Psyllium husk is one of the most common laxatives available on the market. It is also good for diabetes management as well as improving heart health.
Psyllium husk, also known as Isabgol, is popular for its laxative abilities and is known as a common remedy for constipation. However, fiber supplements also have a number of health benefits beyond constipation. Psyllium husk contains soluble fiber which is good for digestion and heart health. Can be used to regulate cholesterol levels and blood pressure, as well as diabetes management. Available in powder, capsule and over-the-counter packaging. However, excessive consumption can be counterproductive and can cause side effects such as allergies and digestive problems. Read on to find out how to consume psyllium husk and how it helps our body.
What is psyllium husk?
Psyllium husk is a natural fiber that comes from the seeds of the Plantago ovata plant. “It is commonly used as a dietary supplement to improve digestion, relieve constipation, and help regulate blood sugar and cholesterol levels,” explains dietitian Kejal Shah. A study published in the Journal of the American Association of Nurse Practitioners states that this unfermented gel-forming fiber is also good for weight loss.
What is psyllium husk used for?
Psyllium husk is mainly used for:
1. Relieves constipation
Psyllium husk acts as a natural laxative by absorbing water and forming a gel, which helps facilitate bowel movements. A study published in the International Journal of Molecular Sciences states that this helps trap water in the intestines, and this helps make bowel movements easier.
2. Irritable Bowel Syndrome (IBS)
It may also relieve symptoms associated with IBS. This helps reduce inflammation in the body, says research published in the Turkish Journal of Gastroenterology. IBS patients who participated in the study reported their symptoms reduced by as much as 90 percent.
3. Cholesterol management
The use of psyllium has been proven to reduce total and LDL cholesterol levels, thereby contributing to heart health. A study published in the American Journal of Clinical Nutrition observed that participants given 5.1 grams of psyllium husk, twice daily, for 26 weeks, reported reduced cholesterol levels.
4. Control blood sugar
Consuming fiber supplements can help regulate blood sugar levels. This makes it useful for diabetes management. Check out the meal plans for diabetes that you can get with psyllium husks for best results.
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5. Weight management
This increases feelings of fullness, potentially aiding weight loss efforts. A study published in Nutrition Today observed that a two-month study conducted on 40 overweight type 2 diabetes patients, showed that psyllium significantly reduced body weight by 3.7 kg compared to placebo.
6. Blood pressure regulation
A slight decrease in blood pressure, especially in hypertensive patients can also be observed with consumption of psyllium husk. A study published in Food Science & Nutrition observed that fiber supplements reduced systolic blood pressure and increased diastolic blood pressure (DBP) in participants non-significantly.
What dose of psyllium husk is prescribed?
The prescribed dose of fiber supplements usually ranges from 5 to 10 grams per day, taken with food, says Shah. A common starting point is 5 grams with a glass of water, three times daily. It is recommended to increase the dose gradually, if well tolerated, to a maximum of 20 to 25 grams daily for optimal benefits. It’s important to drink plenty of water to aid its effectiveness and prevent gastrointestinal discomfort.
What are the different ways to consume psyllium husks?
Fiber supplements can be taken in various forms:
• Powder: Mix 1-2 teaspoons with at least 1 glass of water or liquid. Stir well and drink immediately so it doesn’t thicken.
• Capsule: Take 5-6 capsules with a full glass of water, usually 1-3 times daily.
• Wafers: Chew thoroughly before swallowing, follow the recommended dosage on the packaging.
• Package: Similar to powder, dissolve the contents in water and consume immediately.
Always ensure adequate fluid intake to avoid choking and maximize effectiveness.
Who should not consume psyllium husks?
Psyllium husk should be avoided by individuals with the following conditions:
• Those who have experienced allergic reaction for psyllium it is best not to use it.
• People who suffer intestinal disorders or narrowing of the digestive tract is at risk of serious complications.
• People with difficulty swallowing It’s best to avoid psyllium, as it can cause choking.
• Fecal impaction is when a large amount of stool becomes trapped in the rectum or large intestine. Those who experience fecal impaction should not take psyllium, as it can worsen the condition.
• If you experience symptoms such as rectal bleeding or severe stomach pain, then immediate discontinuation and medical consultation is recommended.
• Caution is advised for sufferers kidney problemsbecause psyllium can affect fluid balance. Check out the signs and examination of kidney disease here.
What are the side effects of psyllium husk?
Psyllium husk may cause several side effects such as bloating, gas, stomach ache, cramps, constipation, diarrhea, and nausea. These symptoms may occur, especially when starting psyllium or if taken in excessive amounts. “Some people may experience severe allergic reactions, such as hives, difficulty breathing, and swelling of the face or throat. This requires immediate medical attention,” Shah said. Additionally, if not consumed with sufficient fluids, psyllium can cause choking or gastrointestinal obstruction.
Summary
Psyllium husk comes with various health benefits apart from treating constipation. It is good for digestion and also helps with IBS symptoms. Additionally, it can help with blood sugar, cholesterol, and blood pressure on a regular basis. However, fiber supplements should be consumed in moderation as there are some risks associated with them.
FAQs
How long does it take for psyllium husks to work?
It takes 1 to 3 days to start showing results. However, one must be consistent while using it. It helps to take it at the same time every day. However, do not take it for more than a week without consulting a doctor.
When is the best time to consume psyllium husks?
The best time to consume it is in the morning. However, start with a smaller dose, and increase it gradually.
Can you consume psyllium husk every day?
Yes, it can be done every day, but after consulting a doctor, especially if you have an underlying medical condition.
