This Weight-Loss Favorite Fiber Supplement Can Help Boost Brain Health

Meet the experts: Molly Rapozo, RDN, is a senior nutrition and health educator at Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA; Jessica Cording, RD, CDN, is the author of The Little Book of Game-Changers; Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, CA.

How does fiber boost brain health?

Recent research shows loading up on fiber can do your brain health a solid.

One randomized controlled trial published in Nature Communications last year split 36 pairs of twins into two groups: One took a placebo and the other took a daily fiber supplement for 12 weeks. The researchers discovered that people in the fiber supplement group did better on brain function assessment tests and showed better reaction times and processing speeds than those in the placebo group.

A slightly older rat study also found that psyllium husk in particular reduced white matter damage in the brain, which is a symptom associated with dementia.

The link between getting plenty of fiber and good brain health is likely tied to the gut-brain axis, a network of connections between your gut and your brain, says Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, CA.

“I often see patients with gastrointestinal complaints like abdominal pain also have neurological complaints like headaches,” he says. “Fiber is important for gastrointestinal health as it helps our bodies excrete out waste and aids in flushing our system.”

Dr. Segil says he’s seen patients have fewer headaches when they’re able to take care of their gut health. “A happy gut with fiber may cause a happy brain by helping our bodies clean themselves out and balance things better,” he says.

Is psyllium husk a good source of fiber?

Let’s back up a sec: Psyllium husk is a soluble plant fiber, which means it pulls in water and creates a gel-like substance in your gut, says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. “It helps with building stool bulk and can help you to feel full,” she explains.

And yes, Cording says that psyllium husk is a great tool for upping your fiber intake. “It can support heart health, digestive regularity, and weight management,” she says.

A diet high in fiber—including psyllium husk—”is healthy for diabetes, hypertension, and for both cardiovascular and cerebrovascular health,” Dr. Segil says.

What other sources of fiber can I add to my diet?

Eating a diet rich in plants is the best way to meet your fiber needs, according to Molly Rapozo, RDN, senior nutrition and health educator at Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA. And those same fiber sources tend to be nutrient rich, so it’s a win-win.

Here are some of the best sources of fiber, according to the Dietary Guidelines for Americans:

• Bran cereal
• Lima beans
• Artichokes
• Lentils
• Guava
• Broccoli
• Raspberries
• Popcorn
• Cooked bulgar
• Pumpkin seeds

How much fiber should I be consuming?

Fiber recommendations vary slightly by age and gender, but it’s generally suggested that you aim to consume 28 grams a day.

If you’re taking fiber supplements for the first time, start small (think ½ teaspoon in an 8-ounce glass of water once a day) before ramping up, according to Mount Sinai. You can gradually up your dosage as time goes on.

What are some other good fiber supplements?

While psyllium husk is a common fiber supplement, Cording says you can also get in fiber by adding chia seeds to your diet. “You can also look for products that use chicory root and inulin as the fiber source,” she says.

Women’s Health also has put together a great little guide for all your fiber supp needs.

High Fiber Diet Supplements

NOW Psyllium Husk Powder

Now 22% Off

“This can work to relieve both constipation by increasing stool bulk and diarrhea by helping to absorb water and slow down stool passage in the colon,” dietitian May Zhu, RD, the founder of Nutrition Happens, previously told WH. It’s also versatile and can be added to beverages or soft foods.

Metamucil 3-in-1 Psyllium Husk Fiber Supplement

Now 11% Off

This capsule is designed to help you maintain healthy blood sugar levels, lower cholesterol, promote digestion and gut health, and support regular bowel movements. Another perk? Metamucil is a top-recommended brand, according to our experts, so you can trust the quality and purity of your supps.

O Positiv GOGO Fiber Gummies

“These are orange sorbet-flavored and get their fiber from chicory root providing three grams of fiber per two gummies,” Amy Gorin, RDN, an inclusive plant-based dietitian previously told WH. Taking them will keep you regular and support good gut bacteria.

Thorne FiberMend Prebiotic Powder

This plant-based, water-soluble fiber helps you deal with constipation and aids digestion overall. It’s sugar-free, mixes easily with your favorite bev, and it’s rich in antioxidants.

Again, if you’re able to get fiber in your diet from your diet alone, that’s great. But if you need a boost, adding psyllium husk to your day isn’t a bad idea—for your body or your mind.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.