Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Black psyllium (Plantago indica or Plantago arenaria) is similar in composition and function to the more commonly studied blond psyllium (Plantago ovata). Psyllium seeds and husk are well-established sources of soluble fiber, and their clinical effects in Irritable Bowel Syndrome (IBS) have been explored in numerous randomized controlled trials. Several systematic reviews and meta-analyses, including Cochrane reviews, conclude that psyllium supplementation (primarily blond psyllium, but black psyllium is functionally similar) can improve overall IBS symptoms, particularly in IBS with constipation (IBS-C), by increasing stool bulk, improving stool consistency, and normalizing bowel frequency. Psyllium's water-retaining capacity softens stools and its gel-forming nature can mitigate diarrhea by slowing colonic transit. The evidence base for black psyllium is less robust than for blond psyllium, but both are high in mucilage and act similarly in the gut. There are few head-to-head studies between the two, but the pharmacologic rationale and traditional uses overlap. Safety is generally good, with mild gastrointestinal side effects possible. Current gastroenterology guidelines often recommend psyllium fiber (without specifying species) as a first-line therapy for IBS, especially for those with constipation-predominant symptoms. Thus, there is moderate to strong scientific support for the use of black psyllium in IBS, largely extrapolated from the better-studied blond psyllium.

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