Psyllium Husk, psyllium, vital fiber – this is a product that, under many names, appears on the tongues of more and more people, is stocked in more stores and is gaining popularity. However, not everyone knows about it yet – so what exactly is it?
What is Psyllium Husk?
Psyllium Husk is fiber from the husks of the plantago ovata. It is an annual plant belonging to the plantain family (Plantaginaceae), which, due to its beneficial properties, has been used for medicinal purposes for years. It naturally grows in southwestern Asia, Spain and the Canary Islands, and is cultivated on a larger scale in Brazil, the USA and India.
Psyllium husk primarily contains a large dose of dietary fiber, but it can also contain small amounts of: protein, vegetable oils, vitamin B1 (thiamine) and vitamin B3 (niacin) as well as micro elements such as potassium, magnesium, iron, zinc and copper.
Soluble and insoluble fiber
Psyllium Husk is mostly insoluble fiber, which is not digested in our body, and yet it has many health-promoting properties. It is responsible for better intestinal peristalsis, increases the secretion of digestive juices, increases the frequency of bowel movements, has a mild laxative effect and reduces the risk of cancer.
However, soluble fiber absorbs water in the digestive system, which increases its volume in the stomach and causes a feeling of satiety. It improves intestinal function and slows down the absorption of nutrients, thanks to which, when we consume it, we observe an improvement in the parameters of carbohydrate metabolism.
Why is it worth reaching for Psyllium Husk?
1. Psyllium husk relieves constipation.
Psyllium Husk relieves persistent constipation and makes the intestines finally start working like a well-oiled machine. Fiber is extremely beneficial for our digestive system because it stimulates the regularity of bowel movements, which effectively reduces constipation problems. Scientific research shows that diets rich in fiber significantly accelerate intestinal transit.
The best results can be achieved when you combine such a diet with moderate physical activity and adequate hydration (drinking about 2 litres of water a day). Additionally, it has been observed that the regular consumption of psyllium husk has an antidiarrheal effect, which may be extremely important for people who struggle with this problem.
2. Vital fiber can be helpful in weight loss.
There are many epidemiological studies that clearly confirm that regular consumption of dietary fiber can effectively protect against becoming overweight and obesity. It has been proven that Psyllium Husk contributes to the reduction of BMI and the level of fat tissue in the body. Moreover, a serving of Psyllium Husk is only 21 kcal, which hardly increases the caloric supply.
3. Psyllium husk provides a feeling of satiety.
Despite having a well balanced diet, many people can struggle with feeling hungry during the day. Fortunately, there is an effective way to increase the feeling of satiety and inhibit the urge to snack – psyllium husk. Eating fiber between meals makes you feel full, which helps control your appetite.
4. Lowers cholesterol levels, especially LDL
Fiber is extremely beneficial for heart health because it helps reduce total cholesterol levels, especially the harmful LDL fraction. Numerous scientific studies confirm that consuming dietary fiber, especially in the form of Psyllium Husk, in the amount of 3-24g per day for just 2 weeks, can significantly reduce cholesterol levels. Moreover, in the long term, we may observe reductions in the risk of complications in people with coronary heart disease, the risk of death from heart disease, as well as a lower probability of atherosclerosis and an improvement in the lipid profile among patients. This proves the great potential of vital fiber as a natural and effective means of supporting heart health.
5. Reduces blood pressure.
It turns out that Psyllium Husk may play an important role in reducing hypertension. Research confirms that in people struggling with hypertension, regular consumption of fiber may lead to a reduction in systolic blood pressure. This natural remedy helps fight hypertension problems and supports the health of the cardiovascular system.
6. Lowers blood sugar levels.
Many studies confirm the beneficial effect of Psyllium Husk on the regulation of blood parameters in people with diabetes. It has been found that a diet enriched with fiber contributes to the reduction of glucose and glycated haemoglobin levels. Taking Psyllium Husk can prevent rapid spikes in glucose levels. For best results, it is recommended to consume fiber before a meal.
7. It is a great prebiotic and has a positive effect on the intestines.
Diet plays a key role in shaping the intestinal microbiota, which is of great importance in the context of the body’s immunity. Intestinal microorganisms influence our well-being because they are responsible for the production of important neurotransmitters such as serotonin and dopamine, and they also participate in the synthesis of some vitamins.
Studies have shown that consuming dietary fiber contributes to the growth of health-beneficial bacteria, such as Bifidobacterium and Lactobacillus spp., in our gut. As a result, we can support
our digestive system and maintain a healthy balance of intestinal microflora, which brings about better bodily function and strengthened immunity.
8. Ribwort may reduce the risk of some diseases.
When our intestines are treated with psyllium, they are effectively cleansed of any food residues. Fiber behaves like a sponge capable of absorbing harmful and anti-nutritional substances and thus reduces the risk of various diseases, such as colon and pancreatic cancer, diabetes and strokes.
9. Psyllium Husk may support the treatment of ulcerative colitis (UC)
The fiber ferments in the intestine and turns into butyrate, which is beneficial for the large intestine. Research shows that consuming 6g of psyllium husk daily may help maintain remission in people suffering from ulcerative colitis (UC). People struggling with this condition should consider including it in their diet.
10. Psyllium Husk is a great snack!
When warm water is poured into the psyllium husk, the mixture will form a jelly-like consistency. When combined with fruit such as raspberries, (as in Psyllium Husk & Raspberry) then a tasty snack is created that is simply pleasant to eat, regardless of the health benefits it brings.
To sum up…
Fiber as a dietary supplement has become a phenomenon in the world of dietetics, which is why it can be found in so many different forms. It is often used as a supplement in the recently popular ketogenic diet. The keto diet can be low in this valuable nutrient, which means that people who switch to this form of nutrition often suffer from constipation. Psyllium Husk has also become an ideal complement to the diet of people struggling with being overweight and other diet-related diseases.
Fiber has many years of extensive research behind it, thanks to which we can be sure that it is not only harmless, but also beneficial to our health. Organizations around the world such as WHO and the American Dietetic Association have confirmed that fiber is completely safe when consumed in appropriate amounts. It is a naturally occurring ingredient found in many plants, fruits, vegetables, whole grain products, nuts and seeds, and our body has been using it for millennia to aid the digestion and self-regulation process.
Our texts are based on reliable scientific research only. Please refer to the sources below:
link – impact on microbiota
link – effect on the frequency of bowel movements
link – reduces the feeling of satiety
link – lowers blood glucose levels
link – lowers blood glucose levels
link – beneficial effect on insulin resistance
link– lowering cholesterol levels
link – lowering cholesterol levels
link – lowering cholesterol levels
link – lowers blood pressure levels
link – lowers blood pressure levels
link – ulcerative colitis
link – supports weight loss