Introducing No.2
No.2 is a no-nonsense psyllium fibre supplement designed to deliver a powerful fibre boost your body will love. Fibre is essential for your wellbeing - helping your body run smoothly, feel great, and function at its best.
Packed with psyllium husk (the superstar of dietary fibres), No.2 provides fibre clinically proven to support digestive health, gut function, cholesterol management, blood sugar control, and healthy weight management.
No fillers, no artificial additives, no colours. Just honest, high-quality fibre your body will thank you for.
What is psyllium fibre?
Psyllium fibre comes from the seeds of the herb Plantago ovata, cultivated mainly in India. It stands out due to its exceptionally high fibre content (around 85% dietary fibre) with a unique mix of soluble (gel-forming) and insoluble (bulking) fibres (Kassa et al., 2024). These characteristics make psyllium highly effective at supporting digestion, easing bowel movements, and promoting regularity (Kassa et al., 2024).
Initially recognised for improvements to digestive health, psyllium fibre is now clinically proven to deliver broader health benefits. Extensive research shows it effectively supports gut microbiome health, lowers cholesterol, manages blood sugar and helps maintain a healthy weight by increasing feelings of fullness (McRorie, 2015; Chen et al, 2022; Franco et al., 2020).
Key points
- Super high in fibre: Psyllium is exceptionally high in dietary fibre (~85%), with about 70% soluble (gel-forming) and 30% insoluble (bulking) fibres. The soluble fibre in psyllium forms a soothing gel, softening stools and easing digestion, while its insoluble fibre adds bulk, promoting regular bowel movements.
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Clinically proven health support: Clinical research confirms psyllium’s effectiveness for improving gut health, lowering cholesterol, managing blood sugar, and assisting weight control by helping you feel full longer.
Supports regular bowel movements
Psyllium is widely recognized for effectively managing bowel regularity due to its unique combination of soluble and insoluble fibre. Its soluble, gel-forming fibre softens stools by absorbing water in the gut, making bowel movements easier and helping relieve both constipation and diarrhoea, including symptoms of irritable bowel syndrome (IBS) (Lambeau & McRorie, 2017). Meanwhile, psyllium’s insoluble fibre adds bulk to stools, further promoting regular and healthy digestion (McRorie, 2015).
A review of sixteen randomized controlled trials involving over 1,200 adults confirmed that psyllium supplementation significantly improves bowel habits, with the greatest benefit seen at doses above 10g/day. Compared to other fibre types such as wheat bran, inulin, and polydextrose, psyllium was found to be the most effective at increasing stool frequency and improving stool consistency (Lambeau & McRorie, 2017; Van der Schoot et al., 2022). Due to robust clinical evidence, the American College of Gastroenterology recommends psyllium as the fibre of choice for treating chronic constipation (Lambeau & McRorie, 2017).
Key points
- Supports regularity: Psyllium’s soluble fibre softens stools, easing bowel movements and relieving constipation, diarrhoea, and IBS. Its insoluble fibre adds bulk for regular, comfortable digestion.
- Clinically proven effectiveness: Multiple clinical trials found psyllium significantly improves stool frequency and consistency, outperforming other fibres, especially at daily doses above 10g.
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Professional recognition: Psyllium is officially recognised by the American College of Gastroenterology as the most effective fibre supplement for managing chronic constipation.
Maintains gut health
Psyllium is a prebiotic fibre that nourishes beneficial gut bacteria, essential for a healthy microbiome. The gut microbiome plays a crucial role in metabolism and immune function, helping to regulate inflammation and maintain a strong intestinal barrier. Disruptions in gut bacteria have been linked to obesity, type 2 diabetes, and inflammatory bowel disease (De Vos et al., 2022).
Research shows that psyllium ferments in the gut, producing short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate, which are vital for gut health. These SCFAs reduce inflammation, strengthen the gut lining, and support immune function. They also interact with gut and immune cells to help regulate inflammation and protect against intestinal diseases. Higher SCFA levels have been associated with a lower risk of leaky gut and colorectal cancer (Nshanian et al., 2025; Kassa et al., 2024).
By nourishing gut bacteria, boosting SCFA production, and promoting gut balance, psyllium is a powerful tool to support digestive health.
Key Points
- Prebiotic power: Psyllium is a powerful prebiotic fibre, meaning it feeds beneficial bacteria in your gut, helping build a diverse and healthy microbiome that’s essential for digestion, immunity, and overall health.
- Balances gut flora: Regular psyllium intake promotes beneficial bacterial growth, helping balance your gut microbiome and crowding out harmful pathogens.
- SCFA production & gut barrier integrity: Psyllium boosts SCFA production, which reduces inflammation, strengthens the gut barrier, and supports immune function. Higher SCFA levels have been associated with a lower risk of leaky gut and colorectal cancer.
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Broad health benefits: By supporting your microbiome, psyllium indirectly enhances your metabolism, immune response, and overall digestive wellness, reducing the risk of gut-related diseases
Lowers cholesterol
Psyllium has been shown to significantly lower "bad" LDL cholesterol while keeping "good" HDL cholesterol unchanged (McRorie, 2015). It works by binding to bile acids in the gut, prompting the liver to use cholesterol to make more, which reduces cholesterol levels in the bloodstream (Kassa et al., 2024). This effect is unique to soluble, viscous (gel-forming) fibres like psyllium, while soluble, non-viscous fibres (such as inulin and wheat dextrin) do not have the same impact (Lambeau & McRorie, 2017).
Psyllium’s cholesterol-lowering benefits are supported by at least twenty-four controlled clinical trials involving over 1,500 participants, with daily doses ranging from 6 to 15 g/day (most studies using 10 g/day). Results showed that LDL cholesterol reductions ranged from 6% to 24%, with the most significant reductions seen in individuals with higher baseline cholesterol levels (Lambeau & McRorie, 2017, Kassa et al., 2024).
Due to its proven benefits, the U.S. Food and Drug Administration (FDA) and European Food Safety Authority (EFSA) officially recognize psyllium as a heart-healthy fibre that helps lower cholesterol and reduce heart disease risk (Lambeau & McRorie, 2017).
Key Points
- Clinically proven cholesterol support: Psyllium lowers LDL (“bad”) cholesterol without affecting HDL (“good”) cholesterol by binding to bile acids in the gut. In 24 clinical trials involving over 1,500 participants, psyllium reduced LDL cholesterol by 6% to 24%, with the most significant benefits observed in individuals with high baseline cholesterol.
- Type matters: Only soluble, viscous (gel-forming) fibres like psyllium reduce cholesterol. Soluble, non-viscous fibres (e.g., inulin, wheat dextrin) don’t provide this benefit.
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Officially recognised: Psyllium’s cholesterol-lowering benefits are recognized by regulatory bodies including the FDA (U.S.) and EFSA (Europe), who endorse it as a heart-healthy fibre.
Supports cardiac health
Cardiovascular diseases remain a significant global health concern, making effective blood pressure management vital for reducing overall heart disease risk. Psyllium fibre can help improve heart health beyond its cholesterol-lowering properties by modestly but significantly reducing blood pressure.
A systematic review of eleven controlled trials (involving 592 participants) found that psyllium supplementation led to an average reduction in systolic blood pressure of approximately 2.04 mmHg. The benefits were particularly pronounced among participants with higher initial blood pressure, and greater improvements were noted with longer supplementation periods of eight weeks or more (Clark et al., 2020).
In addition, psyllium supports heart health by decreasing inflammation and enhancing the function of blood vessels, partly due to beneficial changes in gut bacteria. These positive effects help to reduce overall cardiovascular stress and improve long-term heart health (Franco et al., 2020; Kassa et al., 2024; Chen et al, 2022).
Key points
- Lowers blood pressure: Psyllium supplementation significantly lowers systolic blood pressure, particularly beneficial for people with hypertension.
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Supports cardiac health: Psyllium reduces inflammation, supports healthy blood vessels, and positively influences gut bacteria, contributing to overall cardiovascular health.
Supports weight management
Psyllium fibre supports weight management by helping control appetite and increasing feelings of fullness. Psyllium forms a gel when it absorbs water, slowing digestion and stomach emptying, which can reduce hunger and calorie intake (Lambeau & McRorie, 2017; Chen et al, 2022).
Clinical studies indicate that psyllium supplementation can significantly reduce appetite and support weight loss. One study found that taking about 10 g of psyllium before meals notably reduced hunger and the desire to snack between meals compared to a placebo (Lambeau & McRorie, 2017). Another review confirmed psyllium supplementation, both alone and combined with a fibre-rich diet, resulted in measurable reductions in body weight, BMI, and body fat percentage (Kassa et al., 2024; McRorie, 2015).
Key Points
- Weight management tool: Psyllium helps manage appetite by forming a gel in the stomach, which slows digestion, promotes a feeling of fullness, and reduces hunger and calorie intake.
- Alone or together: Psyllium fibre is effective in supporting weight management on its own, but it is even more beneficial when combined with a balanced, fibre-rich diet.
Blood sugar management
Psyllium fibre has demonstrated significant benefits in managing blood sugar, making it particularly valuable for individuals with type 2 diabetes. Its gel-forming properties slow digestion and absorption of carbohydrates, helping stabilize blood sugar levels after meals. Clinical studies have shown psyllium supplementation improves glycemic control by significantly reducing fasting blood glucose and HbA1c (a long-term indicator of blood sugar levels) (McRorie, 2015; Lambeau & McRorie, 2017).
A review of clinical trials found psyllium supplementation consistently lowered post-meal blood sugar spikes and improved insulin sensitivity (McRorie, 2015). In one clinical review specifically involving type 2 diabetes patients, psyllium fibre significantly reduced fasting glucose and HbA1c levels, demonstrating its potential as an effective dietary intervention for diabetes management (Franco et al., 2020).
Key Points
- Supports stable blood sugars: Psyllium slows carbohydrate absorption, helping maintain stable blood sugar levels. It reduces post-meal blood sugar spikes and improves insulin sensitivity.
- Supports type 2 diabetes management: Psyllium is clinically shown to help lower fasting blood glucose levels in individuals with type 2 diabetes by slowing carbohydrate absorption and improving insulin sensitivity.
REFERENCES
Chen, C., Shang, C., Xin, L., Xiang, M., Wang, Y., Shen, Z., Jiao, L., Ding, F., & Cui, X. (2022). Beneficial effects of psyllium on the prevention and treatment of cardiometabolic diseases. Food & Function, 13(13), 7473–7486.
Clark, C. C. T., Salek, M., Aghabagheri, E., & Jafarnejad, S. (2020). The effect of psyllium supplementation on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Korean Journal of Internal Medicine, 35(6), 1385–1399.
De Vos, W. M., Tilg, H., Van Hul, M., & Cani, P. D. (2022). Gut microbiome and health: mechanistic insights. Gut, 71(5), 1020-1032.
Franco, E. A. N., Sanches-Silva, A., Ribeiro-Santos, R., & de Melo, N. R. (2020). Psyllium (Plantago ovata Forsk): From evidence of health benefits to its food application. Trends in Food Science & Technology, 96, 166–175.
Kassa, M. G., Teferi, D. A., Asemu, A. M., Belachew, M. T., Satheesh, N., Abera, B. D., & Erku, E. G. (2024). Review on psyllium husk: Nutritional, functional, health benefits, food industry applications, waste treatment, and potential negative effects. CyTA - Journal of Food, 22(1), 2409174.
Lambeau, K. V., & McRorie, J. W. (2017). Fibre supplements and clinically proven health benefits: How to recognize and recommend an effective fibre therapy. Journal of the American Association of Nurse Practitioners, 29(4), 216–223.
McRorie, J. W. (2015). Evidence-based approach to fibre supplements and clinically meaningful health benefits. Nutrition Today, 50(2), 82–89.
Nshanian, M., Gruber, J. J., Geller, B. S., Chleilat, F., Lancaster, S. M., White, S. M., Alexandrova, L., Camarillo, J. M., Kelleher, N. L., Zhao, Y., & Snyder, M. P. (2025). Short-chain fatty acid metabolites propionate and butyrate are unique epigenetic regulatory elements linking diet, metabolism, and gene expression. Nature Metabolism, 7(1), 196–211.
Van der Schoot, A., Drysdale, C., Whelan, K., & Dimidi, E. (2022). The effect of fibre supplementation on chronic constipation in adults: An updated systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 116(5), 953–969.