the other hand, if your Fasting goal is more about weight loss and not so much the metabolic benefits, you could experiment with psyllium during your Fast and see if it slows down weight loss or not. But that is different from maintaining a clean Fast. If that’s the goal, save psyllium for your eating window. 

What about Carnivore? Can I still take psyllium? 

Technically, since psyllium is a plant-derived fibre, it’s not Carnivore friendly. And many Carnivore experts say that you do not need fibre on a Carnivore diet. Plus, the Carnivore diet tends to calm hunger and cravings, so you likely wouldn’t get anything from the psyllium you’re not already getting from Carnivore. 

How do you take psyllium husk?

If you do decide to try psyllium, which is readily available at health food shops or online through stores like Amazon, start with a small amount. You can gradually increase if needed. Taking too much at once can cause bloating, gas, or stomach discomfort. 

Psyllium husk is usually mixed with water before taking it. Because it absorbs a lot of liquid, it’s important to drink enough water with it. Mix the psyllium into a glass of water and drink it soon after mixing, before it becomes too thick. Follow it with another glass of water if needed. 

Psyllium husk can be useful

It may help you feel fuller, support digestive health, and reduce the rise in blood sugar after meals. But if you’re Fasting, timing matters. 

If your goal is a clean fast, take psyllium during your eating window and leave it out of your Fasting window.