If there is insufficient intake of fiber into the body, the functioning of the digestive tract is disrupted. This leads to unpleasant sensations and disruptions in the functioning of other internal organs. Psyllium will help cope with gastrointestinal problems. This is the scientific name for psyllium bran flour. But for production it is not the classic plant that is used, but one of its varieties.
What is psyllium?
The grass is common in Transcaucasia and many other regions. But production began in India. Most of the supplements produced in the world are obtained from local plants.
Essentially, what is called psyllium is the husk or shell of plantain seeds. The final product does not have a distinct taste. It consists almost entirely of fiber, which perfectly cleanses the gastrointestinal tract. The peculiarity of flour is that the fiber it contains is mostly soluble. This means that it not only cleanses the intestines, but also promotes the formation of proper microflora.
The difference from classic bran is also the almost complete absence of carbohydrates. The products are used by those who want to lose weight. After all, it ideally replaces regular flour. Absorbing moisture in large quantities, psyllium takes on the appearance of a gel-like mass, suitable for any baking. At the same time, the calorie content of dishes based on it will be very low.
Beneficial features
Taking the dietary supplement is indicated for those who have gastrointestinal problems. First of all, psyllium husk helps get rid of constipation and diarrhea, but also stabilizes sugar levels, which is important for patients with diabetes.
No. 1: treatment of constipation and diarrhea
Psyllium husk consists almost entirely of fiber. Without it, proper bowel function is impossible. Within a couple of days after starting the intake, peristalsis improves, which helps get rid of constipation. If you suffer from intestinal disorders, use dietary supplements regularly.
Surprisingly, flour not only relieves constipation, but also treats diarrhea. It is recommended to mix the additive with cottage cheese for better effect. It contains probiotics, which, combined with fiber, have a strengthening effect. You will forget that you ever had diarrhea.
No. 2: excess weight
This unique product helps to cope with obesity. Firstly, the fiber included in its composition effectively cleanses the digestive tract. When intestinal motility improves, waste and toxins do not accumulate in it. Metabolism is normalized.
Secondly, the substance causes a long feeling of satiety. In the stomach, the skin of the plant swells and takes up a significant volume. The product takes a long time to digest, so you won’t feel hungry for several hours. You will eat less, which will allow your body to burn extra pounds.
No:3 cholesterol levels are normalized
The drug is indicated for people who have an increased risk of developing cardiovascular diseases. The effect is that psyllium gently envelops the intestinal mucosa. This prevents the absorption of harmful cholesterol that enters the body during meals. Its level gradually decreases.
The lower the cholesterol levels in the blood, the lower the risk of developing heart and vascular diseases. The likelihood of plaque formation is reduced, which has a beneficial effect on cardiovascular activity.
No. 4: lowering sugar levels, treating diabetes
The product itself cannot cure diabetes. This is a serious disease that requires constant medical supervision. But dietary supplements help normalize blood sugar levels. Thanks to this, you can monitor indicators if you are at risk and may get sick.
The moment you take flour, it swells in your stomach. The processes of glucose breakdown slow down almost immediately. This helps stabilize sugar levels and helps fight diabetes. But before treatment, consult a doctor so as not to harm the body.
No. 5: treatment of hemorrhoids
The dietary supplement contains both soluble and insoluble fibers, therefore it gives results in the treatment of fissures in the anus. The effect is due to the fact that the stool becomes softer. This allows you to avoid injury to damaged areas and ensures the removal of feces without discomfort.
In addition, cracks and wounds heal faster. Because the stool becomes softer, the anus does not become overstretched. The cracks do not burst over and over again, but gradually heal. It is important to drink plenty of fluids during treatment to avoid further blockage of your intestines.
Psyllium Husk - Health Benefits
Let's look at five proven beneficial properties of psyllium.
Relieves constipation and diarrhea
Constipation is a very common health problem. Chronic constipation is especially common in adults over 60, with symptoms affecting up to 50% of nursing home residents. Scientific research recommends supplemental fiber intake in the form of psyllium to improve symptoms and relieve constipation naturally (). Psyllium is recommended to be used instead of magnesium-based laxatives, which should be avoided due to potential toxicity.
When combined with water or other liquid, psyllium husks swell and produce more volume, which stimulates intestinal contractions and helps speed up the passage of stool through the digestive tract. Psyllium has also been found to be superior to docusate sodium for stool softening by increasing stool water content and to have greater overall laxative effectiveness ().
Since psyllium husk helps ease elimination, it also helps naturally treat hemorrhoids, which are often the result of constipation. Psyllium can also be used to relieve mild to moderate diarrhea. Psyllium husk will benefit people suffering from diarrhea because it absorbs a significant amount of water in the digestive tract, which helps make stool firmer and pass through the system more slowly.
How to drink psyllium for constipation – 1 tbsp. Dissolve a spoonful in a glass of clean water at room temperature and drink 30 minutes before bedtime. Course – 1 week.
Reduces cholesterol levels
Research shows that psyllium husk is a therapeutic addition to a healthy diet and lifestyle for people struggling with high cholesterol.
In one experiment, all subjects maintained their usual diet, which provided less than 300 milligrams of cholesterol per day and approximately 20% energy from protein, 40% from carbohydrates, and 40% from fat (). The study found that eight weeks of psyllium treatment reduced serum total cholesterol levels by 14.8%. Low-density lipoprotein (LDL) cholesterol levels decreased by 20.2% and the LDL-to-high-density lipoprotein cholesterol ratio decreased by 14.8% compared to baseline values. The reductions in total and LDL cholesterol gradually increased over time, and this trend appeared to continue into the eighth week.
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Another study published in the Journal of the American Medical Association examined the benefits of psyllium husk as an adjuvant therapy for people with low to moderately high cholesterol. The study found that compared to placebo, psyllium achieved a 4.8% reduction in total cholesterol and an 8.2% reduction in low-density lipoprotein cholesterol, clearly demonstrating the ability of psyllium husk to lower cholesterol levels naturally ().
How to drink psyllium to normalize cholesterol - dissolve 1 teaspoon in a glass of warm clean water and drink 1 hour before bedtime. Course – 4 weeks.
Helps manage blood sugar levels
Psyllium may help current diabetics as well as people trying to prevent diabetes, as consuming fibers such as psyllium husk can help maintain a healthy glycemic balance in the body.
One study evaluated the effects of psyllium husk fiber on lipid and glucose levels as an adjunct to dietary and drug therapy in patients with type II diabetes. A study found that taking psyllium every day may help patients with type II diabetes control their blood sugar levels without negative side effects ().
Another study found similar results indicating a beneficial therapeutic effect of psyllium in the metabolic control of type II diabetics. Psyllium husk certainly looks like a wise choice for the everyday task of controlling blood sugar levels and is also a natural remedy for diabetes.
How to drink psyllium to prevent diabetes - dissolve 1 teaspoon in a glass of warm clean water, stir and drink 1 hour before breakfast. Course – 2 weeks.
Improves heart health and blood pressure
Adding high-fiber foods such as psyllium husk to your diet has benefits in reducing the risk of heart disease. More specifically, a diet high in soluble fiber, such as psyllium, is associated with lower triglyceride levels and a lower risk of cardiovascular disease. A study in the European Journal of Clinical Nutrition assessed the effects of psyllium on patients with type II diabetes and found that psyllium not only improved blood sugar levels, but also reduced the risk of coronary heart disease ().
Psyllium has also been shown to improve hypertension, or high blood pressure, which has a direct negative impact on heart health. Hypertension affects 30% of the population and is a preventable disease.
One of the main ways to prevent hypertension is to eat a healthy diet. In one experiment, six months of taking psyllium fiber significantly reduced both systolic and diastolic blood pressure in overweight hypertensive people ().
How to drink psyllium to prevent heart disease - dissolve 1 teaspoon in a glass of water and drink 30 minutes before bedtime. Course – 1 month.
Helps with weight loss
In our society, obesity is the most common health problem affecting all age groups. It leads to many serious health problems, including diabetes and chronic heart disease. Are there any benefits of psyllium (psyllium) seed husk for weight loss? Psyllium husk is on the list of medicinal plants that have been shown to significantly reduce body weight ().
Psyllium can be very helpful in maintaining and achieving a healthy weight as it creates a feeling of fullness when consumed. Since we naturally eat less when we feel full, adding extra fiber to our diet in the form of psyllium husk can help prevent overeating and naturally treat obesity.
Additionally, psyllium husk's ability to enhance the body's natural elimination process has a positive effect on weight as waste is eliminated faster and regularly from the body. A study published in Clinical and Experimental Hypertension in August 2007 found that supplementing with psyllium over a six-month period resulted in a decrease in body mass index (BMI).
If you are trying to lose weight quickly and want to control overeating during meals, you can take psyllium husk shortly before or during meals. Research suggests that supplementing with functional fibers such as psyllium should be considered as a tool for improving success in weight loss diets.
How to drink psyllium for weight loss - dissolve 1 teaspoon in a glass of water and drink 30 minutes before dinner.
Course – 1 month.
Use for weight loss
Psyllium helps you get rid of extra pounds faster. Even using the product on your own will help you lose weight. If you slightly reduce the calorie content of your meals and add physical activity, you can lose weight much faster.
The effect of weight loss is achieved by normalizing the activity of the gastrointestinal tract. Harmful components are not retained in the body and metabolism improves. This allows you to break down calories faster. In addition, even a minimal amount of flour ensures long-term saturation. You won't feel hungry and won't eat more.
The substance is indicated for a protein diet. It often provokes deterioration of peristalsis and the development of constipation. Positive results can also be seen in the following:
- the mucous membrane receives protection, small wounds are restored;
- microflora improves, creating a favorable environment for beneficial bacteria;
- toxins and waste are removed from the body;
- the activity of the digestive tract improves;
- cholesterol and sugar levels decrease;
- fats and carbohydrates are absorbed more slowly.
To lose weight, you need to dissolve the psyllium husk in liquid and drink throughout the day. 2 - 3 doses of the product per day will significantly reduce the feeling of hunger. An important condition is that during the recovery course you need to drink a lot of water. Otherwise, you will only cause constipation, but will not lose weight. You need to drink at least 1.5 - 2 liters of liquid per day.
Now Foods, Whole Psyllium Hull, 454 g
See price on iHerb
Mechanism of action
Psyllium, getting inside the stomach and coming into contact with liquid, gradually thickens. It takes on the appearance of a mucous mass. Moving along the digestive tract, it envelops the membranes and at the same time captures all the pieces of food and waste accumulated on the intestinal walls.
The gentle effect of the substance helps heal wounds and erosions. It consists mostly of soluble fiber. Its advantage over insoluble is that it is a breeding ground for beneficial bacteria. At the same time, pathogenic microflora decreases. The product is indicated for dysbiosis as an effective drug.
Insoluble fiber, which is also included in the product, captures digested food and helps to completely remove it from the body. It is important that both soluble and insoluble fibers are taken at the same time. This is exactly what the dietary supplement provides.
Which is better to take: powder or capsules?
Powder is the basic form of psyllium husk. It is a crushed shell that resembles flour. In this form the product is more convenient to use for baking.
Capsules are a more convenient type of dietary supplement . Inside there is already the required dose of the product, which does not require dilution. You simply take it and drink plenty of water. The convenience is that you do not need to calculate the portion, dissolve the powder in water, and then try to push the gel-like mass into yourself.
Capsules are usually used for treatment, and powder is used in cooking.
Use in baking
Psyllium does not contain gluten. Therefore, it can be used in cooking even by those who want to lose weight. In addition, you need to add very little of it to baked goods. When in contact with liquid it swells greatly. 1 g of substance can absorb 45 ml of water and even more.
You can use the product in almost any baked goods. Use it to prepare bread, pancakes, cookies or casseroles. It will replace the gluten contained in premium white flour and will complete the dish.
It is important to prepare the dough correctly. First of all, remember that the dietary supplement needs time to infuse and take the desired form. When you add it to the liquid, let the dough sit for a few minutes. During this period, the plantain shell will absorb moisture and reach the required consistency. You will be able to understand whether it is suitable for baking.
If desired, you can always add a little more powder to make the dough thicker. Or water to dilute it.
Dosage and duration of use
Supplements need to be used in courses. They drink them for a month and then take a short break, after which you can begin to reuse the dietary supplement. The drug, even with prolonged use, is not addictive.
The dosage directly depends on the chosen form of release. For example, in the case of using powder, a teaspoon of the product is diluted in a glass of water and drunk. It is recommended to additionally drink the powder with clean water.
Sofia Sokolova
Pharmacist. Author of articles on the site
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There is no need to wait for the product to swell. It should be drunk immediately after stirring in liquid.
If you use capsules, you must follow the instructions on the package. As a rule, it is enough to drink 1-2 pieces 2 or 3 times a day . The dosage also depends on the purpose of using the supplement.
Baking Recipes
In cooking, psyllium is used both in dishes with and without flour. We offer several basic recipes.
Bread
To prepare you will need the following ingredients:
- kefir (low-fat) – 1 glass;
- psyllium – 2 tsp;
- dry yeast – 1 tsp;
- powdered milk – 60 g;
- 4 eggs;
- sweetener – 1 tsp;
- starch (corn) – 40 g;
- gluten – 4 tablespoons;
- baking powder - half a teaspoon;
- poppy seeds (for sprinkling).
Cooking method:
- Heat kefir so that it reaches 25 - 30 degrees, then add dry yeast and sweetener, mix. Add the psyllium husk and mix well again. Let the dough sit until it reaches the desired consistency. It will resemble thick semolina.
- After this, mix the mass well again using a blender or mixer. Pour the dough into a baking pan (preferably a silicone one). Sprinkle poppy seeds on top (optional). Leave the finished product for another 30 - 40 minutes to allow it to infuse.
- Heat the oven to 200 degrees and place the mold with the dough there. The bread will take 35 - 40 minutes to cook. After that, take it out, wrap it in a clean napkin and leave to cool.
Donuts
To prepare the baked goods, prepare the following ingredients:
- 1 glass of milk;
- 4 eggs;
- psyllium – 2 tsp;
- salt, sweetener (optional);
- gluten – 4 tbsp. l.;
- baking powder – 1.5 tsp.
Pour the plant shell into the milk and let it swell. This takes from 10 to 20 minutes. After this, add the remaining ingredients, mix well and transfer to a baking dish. You can use a silicone muffin mold. Donuts are cooked at 180 degrees for 40 minutes.
Waffles
Ingredients you will need:
- almond flour – 40 g;
- whole grain (wheat) flour – 30 g;
- a pinch of salt, sugar or sweetener as desired;
- 2 eggs;
- 150 ml water;
- 5 tsp. baking powder;
- psyllium – 1 tsp;
- 50 ml milk.
Add the psyllium to the water and leave for a few minutes to swell. Then mix milk and beaten eggs separately. Add the remaining ingredients there and stir well. After this, mix the swollen powder into the mixture and leave for a few more minutes.
Watch the consistency of the dough. It should be thick and not spread too much. If it turns out liquid, add more powder. Use the waffle iron mixture and cook for as long as directed. On average it is 2 minutes.
Source Naturals, Psyllium Husk Powder, 340 g
See price on iHerb
Where can you buy psyllium, and what can you make from it at home?
Today, purchasing psyllium is not difficult – many offline and online supermarkets sell it. But in this matter, I advise you to choose proven resources, for example, https://ru.iherb.com/.
1) TOP 7 products from a trusted store
I will give examples of several popular products called psyllium - from whole seed husks to capsules containing it.
| Product photo | Name | Description | Weight/cost |
| Now Foods, Whole Psyllium Husks https://ru.iherb.com/pr/Now-Foods-Whole-Psyllium-Husks-12-oz-340-g/874 | Hypoallergenic, dietary fiber. Gluten free. Can be taken pure, diluted in water or juice. | 340 g/519 rub. | |
| Now Foods, Whole Psyllium Husk https://ru.iherb.com/pr/Now-Foods-Whole-Psyllium-Husks-16-oz-454-g/37841 | Soluble vegan/vegetarian fiber. Can be taken in water or juice. | 454 g/519 rub. | |
| Now Foods, Psyllium Husk Powder https://ru.iherb.com/pr/Now-Foods-Psyllium-Husk-Powder-1-5-lbs-680-g/21133 | Hypoallergenic powder, gluten free. Dissolves quickly, recommended for consumption in the amount of one tablespoon per day. | 680 g/935 rub. | |
| Source Naturals, Psyllium Husk Powder https://ru.iherb.com/pr/Source-Naturals-Psyllium-Husk-Powder-12-oz-340-g/1446 | Dietary supplement. Suitable for vegetarians. Take 1 time per day in the amount of 1 teaspoon in a glass of water. | 340 g/617 rub. | |
| Yerba Prima, Whole Psyllium Husk, Colon Cleanser https://en.iherb.com/pr/Yerba-Prima-Psyllium-Whole-Husks-Colon-Cleanser-12-oz-340-g/4795 | Fiber with a calming and healing effect. Recommended for problems with the gastrointestinal tract and the prevention of cardiovascular diseases. | 340 g/863 rub. | |
| Now Foods, Psyllium Husk Capsules https://ru.iherb.com/pr/Now-Foods-Psyllium-Husk-Caps-700-mg-180-Capsules/758 | Biologically active food supplement. Recommended dose: 2 capsules 2-3 times a day. | 180 capsules/736 rub. | |
| Solgar, Psyllium Husk Fiber https://ru.iherb.com/pr/Solgar-Psyllium-Husks-Fiber-500-mg-200-Vegetable-Capsules/13793 | Dietary supplement to improve digestion. You can take 2 capsules with each meal. Gluten free. | 200 capsules/1191 rub. |
What is psyllium and what are its benefits?
2) Cooking with psyllium yourself: step-by-step recipe
There are a large number of recipes that require a food additive such as psyllium. If you are interested in preparing a similar dish, then a delicious recipe for you is waffles with almonds and psyllium.
| Steps | Description |
| Step 1: Prepare your ingredients. | In order to prepare 3 waffles, you will need: ✓ 40 g almond flour; ✓ 30 g wheat flour; ✓ 2 eggs; ✓ 1 teaspoon of psyllium; ✓ 15 ml water; ✓ 50 ml milk; ✓ 1 g salt; ✓ half a teaspoon of baking powder; ✓ vanilla and simple sugar – optional. |
| Step 2: Plant your psyllium. | Fill the psyllium with water and let it brew. |
| Step 3: Beat the eggs. | Beat the eggs with a mixer or whisk, add milk to them. |
| Step 4: Connect the components. | To knead the dough, add all the dry ingredients to the eggs. Lastly, add the psyllium. Mix the mass well. |
| Step 5. Reserve the batter and bake the waffles. | To ensure that the psyllium finally collects excess moisture, let the dough stand for a while. Then place the batter in the waffle iron and bake the waffles according to your appliance's instructions. |
In the future, when preparing dishes from psyllium, pay attention to the recipe: some delicacies require psyllium in powder, others in whole husk. For everything to work out as planned, buy the product you need.
Today we found out what psyllium is and how beneficial it can be for the human body. If you are interested in this miracle ingredient, feel free to try it. I'm sure it will only do good.
Use in children
It is not recommended to give psyllium husk to a child if he is under 6 years old. The appointment must be made by the attending physician. On average, for children under 12 years of age, the daily supplement intake is 3 teaspoons. They are divided into several steps. Children over 12 can use the product in the same amount as adults. It is imperative to ensure that your child drinks enough water.
It is not advisable to use dietary supplements on an ongoing basis. The supplement is given for disorders in the digestive tract, to combat constipation or diarrhea.
Where can I buy?
It is not recommended to purchase the products at a pharmacy. This is a very specific product that is produced by a small number of manufacturers. There is a risk of purchasing psyllium of poor quality, which will not swell well and will not bring the desired result.
It is best to purchase plant shells from trusted manufacturers. The iHerb website features well-known brands that produce quality products. Psyllium is available in classic powder form as well as capsules.
Yerba Prima, Whole Psyllium Husks, Colon Cleanse, 340 g
See price on iHerb
What are the beneficial properties of seed husks?
The husk has the same set of healing properties as the seeds of the plant. The medicinal properties of plantain include:
- significant diuretic effect;
- expectorant properties;
- antibacterial and anti-inflammatory properties;
- wound healing properties.
Due to the fact that psyllium seed husk has a set of the above properties, this plant is widely used in medicine in the treatment of various diseases. The product can not only be made at home, but also purchased at the pharmacy.
Potential Harm
The substance can cause harm if the recommendations for its use are not followed:
- It is necessary to drink a large amount of liquid so as not to provoke constipation from the dry powder. Increase the number of glasses of water you drink, otherwise you will only make things worse;
- start taking it with small doses of flour. Monitor how your body reacts to a new product to rule out possible allergic reactions. Increase the portion gradually;
- do not exceed the established additive standards. Otherwise, some beneficial elements entering the body may be worse absorbed;
- Consult your doctor if you are taking additional medications. This also includes laxatives (medicines or herbal remedies).
Recommendations for use
Psyllium (psyllium husk) can be purchased at any pharmacy. On the packaging of the drug you can find detailed instructions that must be followed when treating with this drug.
The dosage directly depends on the amount of soluble fiber contained in the preparation. The norm that a person can consume during the day can range from 3 to 9 tablespoons. Moreover, each dose of the medicinal product must be taken after a certain time interval.
It is worth considering that the use of psyllium should be accompanied by the consumption of a large amount of liquid, since psyllium husk promotes the absorption of water. The seed-based powder should be washed down with a glass of water or juice and followed by another glass of liquid.
If, in addition to psyllium, a person uses any other drugs, the powder should be taken some time after using the other drug. Pregnant women, as well as people suffering from intestinal blockage, should definitely consult a doctor before using a drug based on psyllium husk.
Possible side effect
In rare cases, psyllium can provoke individual intolerance. This causes allergies. If you experience skin itching, irritation, difficulty breathing or swallowing due to swelling, discontinue use and consult your healthcare professional.
In addition, in some cases, dietary supplements can cause nausea, vomiting, increased gas formation, or intestinal upset. If this happens, you also need to discard the powder and consult a specialist.
Yerba Prima, Psyllium Husk Capsules, 625 mg, 180 Capsules
See price on iHerb
What is seed husk
The outer shell is the husk of psyllium seeds. Not everyone knows what this part of the plant is called. Powder made from psyllium seed husks is called psyllium. It has the same set of beneficial properties as seeds. This part of the plant is quite widely used for medicinal purposes in the form of solutions and tinctures. It is worth noting that medicinal preparations from plantain are prepared not only at home, but also in pharmacological laboratories.
Contraindications
Although this is a safe product, it also has limitations in use. Manufacturers usually indicate in the instructions that you should consult a doctor before starting a rehabilitation course. It is believed that the drug should be used with caution, or completely abandoned in the following cases:
- pregnancy, as well as the period of breastfeeding;
- elderly age;
- children under 6 years old;
- persons suffering from serious mental disorders;
- severe diseases of the gastrointestinal tract;
- disruptions in the cerebral circulatory system.
Psyllium is an effective remedy for treating digestive tract problems. The powder can be used orally or added to baked goods. It reduces its calorie content and helps to more effectively fight excess weight.
