It’s hard to scroll through social media or browse your favourite health magazine these days without hearing about the latest digestion-boosting trend. From aloe vera shots to sweet potato soup, nothing is off the table for supposed stomach fixes. Videos surrounding this topic garner millions of eyes every day and #GutTock has been trending on social media for months. Even health food companies have tried getting in on the buzz, creating merchandise with slogans like ’hot girls have IBS’ to sell more of their product.  

In reality, there’s nothing hot about irritable bowel syndrome (IBS) – an issue that affects an estimated 13 million Brits (with women being twice as likely as men to have it). While research suggests that IBS doesn’t result in any long-term damage to your intestines, it doesn’t make the chronic condition any more easy to deal with.  

Common symptoms include bloating and excessive gas, abdominal pain, diarrhoea or constipation, and even fatigue – all of which may be triggered or worsen with stress or anxiety.

Part of what makes IBS so frustrating is the lack of a cure. Sure, it’s great to rule out more serious digestive disorders like coeliac disease or inflammatory bowel disease (IBD, which, when left untreated, can result in long-term damage to the gut), but often IBS is just as painful, and in some cases, just as debilitating.

This is why chronic sufferers like me have tried (almost) everything under the sun to get some relief. And one of the newest IBS ‘hacks’ to do the rounds online is psyllium husk. It’s been around for thousands of years and is often touted as a low-GI staple, but recently, people have been turning to it as a debloat supplement. 

I decided to try it out for myself for several weeks to see if it made a difference in my symptoms, and unlike other wellness fads, I can confidently say this one’s actually worth the hype.

A plant-based fibre derived from the Indian herb Plantago ovata, psyllium husk is made up of thousands of gel-coated seeds. When these seeds mix with water (which happens after you digest them), the soluble fibre has a gentle bulk-forming laxative effect.

This helps regulate digestion by clearing out unwanted food particles in the gut, which in turn helps to ease constipation and reduce inflammation – two common factors contributing to IBS symptoms.

It’s sold in a few different forms: you can buy dried psyllium husk that you can mix into a glass of water and drink it down, but it can also be bought in supplement form.

“Psyllium husk is one of my favourite supplements to recommend to patients,” says Dr David Kahana, gastroenterologist at 1MD Nutrition. “It is an incredibly powerful dietary fibre that can hold a tremendous amount of water (promoting regularity) and has a prebiotic component that enhances digestion, seals the gut, and helps clear away toxins.”

“Fibre is one of the most important dietary nutrients lacking in our diet, which likely contributes to many digestive issues,” he tells Strong Women. “Psyllium husk, by helping coordinate motility, enhances regularity; it also provides sustenance to the microbiome, which results in less gas production. These benefits add up and result in increased digestive capacity.

“We see evidence that fibre helps with reflux, bloating, constipation, and several non-primary gastrointestinal issues, like fatigue and insomnia. Moreover, by helping clear away toxins, it can promote liver health as well. So there are lots of good reasons to increase dietary fibre, and psyllium husk is a true-and-tested dietary fibre source that has been used for millennia with proven results.” 

IBS symptoms typically cause a lack of regularity – either feeling like you’re going to the bathroom way too much or not nearly enough.

Dr Kahana says that psyllium is especially useful for IBS patients, as “it helps coordinate motility and decreases gas production over time”. By improving both the consistency and speed of your bowel movements, you can end up reducing the uncomfortable symptoms associated with constipation like bloating, cramping and gas.

According to a 2019 study, psyllium was found to have a “significant effect on the microbial composition of healthy adults,” with an even greater result for those who suffered from constipation.  

Research also suggests that of all the fibre supplements on the market, psyllium is the best long-term option for treating gut inflammation associated with IBS. When coupled with other habits like staying hydrated and regularly eating fermented foods, psyllium can be a helpful solution with limited side effects.   

“I treat IBS daily and psyllium is one of the easiest ways to help patients have a more regular bathroom schedule,” says Margo Walter, a nurse practitioner in gastroenterology at CarolinaEast Health.

“I like to say fibre is the gut’s best friend when referring to the microbiome. The important thing to know is that you need to start at a low dose and work your way up. Sometimes, if you take too much at once, it can lead to gas and bloating,” she tells Strong Women.  

There have been no proven adverse effects of taking psyllium, and there’s no real evidence to suggest that taking daily fibre supplements is dangerous. Katherine Zeratsky, registered dietitian and nutrition educator for the Mayo Clinic tells Strong Women: “Taking fibre supplements every day seems to be safe.”

While she suggests aiming to get 30g of fibre from your diet, she also says that for some, fibre supplements can be part of your daily intake. 

Dr Kahana also stresses that psyllium husk must be taken in small doses at first in order to give the microbiome time to adjust. After a few weeks, you can gradually increase the dose until you’ve started to notice that you’re more regular and less gassy.

While it may not seem like the most glamorous supplement to add to your regimen, it’s not just another popular gut trend. Psyllium can certainly make a difference in your health, especially if you suffer from IBS or another chronic digestive condition.  

After taking psyllium for the past month, I can say that I’ve definitely noticed a difference. Not only does my gut feel more regular, but I’ve had significantly less pain and bloating than before I started. It might not be a cure, but thanks to psyllium, I can say goodbye to my symptoms for now. 

Remember, everyone’s gut is different and if you’re having IBS symptoms, your best bet is to see your GP in the first instance.

Images: Getty