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Psyllium husk is the seed husk of Plantago ovata: almost pure fibre that swells a lot. It binds gluten-free dough and thickens porridge. Use plenty of liquid.
Psyllium husk is made up almost entirely of fibre, and per 100 g it contains an exceptional amount. In practice, though, the 100 g figure matters less than the small amount you actually use in the kitchen: just 5 g gives you around 4 g of fibre. Fat, sugar and protein play only a minor role in psyllium husk.
Psyllium husk tastes very mild, almost neutral. What it really does is change texture: with liquid it forms a gel-like, slightly slippery consistency that binds dishes and keeps them moist. That's why it works well in porridge, overnight oats, smoothies, gluten-free bread or desserts. It suits clear, thin dishes less well, where the gel-like texture can get in the way.
Studies look at psyllium husk mainly in connection with fibre intake, stool volume, fullness and how it behaves as an ingredient in food. Its strong ability to swell and its contribution to fibre intake are well documented. Many everyday claims about digestion come down to this physical property, not to a special "active ingredient" in the sense of a medicine. Overblown claims from the internet – that psyllium husk is "the most powerful prebiotic", for example, or that it works equally well for everyone – are not backed up.
In the kitchen, usually 1–2 tsp per serving. Always use it with plenty of liquid and increase the total amount slowly.
As a dried ingredient, psyllium husk can be used raw, but never eat it dry on its own – always with plenty of liquid.
According to the EMA (European Medicines Agency), psyllium husk contains strong allergens. Allergic reactions up to anaphylaxis are possible, including from inhaled powder, so avoid creating dust when you decant it. Don't use it if you have difficulty swallowing or any narrowing in the digestive tract. Leave ½ to 1 hour between psyllium and any medicines; if you take medication for diabetes or your thyroid, only use it after talking to your doctor.
If you're new to it, start small – for example 1 teaspoon a day. Then increase slowly. For its use as a medicine, the EMA gives 7 to 20 g a day for adults depending on the purpose, split into 1 to 3 servings and always with plenty of liquid, about 30 ml per gram.
As a herbal medicine, psyllium husk is listed for habitual constipation (EMA). That is a medicinal use with a set dose, not a promise for the food. If symptoms last longer than three days, ask your GP or a pharmacist.
Only partly. Gut bacteria can use some of the fibre, but according to the EMA most of it is not fermented in lab tests. How much of this happens varies from person to person and also depends on the rest of what you eat.
That depends on what you want. Psyllium husk mainly provides soluble fibre and swells a lot. Linseed and chia seeds also bring fat, some protein and other micronutrients. If you only want to add fibre, psyllium husk is usually more concentrated.