5 Health Benefits Of Psyllium Husk & Directions To Use It

If you are suffering from constipation and high cholesterol levels, here is some news for you. Just a glance at psyllium husk’s benefits can ease half of your tension.

Curious to know what it is and how it works? You have come to the right place.

Psyllium husk is a soluble fiber traditionally used in Indian medicine to ease constipation and lower blood sugar levels and cholesterol levels.

This husk also scrubs your intestines and detoxes them effectively.

So, what is it made of? And how do you use it to reap its results?

This article serves as a guide for all your doubts and takes you through its other benefits and potential risks. Take a look!

Know Your Ingredient: Psyllium Husk

What Is It?
A type of dietary fiber usually used as a natural laxative.

What Are Its Benefits?
Relieves constipation, helps weight loss, improves heart and intestinal health, and aids diabetes management.

Who Can Use It?
Safe when consumed in moderation by all including pregnant women and new mothers.

How Often?
10 to 20 grams/day

Caution
Excessive consumption may cause low blood pressure and diarrhea. It may also make certain drugs ineffective.

What Is Psyllium Husk?

Psyllium

husk is derived from the seeds of plants belonging to the Plantago genus. Psyllium seeds and psyllium husk are age-old hacks for treating constipation as they are rich sources of fiber.

Out of over 200 species in the Plantago genus, Plantago ovata and Plantago psyllium are widely known for their therapeutic value. They are grown in parts of Europe, Russia, Pakistan, and India.

Plantago ovata husk is a source of natural, concentrated, soluble fiber. It is obtained from the outer membranous green envelope of the P. ovata seed.

P. ovata husk (that contains soluble fiber) and seeds (that contain insoluble fiber) are well-accepted, safe, and effective bulk laxatives.

About 55-60% of psyllium husk has gel or mucilage forming ability that is responsible for its laxative and cholesterol-lowering activities. Unlike other natural laxatives, psyllium husk survives the fermentation in the gut and increases stool output effectively (1).

Psyllium husk is rich in some essential and unique monosaccharides and polysaccharides. These biomolecules work towards ensuring smooth digestion, an active metabolism, and a healthy heart.

A study analyzed the effect of fiber supplementation, namely psyllium, on chronic constipation in adults. 1251 individuals participated in this study, and 311 of 473 (66%) participants responded to the fiber treatment, while 134 of 329 (41%) responded to the control treatment. A higher response to the fiber treatment was recorded.

Did You Know?

India produces around 80% of the psyllium available in the world market, and the largest buyer is the United States, accounting for approximately 75% of the total exports from India (12).

What Are The Benefits Of Psyllium Husk?

1. Ameliorates Constipation And Hemorrhoids

Constipation is known to affect approximately 27% of the population and is more prevalent in children and women than in men. A low-fiber diet is said to be one of the factors that cause constipation.

Using psyllium husk in your food or as a supplement can relieve constipation. The mucilage generated by the husk acts as a bulk-forming vegan laxative that eases and fastens bowel movement through the small intestine (ileum, to be precise). It is also an effective home remedy for constipation during pregnancy. It does not affect the pregnancy and softens the stools to provide relief.

As a result, the stool does not degrade, harden, or cause piles or hemorrhoidsⁱ  A disorder that causes the rectum and anus veins to swell and become inflamed, causing discomfort and bleeding. when it is forced out (2).

Joanna Nahum, a vlogger, spoke about her experience of using psyllium husk in her video. She said, “When I was really constipated, it really did help (i).”

2. Facilitates Weight Loss And Cholesterol Metabolism

Obesity and hypercholesterolemiaⁱ  A disorder that raises cholesterol levels in the blood, restricting its flow, which increases the risk of cardiovascular problems. are linked to various metabolic and cardiovascular disorders. Increasing the intake of dietary fiber has the potential to improve the serum lipid profile. That is why many people consume isabgol for weight loss.

Ingredients like psyllium husk, oat bran, and barley have abundant amounts of water-soluble fiber. Dietary psyllium fiber consumption has also been found to increase fecal fat excretion by 41.27%. This shows that psyllium can reduce plasma and liver cholesterol levels, increase the level of HDL (good cholesterol), and exhibit positive gut-modulatory effects.

This reduction in appetite and LDL levels, along with enhanced fat absorption in the gut, can aid weight loss, the right and healthy way (3).

3. Cardioprotective Properties

Plasma LDL levels are major indicators of heart health. Consuming foods that contain dietary fiber reduces LDL levels and boosts HDL cholesterol, thus keeping cardiovascular diseases at bay.

Having the recommended intake of fiber (about 10-25g/day) helps regulate the LDL in your body. A study conducted in 2007 found that water-soluble fiber in psyllium husk increased the HDL concentration by 6.7%, while insoluble fiber reduced the same by 3.3%.

This proves that psyllium husk, in combination with a low-saturated fat/low-cholesterol diet, prevents heart diseases. Apparently, it does a better job than most of the commonly prescribed cardioprotective therapies (4).

4. Controls Diabetes And Hyperglycemia

Many studies have demonstrated the effect of dietary fiber on type 2 diabetes. Psyllium husk is one of the fiber sources that has exhibited anti-hyperglycemicⁱ  A drug or substance that helps lower blood glucose levels and may help manage diabetes. and anti-diabetic effects.

Oral administration of about 10g of psyllium husk per day lowers blood sugar level, increases insulin sensitivity, and improves glycemic control in the body (5).

It is hypothesized that psyllium husk can alter intestinal motility to enhance the absorption of anti-diabetic or any other medication (6).

5. Protects Intestines And Excretory System

Psyllium husk has the excellent ability to maintain intestinal mucosa. Due to the ability of this fiber to fix organic and inorganic substances, their absorption by the intestinal cells is delayed, reduced, or even prevented (just like a flu-defense mechanism).

The dietary fiber in psyllium husk may also protect your duodenum by decreasing gastric acid secretion. Therefore, it can reduce the intensity of duodenal or gastric ulcers if taken in the right quantities (7).

You must be wondering who actually are the heroes behind the mucilage, the benefits, and all the fame that psyllium husk gathers?

Good question! You can get the answers in the next section.

What Is Psyllium Husk Made Of?

Psyllium husk is made of monosaccharides and polysaccharides like xylose and arabinose. They are collectively called arabinoxylan and account for more than 60% of the weight of psyllium husk.

Essential fats like linolenic acid, linoleic acid, oleic acid, palmitic acid, lauric acid, erucic acid, and stearic acid are found in the husk. It is also a reservoir of aromatic amino acids.

Surprisingly, psyllium husk is rich in phytochemicals like alkaloids, terpenoids, saponins, tannins, and glycosides. It also contains unique triterpenes like narasin, ginsenoside, and periandrin.

Metabolites like sarmentine, purmorphamine, tapentadol, zolmitriptan, and withaperuvin have been identified in psyllium husk extracts, giving it various nutraceutical properties (8).

We’ve discussed the benefits of psyllium husk and the excellent nutraceutical profile psyllium husk boasts of. But could something go wrong if you had too much of it?

Find out in the next section!

What Are The Side Effects Of Psyllium Husk?

Though there is little supporting evidence, the following could be the risks associated with consuming psyllium husk (9):

1. May cause a drop in blood pressure if consumed in a large quantity, along with medicines that have a similar effect.
2. May interfere with the absorption of certain drugs because the mucilage formed by psyllium husk can trap or dampen their effect.
3. Likely safe for pregnant women and breastfeeding mothers as there is not enough clarity or evidence that proves otherwise.
4. May cause gastric discomfort in some people in the first few days.

If you have tried psyllium husk and are aware of how your body responds to it, you should take it regularly. Talk to your doctor and try to incorporate this dietary fiber in your daily meals. But how can you about doing this? Let’s take a look.

What Are The Directions To Consume Psyllium Husk?

Dosage

• It is safe to have 10-20g of psyllium husk per day as a wellness supplement or in foods for satiety.
• If you are suffering from irritable bowel syndromeⁱ  A variety of diseases that cause gastrointestinal discomfort and swelling due to persistent inflammation. or acute constipation, you can increase the dose to 30 g/day.
• It’s best to split the dose throughout the day.

Quick Tip

You may find it in mainstream pharmacies and supermarkets in the US under brand names like Metamucil, Fiberall, and Naturacil.

Mode Of Intake

• Solution: The best way to consume psyllium husk is to add it to water and drink it after it dissolves.
• Adding about 250 mL of water to a spoonful of husk should do.
• Porridge: You can have it like porridge. Add a tablespoon of husk and some sugar (optional) to 250 mL water.
• Wait for 2-3 minutes until the solution turns into a gel
• Baking: You can add psyllium husk to cookies, bars, flat fiber cakes, bread, and muffins to add some crunch and health.

Time Of Intake

• It’s best to have psyllium husk right before meals (10).
• Always have a sufficient amount of water with psyllium husk to prevent choking on it.
• You can take small drinks of psyllium husk 2-3 times a day to keep your gut happy and kickin’!

It is generally recommended not to take psyllium husk at night. Find out more about it in the next section.

Why Not Take Psyllium Husk At Night?

Anecdotal evidence suggests that some individuals prone to gastrointestinal issues like bloating or gas might face discomfort or disturbed sleep after taking psyllium husk later in the evening. Psyllium husk absorbs water and expands in the colon, which can lead to a feeling of fullness or bloating. Some people might also be more sensitive to these effects at night, interfering with their ability to sleep comfortably. It is essential to listen to your body and adjust the timing of psyllium husk intake based on your personal comfort and digestive responses. If you are uncertain about the time of intake, consult a doctor for guidance.

In A Nutshell…

Psyllium husk is a boon for anyone suffering from constipation or digestive issues. It is recommended that you take at least 10-25g of dietary fiber a day.

With over 60% fiber and unique bioactive ingredients, this husk is the best natural, gluten-free, and plant-based dietary supplement you can gift your body.

If you don’t like the husk texture or gel-like consistency of psyllium husk, you can opt for psyllium husk capsules.

What’s the best part? Psyllium husk has a long shelf-life and is not prone to degradation. (That does not mean you can buy expired stock!)

Infographic: Top 5 Health Benefits Of Psyllium Husk

Psyllium husk is popular used to relieve constipation. It also offers other benefits like promoting digestive health, managing cholesterol levels, and aiding weight management. Check out the infographic below to learn more about the advantages of incorporating psyllium husk into your diet.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is psyllium husk good for hair?

Yes. Anecdotal evidence suggests that psyllium husk may help protect against hair breakage and restore its shine. However, limited research is available to prove this claim.

Can I use chia seeds instead of psyllium husk?

Yes. Chia seeds are a better alternative to psyllium husk, and you can use them as thickeners.

Is flaxseed better than psyllium?

Yes. Although psyllium and flaxseed have similar benefits, like reducing constipation symptoms and lipid levels, treatment with flaxseeds is better than psyllium husk (11).

What is the difference between psyllium and Metamucil?

Psyllium is the outer membranous envelope of P. ovata seed that is used to treat constipation. Metamucil is a fiber supplement that may be used to improve stool consistency and treat constipation.

Is psyllium husk prebiotic?

Yes. Psyllium husk is prebiotic, i.e., it supports the growth of good bacteria in the colon, improving colon health.

Illustration: Health Benefits Of Psyllium Husk & Directions To Use It

Image: Stable Diffusion/StyleCraze Design Team

Learn about the amazing health benefits of psyllium husks right in the video below! Discover how to use them, the recommended dosage, and potential side effects. Watch the video to get the facts now!

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Reviewer Author Editor Fact Checker

Anna JonesMS, RD, LD/N

     

Anna is a Registered Dietitian who is truly passionate about helping people make healthy, lasting lifestyle changes through balanced, nutrient rich nutrition and increased physical activity. She earned both her Bachelor and Masters degree in Health and Nutrition and has over 15 years of experience in the field of health and wellness.

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Swathi HandooHealth & Wellness Writer

 

Swathi holds a master’s degree in biotechnology from Osmania University and has worked in places where actual science and research happen. She has four years of experience and a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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