Psyllium husk is a healthy source of soluble fiber with a wide range of uses. As a supplement, it is known for its potential to improve gut health and promote weight loss; In clinical settings, it is typically used to treat constipation; and in keto kitchens, its gluten-mimicking properties allow us to make low-carb baked goods with the right texture and flavor.
Psyllium husk may also be referred to as psyllium fiber, ispaghula, and white or blonde psyllium. Many brand name fiber supplements, such as Metamucil, Fiberall, and Perdiem Fiber, use psyllium husk as their active ingredient as well.
Psyllium is a soluble fiber used primarily as a gentle bulk-forming laxative in products such as Metamucil. It comes from a shrub-like herb called that grows worldwide but is most common in Pakistan. Each plant can produce up to 15,000 tiny, gel-coated seeds, from which psyllium husk is derived.
The technical definition of Psyllium husk is the outer covering of the seeds (known as the seed husk) from the Plantago ovata plant (and occasionally other members of the genus Plantago).
In fact, psyllium husk powder has become a staple ingredient for many gluten-free, low-carb, and keto recipes because of its ability to thicken liquids, replace gluten’s binding properties, and mimic the texture of whole-wheat baked goods.
The soluble fiber found in psyllium husks can help lower cholesterol. Psyllium can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems. Psyllium has also been used to help regulate blood sugar levels in people with diabetes. When psyllium husk comes in contact with water, it swells and forms a gelatin-like-mass that helps transport waste through the intestinal tract. Several large population based studies also suggest that increased fiber intake may reduce risk of colon cancer, but other studies have been conflicting.
Benefits of Phsyllium Husk:
Followings are the Benefits of Phsyllium Husk:
· Optimize Gut Health:
When combined with liquid in the intestinal tract, psyllium husk swells and produces more bulk. This stimulates the intestines to contract and helps speed the passage of well-formed stool.
Many well-designed studies have shown that psyllium relieves constipation. When combined with water, it swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract. Psyllium is widely used as a laxative in Asia, Europe, and North America.
· Improves Crucial Cardiovascular:
Increasing soluble fiber consumption, in general, has been found to be a heart-healthy choice. The soluble fibers found in psyllium fiber have been shown to be particularly beneficial.
In fact, the US Food and Drug Administration has even authorized a health claim that soluble fibers from psyllium husk, beta glucan in oats, and beta-glucan in barley can reduce the risk of heart disease. This mostly due to the fact that these soluble fibers have been consistently shown to lower blood total- and LDL-cholesterol levels.
· Regulate Blood Sugar:
Fiber supplementation has been shown to reduce insulin and blood sugar levels after meals. Psyllium husk fiber is particularly effective at this because it gells and swells in the digestive tract, slowing the digestion of food.
A meta-analysis of 35 randomized and controlled clinical studies found that psyllium husk taken before meals was highly effective for type 2 diabetics. More specifically, they showed significant improvement in both fasting blood glucose concentration and glycated hemoglobin (HbA1c) after multi-week supplementation.
Subjects with pre-diabetes also experienced an improvement, albeit modest. No significant glucose-lowering effect was observed in subjects without blood sugar related issues.
· Helps in Weight Loss:
Not only can its gelling properties help manage type 2 diabetes, but psyllium can help control appetite and boost weight loss results as well.
Studies on healthy subjects found psyllium husk supplementation to decrease hunger and desire to eat, as well as increase their feeling of fullness relative to placebo. This effect may help us feel satiated from fewer calories, eat less food throughout the day, and lose weight without fighting against hunger.
Some research indicates that psyllium’s appetite-reducing properties can contribute to a decrease in BMI, an increase in fat loss, and a reduction in calorie intake throughout the day. However, other studies have found no significant impact on weight loss.
These contradictory results reflect the complex nature of changing body composition and how important it is to find what works for each individual.
Also worth noting is that the combination of low-carb foods (which are already highly satiating) and psyllium husk supplementation has yet to be tested. It is likely that adding psyllium husk to your low carb or keto diet will only boost its weight loss potential.
Psyllium can also be used to help relieve mild-to-moderate diarrhea. It soaks up a significant amount of water in the digestive tract, making stool firmer and slower to pass.
Although studies are not entirely conclusive, adding fiber to your diet, particularly psyllium, may help lower blood pressure. In one study, 6 months of supplementation with psyllium fiber significantly reduced both systolic and diastolic blood pressure in overweight people with hypertension.
How to use Phsyllium Husk?
If you use a commercial product that contains psyllium, follow the package directions.
If you are not used to taking psyllium, it is best to begin with a low dose (such as 1/2 tsp. in an 8 oz. glass of water once a day), then gradually increase the dose as needed.
Your health care provider may recommend higher doses of psyllium to treat certain conditions. You can take psyllium first thing in the morning or before bedtime.Thanks for Reading, Peace !!!!