Psyllium is an annual herb native to Asia, the Mediterranean region, and North Africa and is noted for its presence in the United States in California, Arizona, Nevada, Utah, and Texas. Psyllium grows in sandy and muddy soil. Seeds and hulls have been traditionally used in India, Europe, China, and the United States for many digestive purposes due to both soluble and insoluble fiber content. In modern society today, gastrointestinal disorders become “modern diseases” associated with each person’s life. The US Food and Drug Administration (FDA) recognizes Psyllium seeds as a food that should be included in the daily diet to help with laxative, weight loss, and treatment of digestive-related diseases such as constipation, hemorrhoids, diarrhea, colon cancer. In addition, psyllium also has many other benefits like helps you to adjust cholesterol, high blood sugar, and support weight loss effectively.
1. The active ingredient in Psyllium
✅ Psyllium nuts are very high in soluble fiber, which is the main active ingredient in Metamucil, a fiber supplement often used to relieve constipation. 60% of psyllium husk is found to be soluble fiber. This corresponds to the research of the scientists: If in 100 g of oat bran there is only about 5 g of soluble fiber, psyllium husk has up to 71 g (14 times). This fiber in psyllium husk does not break down in the digestive tract and swells ten times its mass in contact with water, helping to increase the volume of stool in the rectum. Because of this characteristic of psyllium husk, pharmaceutical manufacturers have applied it to produce products for treating constipation and digestive system diseases very effectively. In addition, this soluble fiber property helps to balance the physique, maintain healthy skin, and effectively lose weight.
2. Top 4 psyllium benefits
2.1 Psyllium benefits: Good for the digestive system
- Support treatment of constipation: According to scientific studies, psyllium husk has been shown to reduce constipation significantly. When exposed to water, psyllium peels expand into a gelatin-like paste that helps to increase stool volume and push stool through the digestive tract easily. Another study showed that taking 5.1g of psyllium twice a day for two weeks significantly increased the amount of water, weight of stool, and the total number of bowel movements in 170 people with chronic constipation.
- Helps treat diarrhea: Psyllium helps reduce diarrhea by acting as a water-absorbent, increasing stool consistency, and slowing stool movement through the colon. Moreover, the high fiber content of psyllium seeds helps isolate some bacteria that cause diarrhea and stimulate the activity of beneficial bacteria, thereby improving diarrhea caused by intestinal microorganisms. One study found that psyllium significantly reduced diarrhea in 30 cancer patients undergoing radiation therapy. Another study was conducted on 8 people with lactulose diarrhea. These people were treated with 3.5 grams of psyllium three times a day. This method increases the time the food from the stomach moves to the duodenum from 69 to 87 minutes, which means fewer trips to the WC.
- Good for intestinal microflora: Prebiotics are non-digestive compounds that nourish intestinal bacteria and help them grow. Psyllium is considered to have a prebiotic effect. Small amounts of psyllium can be fermented by intestinal bacteria. This fermentation can produce short-chain fatty acids (SCFA) that are beneficial to health. In addition, because fermentation is slower than other fibers, psyllium does not cause digestive discomfort. In fact, treatment with psyllium for four months can help reduce 69% of gastrointestinal symptoms in patients with ulcerative colitis.
2.2 Psyllium benefits: Helps lower blood sugar
✅ Fiber, especially soluble fiber, can lower blood sugar and insulin by delaying food digestion. Psyllium husk when in contact with food and water in the intestine will gel, causing a feeling of fullness, slowing down the digestive process. Therefore psyllium husk can help diabetics or those who are preventing diabetes. It helps maintain healthy blood sugar in the body. One study gave 56 diabetics treatment with 5.1 g psyllium twice daily for 8 weeks. This treatment reduces their daily blood sugar levels by 11%. In another study, people with type 2 diabetes treated with a higher psyllium dose (5 grams, taken 3 times daily) for 6 weeks, resulting in a drop in blood sugar in the first two weeks 29%.
2.3 Psyllium benefits: Helps lower cholesterol levels
✅ The FDA (US Food and Drug Administration) approved soluble fiber in psyllium husk to reduce blood cholesterol and reduce the risk of heart disease. Psyllium husk is thought to be able to increase bile acid production – the main method of removing cholesterol from the blood. The liver uses cholesterol to produce bile acids to replace the lost bile acids, thereby lowering blood cholesterol levels. Research has shown that at least six weeks of daily use of psyllium husk in the diet is an effective way for obese people to lower cholesterol with very few side effects. One study gave 20 people 15 grams of psyllium daily for 40 days, resulting in an increase in their bile acid synthesis and decreased levels of harmful LDL cholesterol. In another study, 47 healthy people experienced a 6% reduction in LDL cholesterol after taking 6 grams of psyllium per day for six weeks.
2.4 Psyllium benefits: Increase satiety and weight loss
✅ The non-nutritious fiber in psyllium husk encounters water which will expand, occupy a large volume, reduce the hunger reflex. Psyllium husk is commonly used in the Keto diet, both increasing satiety and inhibiting hunger reflexes during the diet. Studies show that supplementing with psyllium, as well as combining it with a high-fiber diet, will result in significant weight loss, body mass index, and body fat percentage. The calorie diet combined with 3 grams of psyllium twice daily helped to reduce an average of 9.9 pounds (4.52 kg) and 3 times/day on average losing 10.12 pounds (4.60 kg) within 16 weeks.
3. Notes when using Psyllium
- Psyllium may not be safe when drinking inadequate water. Be sure to drink black psyllium with plenty of water.
- Use psyllium during pregnancy or breastfeeding, as long as it is used with sufficient water.
- Psyllium can lower blood sugar in people with type 2 diabetes by slowing carbohydrate uptake. Monitor blood sugar levels if you have diabetes and use psyllium. You may need to adjust your diabetes medication dose.
- Do not use psyllium if you have gastrointestinal disease, gastrointestinal stenosis, bowel obstruction, or conditions that can lead to intestinal obstruction.
- Some people are allergic to psyllium. Therefore, these people should not use the black code.
- Because black psyllium can affect blood sugar levels, can interfere with blood sugar control during and after surgery. Stop using psyllium at least 2 weeks before a scheduled surgery.
Recommended for you
🎁 NOW Supplements, Psyllium Husk Caps 500 mg
✅ Since 1968 NOW has been a leader in the natural products industry. Even when healthy foods and natural supplements weren’t mainstream, we’ve never wavered from our mission – to provide value in products and services that empower people to lead healthier lives. Surveys have shown that the fiber content of the American diet is typically about half of government recommended levels. NOW Psyllium Husk capsules can be a convenient way to increase the intake of dietary fiber. Psyllium has the ability to swell up to 50 times its initial volume when added to liquid. This bulking action can play an important role in maintaining regularity and gastrointestinal health. Directions: As a dietary supplement, take 3 capsules with an 8 oz. glass of liquid, twice a day.
🎁 NOW Supplements, Psyllium Husk Powder, Non-GMO Project Verified, Soluble Fiber
✅ Soluble fiber from foods such as psyllium seed husks, as part of a diet low in saturated fat and cholesterol, may impact overall health. A serving of Psyllium Husk Powder supplies 6 grams of the 7 grams soluble fiber necessary per day to have this effect. Directions: As a dietary supplement, vigorously mix 1 level tablespoon daily into at least 12 oz. of water or juice and consume immediately. Be sure to drink plenty of additional fluids throughout the day. Start with smaller amounts and gradually increase over several weeks. Safety Information: Take this product as recommended. Without drinking enough liquid the product may swell in the throat, causing blockage or choking. Avoid use if you ever had esophageal narrowing or swallowing difficulties.
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