A soluble plant fiber that forms a thick gel in the gut and largely resists being broken down by bacteria. The evidence is strongest for lowering "bad" cholesterol and normalizing bowel habits in both directions, and moderate for steadying blood sugar. Benefits for weight, blood pressure, and the gut lining are smaller or still preliminary. (Full Review)
| Marker | Target | Why |
|---|---|---|
| LDL cholesterol | < 100 mg/dL (functional often < 80) | Primary target psyllium lowers |
| Non-HDL cholesterol | < 130 mg/dL (functional often < 100) | Captures all atherogenic particles psyllium reduces |
| Apolipoprotein B (apoB) | < 80 mg/dL (lower if high risk) | More direct count of harmful particles than LDL alone |
| Fasting blood glucose | 70–90 mg/dL (functional) | Detects glycemic benefit and hypoglycemia risk |
| HbA1c | < 5.4% (functional optimal) | 3-month average blood sugar; tracks durable glycemic effect |
| Blood pressure | < 115/75 mmHg (functional optimal) | Detects modest blood-pressure benefit |
Cadence: Lipid panel and fasting glucose at baseline and ~8–12 weeks; HbA1c at baseline and ~3 months, then every 6–12 months for stable users; blood pressure at baseline and periodically.