Plantago lanceolata L. (plantain) increases herbage dry matter (DM) production and quality during warm and dry conditions due to its deep roots and drought tolerance and reduces nitrogen losses in grazing systems compared to traditional pastures. However, plantain density usually declines after the third growing season, mainly due to defoliation management. The effects of defoliation frequency and intensity on water-soluble carbohydrate (WSC) reserves and below-ground plant responses need further research to optimize grazing strategies for improved productivity and sustainability of grazing systems. Our study investigated the effects of defoliation frequencies (15, 25, and 35 cm of extended leaf length, ELL) and intensities (5 and 8 cm of residual heights) on morphological traits and WSC concentrations in plantain biomass under controlled environmental conditions. Defoliation frequency significantly influenced morphological and chemical characteristics and biomass distribution more than residual height. Less frequent defoliations promoted above-ground herbage DM production, reproductive stems, and root biomass. Root architecture showed adaptations in response to defoliation frequency, optimizing resource acquisition efficiency. Frequent defoliation reduced high molecular weight WSC concentrations in leaves, affecting regrowth capacity and DM mass. A defoliation frequency of 25 cm ELL (~15 days) balances herbage production and root development, promoting long-term pasture sustainability.