Psyllium husk is a fibrous powder made from the seed husk of the plantago ovata plant, grown worldwide but native to Asia, North Africa, and Europe. Sometimes referred to by the name ispaghula, the psyllium husk is ground into a powder and used as a natural fibre supplement.
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.
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 levels: 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 you lose weight: 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.
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.
Nutrients per serving (about 1 tablespoon)
Calories | 18 |
Carbs | 4g |
Protein | 0g |
Fibre | 3.5g |
Fat | 0g |
Sugar | 0g |
Calcium | 5mg |
Iron | 0.3mg |
Magnesium | 6mg |
Psyllium husk is naturally gluten free. It’s an excellent gluten-free option for baking since its gel-forming nature helps bind food to improve texture and ensure it stays together. It’s also beneficial for increasing the fibre content of foods due to it’s high-fibre content.
Adding psyllium husk to your diet can help increase your intake of fibre in both soluble and insoluble forms (though psyllium husk is higher in soluble fibre) with no negative side effects. Using psyllium daily can hlep improve digestive health thanks to the cleansing effect it has on the digestive system, specifically the colon. Research points to it being beneficial for a variety of health woes, including constipation, diarrhoea, hypertension, lowering blood pressure and high cholesterol levels among other things. When used as part of a healthy, whole foods diet it is considered good for weight management thanks to its satiating abilities. If you’re looking to lose weight psyllium may help when taken before meals because it can increase the feeling of fullness faster.
Psyllium husk (also known as ispaghula) is the husk from the seed of the plantago avato plant. Each plant produces thousands of seeds, which are coated in a husk that has a gelatinous nature.
Psyllium husk is derived from the seed of a shrub-like plant, plantago avato. The plant is native to India, north Africa and Europe, however it can be grown all over the world.
Studies have shown there are no adverse side effects in taking psyllium husk daily. It is recommended to start with a small dose and increase the dosage based on individual efficacy, depending on the desired result. Due to it’s water absorbing nature and bulk forming effect, it’s essential psyllium husk is taken with enough water. Therefore it’s suggested 1 teaspoon is consumed with a large glass of water. This will ensure optimal hydration and reduce the possibility of psyllium husk swelling in the throat. Consuming an additional glass of water after consumption can also help it pass through the digestive tract and reduce the likelihood of digestive upset.
It is recommended to start with one teaspoon of psyllium husk per day, taken with a large glass of water. You can then increase dosage to up to three times a day depending on your needs. Seek medical advice if symptoms persist.
A common recommendation is:
Always follow the specific guidelines provided on the product label, and consult with a healthcare provider if unsure about the dosage.
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.