Psyllium husk boasts a range of health benefits, with proponents taking at lease 1 teaspoon per day, claiming a wide variety of health benefits and little to no side effects.

Psyllium husk is water soluble with a mucilagenous nature, acting as a gel to help bulk and support healthy bowel movements. Its most popular use is as a natural laxative, known as a bulking fibre that may help relieve symptoms of constipation. It’s also considered a prebiotic and is thought to benefit LDL cholesterol levels, glycemic balance, and to lower triglyceride levels among other things.

Benefits of Psyllium Husk

Maintains bowel health

Fibre intake, in both soluble and insoluble forms, is essential for maintaining bowel health. Psyllium husk is a soluble fibre, meaning it helps absorb water in the digestive tract, forming a gel-like substance and helping to improve digestion. As a mucilagenous type substance it expands and helps the digestive tract function optimally, improving bowel function. 

While psyllium husk is most commonly used to help relieve constipation it’s also been shown to be beneficial in the prevention of diarrhoea. This is due to its ability to absorb water in the digestive tract, which helps create firmer stool.

Benefits cholesterol level

Several studies have reported psyllium husk is beneficial in lowering cholesterol levels, including LDL. One study from the American Journal of Clinical Nutrition found that daily consumption of psyllium husk for a minimum of three weeks resulted in a 13mg/dl reduction in LDL cholesterol as well as non-HDL cholesterol.

Healthy levels of cholesterol, particularly harmful LDL, is essential for heart health and lowering the risk of heart disease.

Helps maintain glycemic balance

Taking psyllium husk daily is an effective natural remedy to help maintain blood sugar levels, and is an ideal complimentary dietary treatment for diabetes.

Studies have shown the fibre content in psyllium husk is beneficial for maintaining glycemic balance, which is particularly beneficial for those with diabetes or anyone trying to prevent the onset of diabetes.

In a randomly selected double blind placebo-controlled study evaluating the plasma lowering effects of psyllium husk (plantago ovata) in diabetics when used as a supplement to dietary and diabetic medication treatment, it was found that psyllium husk effectively maintains and improves glycemic balance, is safe and well-tolerated for sufferers of type II diabetes.

Improves blood pressure

Healthy eating plays a large roll in maintaining healthy blood pressure, with high fibre, whole grains, fruits and vegetables, and low fat dairy cited as the most beneficial.

A six-month randomised study looking into the effects of psyllium husk on blood pressure revealed the fibre-rich food is highly beneficial in reducing blood pressure in ‘hypertensive overweight subjects’, with reductions recorded in both systolic and diastolic pressures.

May help with weight loss

Because psyllium husk naturally increases satiety it’s been touted as helpful in losing weight and maintaining a healthy weight. Furthermore, its natural laxative nature ensures prompt elimination resulting in positive effects for weight management. Adequate fibre levels has been cited in numerous studies as essential in maintaining a healthy weight range, with this article out of Harvard Health demonstrating fibre has a positive effect not only on weight loss and management but also in helping to prevent cardiovascular disease and diabetes.

The high fibre content of psyllium husk makes it ideal as part of a healthy diet, particularly when consumed with other high fibre whole foods like fruits and vegetables.

Nutrition

Psyllium husk is an excellent source of fibre, with around 6.7g of dietary fibre per 100g. Known as a bulking agent, psyllium husk is a particularly good source of soluble fibre, though it also contains insoluble fibre as well. 

Psyllium husk is considered a prebiotic, which means it is a plant fibre that’s beneficial in feeding gut microbiota. Prebiotics work synergistically with probitics to ensure good gut flora, maintaining a healthy digestive system. 

Conclusion

Psyllium husk is a soluble fibre boasting a range of health benefits with little to no negative side effects. Derived from the seeds of the plantago ovata plant it is a bulk forming fibre, meaning it crates more bulk in the digestive tract thanks to its water-absorbing nature. This bulk helps things move along the tract, making elimination easier.

The benefits of psyllium are plenty, with a wide variety of studies showing promising results. And with no reported negative side effects of taking psyllium husk, it is considered a good option for maintaining health in a variety of areas. The positive effect of psyllium husk on LDL cholesterol levels, heart health, digestive health, blood sugar levels and for anyone looking to lose weight makes it an ideal addition to most peoples’ diets (though we recommend you seek medical advice before changing your diet drastically).

As a bulk forming agent psyllium can help maintain keep you regular since it is a highly effective natural laxative, made all the more appealing to health goers looking to reduce their intake of questionable ingredients or synthetic laxatives.

It can also be a great option for anyone following a gluten-free diet, and using psyllium in baking can help improve texture and increase dietary fibre.

Overall incorporating 1 teaspoon per day of psyllium husk in your diet is an excellent way to maintain health, even if it’s only used to maintain regular bowel movements.