Psyllium Husk
Psyllium husk, also known as Ispaghula is a nutritional supplement from the shells of psyllium seeds. It is rich in mucilage which calms and soothes mucous surfaces. The husk is a thickening agent in some foods. (1)
Psyllium husk may help
- Constipation by acting as a laxative
- Reduce cholesterol
- Suppress the appetite
- To manage diabetes
What are the benefits?
1) Has laxative properties
Constipation affects most people over the age of 60 years and affects around half of nursing home residents. (2)
Psyllium husk is a gentle bulk laxative which can decrease transit time and may reduce internal swelling. It is preferred over magnesium laxatives because of the risk of toxicity and works by increasing the water content in stools which softens them and makes them easier to pass.
You should take it with a glass of water or other liquid and followed by regular intakes of more liquid throughout the day to avoid bowel obstruction.
2) Lowers cholesterol
A study carried out on 26 male participants with mild to moderate hypercholesterolemia found that Psyllium husk helped to lower cholesterol levels. The participants continued their regular diet and took 3.4 g of Psyllium 3 times a day for eight weeks. In the study, Psyllium reduced total cholesterol levels by 14.8%. Their bad LDL cholesterol dropped by 20.2%, and the ratio of good cholesterol to bad cholesterol improved. (3)
3) Suppresses appetite
Psyllium husk is found in weight loss products because it suppresses appetite. Its fibre content helps you feel fuller for longer, which means you might consume fewer calories. The husk also helps you to excrete waste quicker and more regularly.
4) Helps to manage diabetes
Psyllium may help diabetic individuals control their blood sugar levels. A study carried out on 49 people with type 2 diabetes found that consuming 5.1g of Psyllium husk twice a day 30 minutes before meals reduced Glycosylated haemoglobin (HbA1c). It follows that it may help individuals to manage their sugar levels. (4)
Psyllium husk works well with
- Aloe vera to improve digestion and regulate bowel movements
- Lecithin to lower cholesterol
- Raspberry ketones to help with weight management
- Senna for laxative action
Some things to consider
Psyllium husk should be taken with water to avoid constipation.
Resources
- https://www.ijsr.net/archive/v4i9/SUB158459.pdf
- https://www.ncbi.nlm.nih.gov/pubmed/26371734
- https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/609392
- https://www.sciencedirect.com/science/article/abs/pii/S0378874105003983
