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Behind the mysterious name “psyllium” hides a supplement valued for a range of health benefits, including cholesterol regulation, relief of constipation, and even diabetes prevention. Moreover, psyllium is known for its high nutritional value and role in weight loss.
This article gives the key information about psyllium.
What is psyllium
Psyllium, also known as psyllium husk or psyllium fiber, is a natural product obtained from the crushed husks of the psyllium plant seeds (Plantago ovato). The plant is grown in India, in the states of Gujarat and Rajasthan.
For centuries, psyllium has been used in Ayurveda. Ancient healers believed that it helped cleanse the body of ama – the toxic waste that sticks to the walls of the intestines.
The husk of Indian psyllium seeds is composed mainly of fiber (about 80%) and contains practically no digestible carbohydrates or fats.
The energy value of 100 g (3,53 oz) of psyllium is only 42 kcal.
This amount of product contains:
- 0.1 g fat
- 2.9 g proteins
- 7.3 g carbohydrates
When taken with water, psyllium husk turns into a jelly-like substance. It gently envelops the walls of the stomach and intestines, slows down digestion, and has a detoxifying effect. In this form, it does not get digested or fermented during its journey along the gastrointestinal tract, allowing it to work on different parts of the intestines.
The benefits of psyllium
Psyllium lines up the walls of the stomach and intestines thereby decreasing the absorption of sugar, fats, and cholesterol. This also helps reduce the triglyceride level in the blood, the excess of which negatively affects the heart and blood vessels. In addition, psyllium acts as a prebiotic, stimulating the development of beneficial intestinal microbiota.
The beneficial properties of psyllium for gastrointestinal health and weight management are backed by contemporary science. Here we list some of them.
- Psyllium husk can bridge the fiber gap
Fiber is essential to a balanced diet: it promotes overall health and prevents chronic diseases. According to the US Department of Agriculture, only 10% of Americans get enough fiber. FDA recommends that adults consume 28 g (0,99 oz) of fiber every single day.
Revision of the Nutrition and Supplement Facts Labels
What We Eat in America, NHANES 2015-2018
- Psyllium helps to suppress the appetite
Therefore, it can help maintain long gaps between meals and avoid snacking in between.
Beside the feeling of fullness, psyllium husk has been shown to suppress the release of ghrelin which is the “the hunger hormone.”
- Psyllium husk has been clinically shown to help control blood glucose levels in patients with diabetes
For example, consuming psyllium husk at breakfast helps to lower glucose absorption from food by 12%.
Therapeutic effects of psyllium in type 2 diabetic patients
Psyllium is also a valuable supplement for controlling blood sugar in obese and diabetic patients. Importantly, it can be safely taken alongside other medications.
Lipid- and glucose-lowering efficacy of Plantago Psyllium in type II diabetes
Decrease in serum lipids, glycemia and body weight by Plantago psyllium in obese and diabetic patients
- Psyllium, being a type of fiber, absorbs toxins and helps remove them from the body
Studies show that increasing fiber intake can help eliminate heavy metals from the system.
- Psyllium helps to lower cholesterol levels and reduces the risk of coronary heart disease
Only some kinds of fiber are effective in normalizing lipid metabolism. In fact, only 2 types of gel-forming fiber are approved by FDA as cholesterol-lowering agents. One is psyllium fiber, and another is beta-glucan.
Food labeling: health claims; soluble fiber from certain foods and coronary heart disease
Cholesterol is a part of bile acids secreted to the small intestine. When psyllium gel travels along the intestines, it traps and eliminates the bile. As a result, the digestive tract removes the elevated “bad” cholesterol from the blood to produce more bile. As an additional benefit, while the level of the “bad” cholesterol decreases, the level of “good” cholesterol in the blood (HDL) remains the same.
- Psyllium normalizes the work of the digestive tract
Psyllium husk has a laxative effect, contributing to the natural emptying of the colon. High water concentration in psyllium gel makes the stool softer and easier to pass. This makes psyllium a safe and natural remedy for people suffering from constipation. [ Comparison of the effects of psyllium and wheat bran on gastrointestinal transit time and stool characteristics.
Another benefit of psyllium, compared to other fiber types, is that it does not increase flatulence. This is because gas production in the intestines results from the fermentation process, but the fermentation of the psyllium gel is negligible. [ Guar, but not psyllium, increases breath methane and serum acetate concentrations in human subjects.
Guar, but not psyllium, increases breath methane and serum acetate concentrations in human subjects
Inhibitory actions of a high fiber diet on intestinal gas transit in healthy volunteers
- Psyllium can promote microbiota diversity
Although the gel-forming part of psyllium husk is not a good material for bacterial fermentation, psyllium also contains some sugars that certain bacterial strains in the colon can metabolize.
Psyllium consumption has been linked to the production of butyrate, one of the short-chain fatty acids produced by bacteria in the colon. It has beneficial properties for humans’ intestinal health and promotes a favorable environment for the growth of friendly bacteria.
Randomized clinical trial of Plantago ovata seeds (dietary fiber) as compared with mesalamine in maintaining remission in ulcerative colitis.
How to add psyllium to diet
Psyllium has a neutral taste and is generally well tolerated by most people. This, however, does not mean that it can be consumed in unlimited quantities. As with any dietary supplement, proper dosing is essential.
It is recommended to take no more than 10 g of psyllium (2 tablespoons) daily diluted in water.
It is possible to find psyllium as a dietary supplement in capsules, sachets, thins, or powders.
Always take psyllium with plenty of water or other liquids. Add psyllium to cold or warm water, juice, cereal, yogurt, soup, etc.
Psyllium powder or husks can also be added to the diet as a cooking ingredient. It is valued for the absence of a bright taste and the ability to add viscosity and stickiness to products.
Psyllium is one of the favorite ingredients for vegan and gluten-free baking as it can replace eggs and flour.
Here we provide some sample recipes with psyllium.
Psyllium bread
(1 loaf)
Preparation time – 10 minutes, cooking time – 50 minutes.
Ingredients:
- 5 tbsp psyllium flour
- 5 1/3 oz almond flour
- 7 ½ oz water
- 3 egg whites
- 2 tsp baking powder
- 1 tsp salt
- 2 tsp apple cider vinegar
- Olive oil
- Hemp seeds for decoration
Method:
Mix all dry ingredients in a large bowl. Add vinegar and egg whites. Mix thoroughly.
Begin whipping the mixture with a mixer, and slowly add boiling water. The dough should be elastic and dense.
Grease your hands with olive oil and shape the dough into a loaf of bread. Lay it out on the prepared baking sheet. Garnish the bread with hemp seeds.
Bake the bread for 50 minutes in an oven preheated to 338 degrees Fahrenheit.
Psyllium buns
(3 pieces).
Preparation time – 10 minutes, cooking time – 18 minutes.
Ingredients:
- 1 tbsp water
- 0,7 oz psyllium
- 2 eggs
- 0,14 oz baking powder
- ¼ tsp salt
- ½ tbsp olive oil
- Olive oil
Combine psyllium, salt, and baking powder in one bowl. Mix well. In a separate bowl, mix the eggs and combine the mixtures. Add boiling water. Mix thoroughly.
Form buns from the dough and place them on a baking sheet greased with oil.
Bake the buns for 15-18 minutes in an oven preheated to 480 degrees Fahrenheit.
Possible side effects of psyllium
According to the FDA, psyllium is safe to consume in amounts that do not exceed 25 g (0,88 oz) per day. The agency points out that long-term high-dose (more than 20-25 g/day) supplementation of psyllium husk can result in the proliferation of gastrointestinal tract cells.
FDA, Food Labeling: Health Claims; Soluble Fiber from Certain Foods and Coronary Heart Disease
In rare cases, some people may feel unpleasant symptoms without exceeding the recommended dosage. These include:
- stomach discomfort
- bloating
- diarrhea
- loose stools
- abdominal pain or cramps
- vomiting
Additionally, if the raw husk is not appropriately purified during the production process, it can provoke allergies in some people.
To minimize the risk of adverse effects of psyllium, begin by taking it in small doses and then slowly increase the amount. Take care to stay within the recommended daily amount of 25 g (0,88 oz).
If you have any doubts or questions or are taking multiple supplements and want to combine them with psyllium, always contact your healthcare provider, nutritionist, or dietician.
References
The Gel-Forming Nonfermented Isolated Fiber That Delivers Multiple Fiber-Related Health Benefits
Revision of the Nutrition and Supplement Facts Labels
What We Eat in America, NHANES 2015-2018
Therapeutic effects of psyllium in type 2 diabetic patients
Lipid- and glucose-lowering efficacy of Plantago Psyllium in type II diabetes
Food labeling: health claims; soluble fiber from certain foods and coronary heart disease
Guar, but not psyllium, increases breath methane and serum acetate concentrations in human subjects
Inhibitory actions of a high fiber diet on intestinal gas transit in healthy volunteers
FDA, Food Labeling: Health Claims; Soluble Fiber from Certain Foods and Coronary Heart Disease
