Fiber is more than just a regulator; it is also necessary to deliver critical nutrients throughout the body. Whole grains, fruits, and vegetables provide the most fibre in our diets.
But what if we don’t eat enough fiber-rich foods daily, or if we have personal health issues (like constipation) that could benefit from a fibre boost? Today, many popular commercial fibre supplement brands are laden with artificial flavors, colours, and fillers – nasty! Why would you take a substance that may help you in some ways but may harm you in others?
The most excellent fibre supplements are completely natural and pure. Psyllium husk is an ideal natural approach to increasing your fibre consumption daily! One of the many potential psyllium husk benefits is a lower risk of constipation. What exactly is psyllium husk? Continue reading to find out!
What Is Psyllium Husk?
Psyllium husk is derived from Plantago ovate, a shrub-like herb that grows worldwide but is particularly popular in India. Each plant can yield 15,000 tiny, gel-coated seeds used to make psyllium husk. It is also known as ispaghula at times. What is the purpose of the psyllium husk? It is best known as a natural laxative in health food stores.
What is psyllium husk powder? Psyllium husk powder is a prebiotic and edible soluble fibre. It’s known as a bulking fiber because, after being consumed, it swells, forming a gel-like mass by pulling water from the colon. It then promotes simple, healthy evacuation by cleaning waste out of the colon faster and more efficiently.
Furthermore, psyllium husk has improved heart health and cholesterol levels. According to research, psyllium husk fiber is likewise safe, well-tolerated, and improves glucose control in diabetics. Unlike stimulant laxatives, psyllium is non-addictive and mild.
The dietary fibre present in psyllium husk may aid in the treatment of the following conditions:
- Cancer
- Colitis
- Constipation
- Diabetes
- Diarrhea
- Diverticulosis
- Nutritional Information
A tablespoon of entire psyllium husks comprises approximately:
- 18 kilocalories
- 0 g of protein
- 0 gram of fat
- Carbohydrates: 4 g
- 3.5 g of fibre
- sodium 5 milligrams
- iron 0.9 milligrams (5 percent DV)
Health Advantages
1. Helps with constipation and diarrhea
Constipation is a common health problem. Chronic constipation is most frequent in persons over the age of 60, and symptoms affect up to 50% of nursing home residents. Scientific studies propose psyllium fibre supplementation to alleviate symptoms and relieve natural constipation. Psyllium is preferable to magnesium-based laxatives, which should be avoided due to the possibility of toxicity.
Psyllium husk swells and produces more volume when combined with water or another liquid, encouraging the intestines to contract and aiding in the passage of feces through the digestive tract. Psyllium increases the stool water content and has a higher overall laxative efficacy than docusate sodium.
Because psyllium seed husk aids in excretion, it also aids in the natural treatment of hemorrhoids, which are frequently caused by constipation. Psyllium can also be used to treat mild to moderate diarrhea. It assists diarrhea patients because it absorbs a substantial amount of water in the digestive tract, making the stool harder and slower to transit through the system.
2. Reduces Cholesterol
According to research, psyllium seed husk is a therapeutic supplement to a healthy diet and lifestyle for persons with elevated cholesterol levels.
All subjects in a double-blind, placebo-controlled parallel research maintained their previous diets, which contained less than 300 mg of Cholesterol per day and around 20% of calories from protein, 40% from carbohydrates, and 40% from fat.
The study discovered that eight weeks of psyllium medication reduced serum total cholesterol levels by 14.8%, low-density lipoprotein (LDL) cholesterol by 20.2%, and the ratio of LDL cholesterol to high-density lipoprotein cholesterol by 14.8% compared to baseline values. Total and LDL cholesterol reductions grew gradually larger over time, and this pattern appeared to continue in the eighth week.
Another study published in The Journal of The American Medical Association looked at the efficacy of psyllium seed husk as an additional therapy for persons with mild to moderately elevated cholesterol. This study discovered that psyllium produced a 4.8 percent drop in total cholesterol level and an 8.2 percent reduction in low-density lipoprotein cholesterol level compared to placebo, demonstrating psyllium husk’s potential to lower cholesterol naturally.
3. Aids in Blood Sugar Management
Psyllium can benefit both current diabetics and persons seeking to avoid diabetes because fibres like psyllium husk can help the body maintain a good glycemic balance.
One study looked at the effect of psyllium seed husk fibre on cholesterol and glucose levels as an adjuvant to dietary and pharmacological therapy in type 2 diabetic patients. The study discovered that consuming psyllium regularly can help people with type II diabetes maintain their blood sugar levels without causing severe side effects.
Another study found similar results, demonstrating that psyllium has a favorable therapeutic effect on the metabolic regulation of type II diabetics. Psyllium husk appears to be a sensible choice in the everyday duty of controlling blood sugar levels and a natural cure for diabetes.
4. Improves cardiovascular health and blood pressure
Including high-fiber foods like psyllium seed husk in your diet can help lessen your risk of heart disease. A diet high in water-soluble fibre, such as psyllium husk, is linked to lower triglyceride levels and a lower risk of cardiovascular disease.
A study published in the European Journal of Clinical Nutrition looked at the effects of psyllium on type II diabetes patients and discovered that it not only improved blood sugar but also reduced the risk of coronary heart disease.
Psyllium has also been found to relieve hypertension, which has a direct negative influence on heart function. Hypertension affects 30% of the population and is entirely avoidable.
A good diet is one of the most important ways to reduce hypertension. Six months of psyllium fibre supplementation effectively decreased systolic and diastolic blood pressure in overweight persons with hypertension in a randomized clinical trial.
5. Maintaining a Healthy Weight
Obesity is the most frequent health issue in our culture, impacting all age groups, and it leads to a variety of significant health issues, including diabetes and chronic heart disease. Is psyllium husk effective for weight loss? Psyllium husk is a medicinal plant that has been demonstrated to reduce body weight drastically.
Because it promotes a feeling of satiety when taken, psyllium husk can be highly beneficial in maintaining and achieving a healthy weight. Because we naturally eat less when we are full, adding psyllium husk to our meals can help us not overeat and treat obesity naturally.
Furthermore, the psyllium husk’s capacity to increase the body’s natural elimination mechanism has a good effect on weight since waste materials are removed from the body more rapidly and consistently. A study published in Clinical and Experimental Hypertension in August 2007 discovered that using psyllium for six months reduced body mass index.
If you want to lose weight quickly and manage your meal overeating, use psyllium husk just before or with a meal. According to research, adding functional fibre, such as psyllium husk, should be considered a technique to increase weight-loss diet success.
How to Apply (Plus Dosage)
Are you looking for psyllium husk products? Psyllium can be found in one or more forms at most health food stores and many online merchants. Whole psyllium husks, pulverized psyllium husk powder, and psyllium husk capsules are also available.
Some individuals prefer the entire husks, especially for constipation, while others prefer the more acceptable consistency of the powder. The powder is created by grinding the husks down so that the gel produced is more delicate and has a less gritty texture.
It’s a matter of personal preference, just like flaxseed supplements. When purchasing a psyllium supplement, ensure it is 100 percent pure, which means it is free of gluten, sugar, artificial tastes, artificial colours, and fillers.
Psyllium is an excellent natural alternative to gluten, dubious xanthan gum, and other hazardous and costly baking binding agents. Because psyllium fibre is soluble, it becomes gelatinous and sticky when exposed to water. Researchers discovered that by just adding up to 5% psyllium, they might improve the baking properties of bread.
When utilizing psyllium as a binding agent in baking, you must use more liquid to compensate for the psyllium’s water-absorbing capabilities. Allow your dough or batter to sit for a few minutes to allow the psyllium to gelatinize before adding the required amount of liquid to achieve the desired consistency. Bread, morning cereals, pasta, and snack items can benefit from psyllium seed husk. Psyllium husk keto-friendly foods, such as low-carb bread, can also be surprisingly tasty.
What is the standard serving size of whole psyllium husks?
Adults and children over the age of 12 should take one tablespoon mixed into 8 ounces of a liquid of their choice (water, juice, milk, etc.) 1-3 times per day.
The recommended psyllium husk dosage for children aged 6 to 12 is one teaspoon 1-3 times a day.
What is the standard serving size of psyllium husk powder?
Adults and children over the age of 12 should take one teaspoon mixed into a liquid of their choosing 1-3 times per day.
A half teaspoon 1-3 times a day of psyllium husk powder is advised for youngsters aged 6 to 12.
Side Effects and Risks
Because the fibre in psyllium husk absorbs water, drink plenty of water when taking psyllium products to keep your digestive tract hydrated. Consuming too much fibre without adequate water can induce intestinal pain. Therefore drinking water along with fibre is essential.
Is it possible to consume too much fibre? In general, having too much fibre isn’t a big deal. If you overeat, your body will undoubtedly let you know in the form of feeling full, having gas, and bloating.
What are the psyllium side effects? If you don’t drink enough liquid, psyllium husk powder can swell in your throat and cause a blockage or choking. To avoid psyllium husk side effects, always drink enough juice with your psyllium and follow up with more water if necessary. Avoid using psyllium if you have had esophageal constriction or other swallowing issues. If you have bowel blockages or spasms, avoid using psyllium husk products.
Consuming soluble fibre, such as psyllium seed husk, may help ease some symptoms of irritable bowel syndrome (IBS), such as diarrhea and constipation. However, studies have yielded mixed outcomes, so see your doctor if you have IBS and want to try psyllium pills in your IBS diet.
Psyllium has also been shown to aid with ulcerative colitis and Crohn’s disease. Psyllium has been demonstrated in studies to be as beneficial as the prescription medicine mesalamine in sustaining ulcerative colitis remission. The research is intriguing, but you should consult your doctor to determine how much fibre is appropriate for your unique circumstances.
Is it safe to take psyllium daily? While it’s ideal for getting fibre through foods, the Mayo Clinic says there’s no evidence that taking fibre supplements like psyllium daily is hazardous. Consult your doctor regarding continued daily use.
Take within one to two hours of taking prescription medications, as with all fibre supplements. Before using psyllium, visit a health expert if you are taking any medications or are under the supervision of a doctor.
Last Thoughts
Fiber is an essential, health-promoting component of our diets, yet some people struggle to get enough fibre.
Today, many popular commercial fibre supplement brands are laden with artificial flavours, colours, and fillers.
Psyllium is a natural shrub-like herb used to manufacture psyllium seed husk products, most typically used to relieve natural constipation.
They’re also used to treat diarrhea, decrease Cholesterol, regulate blood sugar, lower blood pressure, and lose weight.
Psyllium powder can be taken by itself in water or another beverage. It can also be used in cooking. Psyllium husk recipes for bread and other baked items can be healthful, fiber-rich, and delicious!