Fibre supplements: psyllium husk, inulin, acacia and PHGG compared

Psyllium husk, inulin, acacia and PHGG are the four names you'll see most on fibre supplements, and they behave quite differently once they meet water. Here's how each one works, what it's like to take, and how to choose a fibre supplement that suits your day. If you're standing in front of the fibre shelf wondering which tub to pick, it helps to know the differences: the right fibre makes the first couple of weeks far more comfortable.

Fibre from food comes first: oats, beans, lentils, vegetables, fruit, nuts and seeds. A supplement simply tops up what your meals already bring. Canadian adults need about 25 g of dietary fibre a day for women and 38 g for men, and plenty of us fall short.

Soluble fibre and insoluble fibre

Dietary fibre is the part of plant foods the small intestine doesn't digest. It comes in two broad kinds, and most fibre supplements lean on the first.

• Soluble fibre dissolves or swells in water. Some kinds, like psyllium, form a thick gel; others, like inulin and acacia, stay thin and are fermented by the bacteria in the colon.
• Insoluble fibre doesn't dissolve. It adds bulk and is found in wheat bran, the skins of fruit and vegetables, and whole grains.

Both play a part in digestive health. Soluble fibre that the gut bacteria ferment is often called prebiotic fibre, because it feeds those bacteria.

Fibre supplements compared

What does psyllium husk do to your body?

Psyllium husk is the outer layer of the seed of Plantago ovata, a plant grown mostly in India. The name comes from the Greek word for flea, a nod to the tiny seeds. The psyllium seed husks are separated from the seed by mechanical milling, and they're mostly soluble fibre.

When psyllium meets liquid, it absorbs water and swells to many times its dry size, forming a soft gel. That bulking action is why psyllium is known as a bulk forming laxative: it helps maintain regularity and supports healthy bowel movements. Because it's retaining water as it moves through, psyllium must always be taken with a full glass of liquid.

Psyllium fibre supplements come three ways:

• Whole husk. Light, fluffy flakes. Our certified organic bulk psyllium from Tootsi is 95% purity whole husk, sold by weight, and it's sugar-free and fat-free.
• Powder. Finely milled husk that mixes faster. NOW Psyllium Husk Powder is psyllium seed husk with nothing added. NOW has been making supplements since 1968.
• Capsules. Measured fibre without stirring a gritty drink. NOW Psyllium Husk capsules hold 500 mg of organic psyllium each, 200 to a bottle.

NOWPsyllium Husk 500 mg capsules500 mg organic psyllium husk per capsule. 200 veg capsules; take with plenty of liquid.Shop →

Benefits of psyllium for digestive health

Psyllium supplements are one of the simplest ways to raise your fibre intake when your diet falls short, and psyllium is the main fibre in many of the best-known fibre drinks on pharmacy shelves. Here's what psyllium fibre brings:

• Regularity. The gel holds water, which adds bulk and softness to stool and helps keep bowel movements regular.
• Fullness. Because it swells, many people find a glass of psyllium before meals helps them feel fuller.
• A steady fibre habit. A measured scoop or capsule makes it easy to get the same amount of fibre every day, alongside fibre from food.

Psyllium is generally safe for most adults when taken with enough water. If you have ongoing bowel changes or a digestive condition, see a healthcare professional rather than simply adding more fibre.

Adding psyllium to your diet

Taking psyllium supplements doesn't have to mean a gritty glass of water. Stir a spoonful of powder into oatmeal, yogurt or a smoothie, or bake with it: psyllium is gluten-free and a favourite in gluten-free baking, where a spoonful helps bread and baked goods hold together. Whole husk works well sprinkled over cereal. Whatever the format, drink a full glass of water with it.

Inulin: a prebiotic fibre

Inulin is a soluble fibre that resists digestion and reaches the large intestine largely intact, where friendly bacteria ferment it. That's why it's called a prebiotic. It has a mild sweetness and disappears into coffee, tea, yogurt and smoothies.

NOW Organic Inulin Powder is made from blue agave; a level teaspoon gives about 2.5 g of dietary fibre. Suku Fibre Gummies give 6 g of prebiotic fibre from chicory root and Jerusalem artichoke inulin in a two-gummy serving, and SUKU is a Toronto company. Organika Belli-Bliss Complete Fibre blends chicory inulin with soluble vegetable, tapioca and citrus fibres for 13 g of fibre per 15 g serving, in a light lemon lime flavour.

Inulin ferments quickly, so it's the fibre most likely to bring a little gas while you get used to it. Start with a small amount and build up over a week or two.

Acacia fibre: the gentle one

Acacia fibre, also called acacia gum or gum arabic, dissolves clear and has no taste at all. It ferments slowly, which is why many people find it easy to take every day. CanPrev Fibre Feel is a single ingredient, organic acacia fibre, at 5 g per scoop. It helps stimulate the growth of healthy bacteria such as bifidobacteria, and CanPrev formulated it to be FODMAP friendly. CanPrev is a Canadian company.

For children, Orange Naturals Kids Organic Fibre is the same organic acacia at 5 g per scoop, for kids 4 and up as well as adults. Organic Traditions Fibre Flow pairs acacia with chicory inulin in single-serve sticks for the office or travel.

What about PHGG?

PHGG stands for partially hydrolysed guar gum. Guar gum on its own makes a thick gel; breaking it into shorter pieces turns it into a soluble fibre that dissolves thin and has very little taste. We don't keep a dedicated PHGG powder on the shelf right now. If PHGG is what you're after, ask us at either store and we'll suggest the closest match. Renew Life FibreSMART includes a little guar gum alongside flaxseed and acacia.

Fibre blends and food fibre

Blends combine several fibres in one scoop or capsule. Renew Life FibreSMART comes as capsules (four a day) or a powder with flaxseed, acacia gum and guar gum, plus marshmallow root and slippery elm. Healthology Daily Fibre Blend is three ingredients only: organic defatted flax, chia and quinoa seed. Organic Traditions Fibre Smoothie in berry blends organic chia, flax, acacia and psyllium with berry powders.

You can also add fibre straight to meals. Organic gluten-free oat bran from the bulk station is high in fibre and cooks into porridge in minutes, and Anthony's Organic Oat Fiber is a fine powder that disappears into muffins and pancakes.

With any fibre, go low and slow, and drink more water than you think you need.

How to start taking a fibre supplement

1. Pick the format you'll use. Powders are the most flexible, capsules suit travel, and gummies or stick packs are easy to remember.
2. Start with a small dose. Begin with half the label serving for a few days, then build up. Your digestion needs time to adjust.
3. Drink plenty of water. Take psyllium with a full glass of liquid, and keep drinking through the day.
4. Mind the timing. Psyllium can slow how other things are absorbed, so take medications at least two hours before or after it.
5. Read the label. Check the fibre per serving and the type of fibre, and look for an eight-digit NPN, which shows the product is licensed for sale in Canada.

Questions we get a lot

Is it a good idea to take psyllium husk every day?

Many people take psyllium daily as part of their routine, and it's generally well tolerated when taken with enough water. Follow the serving on your product and build up gradually.

What is the downside of psyllium husk?

Gas and bloating while you adjust, and a thick texture that some people dislike. Starting small and drinking plenty of water helps. If the texture is the problem, try capsules or switch to acacia.

Which is better, chia seeds or psyllium husk?

They do different jobs. Psyllium is a concentrated soluble fibre made to bulk and gel quickly, while chia is a whole food with fibre, protein and omega-3 ALA that thickens slowly. Our guide to hemp hearts, chia and flax covers how to use chia.

Which fibre supplement is gentlest?

Acacia is usually the easiest to start with because it ferments slowly and has no taste or texture. Inulin ferments faster, so start it in small amounts.

Can I give my kids a fibre supplement?

Choose one made for children and follow the label. Orange Naturals Kids Organic Fibre is for kids 4 and up, and CanPrev Fibre Feel has directions for both children and adults.

Is psyllium gluten-free?

Yes, psyllium is naturally gluten-free. If you avoid gluten strictly, choose a sealed package labelled gluten-free rather than a bulk bin.

Find fibre at either store

You'll find fibre supplements in the digestion section of the supplement aisle, and psyllium and oat bran at the bulk station, at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. For more on the gut, see our guides to probiotics and digestive enzymes. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: product labels and listings for the items shown; Dietary Reference Intakes. This article is general information, not medical advice.