Psyllium is the husk gotten from the seed of a plant called Plantago.
Psyllium husk is the main active ingredient in Metamucil, a fibre supplement often used to reduce constipation. This solubility allows it to pass through your digestive system without being completely broken down or absorbed.
Instead, it absorbs water and becomes a viscous compound that benefits constipation, diarrhoea, blood sugar, blood pressure, cholesterol and weight loss.
Psyllium can be consumed in doses of 5-10 grams with meals, at least once per day.
Check out these interesting benefits of psyllium husk:
The most popular use of Psyllium is to cleanse the system and treat constipation. This is because it increases the bulk in your stool, an effect that helps to cause movement of the intestines. It works by helping with the absorption of water, which increases the size and moisture of stools. The end product is bigger and more easily passable stools.
For those seeking to lose weight, Psyllium husk is a great go-to. It increases satiety when ingested 30 minutes prior to a meal with a full glass of water. This allows the Psyllium to expand and create a full feeling! Consuming less food and calories long term will inevitably help your stomach to shrink in size, therefore it will eventually become natural to require less food to reach satiety.
Introducing more soluble fibre into your diet can help reduce rises in blood glucose levels. It does this by using its gel-forming fibres to slow down the digestion of food, which helps regulate blood sugar levels. It is recommended to take with the meal rather than before.
Psyllium has also been proved to regulate bowel movement and stop irregularities like diarrhoea by acting as a water-absorbing agent, which increases stool thickness and slows down its passage through the colon. Healthy bowel movement is imperative to comfort in daily life and activities.
Psyllium is able to bind to fat and bile acids, which promotes their excretion from your body. In the process of replacing these lost bile acids, the liver uses cholesterol to produce more, hence, decreasing blood cholesterol levels. Studies have shown that Psyllium reduces LDL (bad cholesterol) levels and increases HDL (good cholesterol) levels. This extract also helps lower cholesterol levels.
When mixed with water, Psyllium can hold food together. It is the main ingredient used in preparing low-carb, alternative swallows that can be used in any diet.
Psyllium is available in husk, granules, capsules or powder and can be gotten at pharmacies or health stores near you.