Almost everyone has heard that including enough fiber in your diet is good for your overall health. According to the Mayo Clinic, a high-fiber diet can help improve constipation and general intestinal health, balance blood sugar, lower cholesterol, and, in general, help you live longer. Sign me up! A diet rich in a variety of plant foods can provide you with enough dietary fiber to reap these benefits. But if you want to supplement with additional fiber, the psyllium husk is a good option. This article will cover what psyllium husk is, why it is beneficial and how to incorporate it into your diet.

Psyllium husk is mostly sold in bulk or capsules as a fibre supplement. It’s made from the husks of seeds from the Plantago ovata plant, which is a shrub native to Western and Southern Asia. Currently, India is the largest grower of Plantago ovata plants and produces 85% of the world’s psyllium husk.

Health Benefits of Psyllium

Psyllium relieves constipation

Psyllium is a loose laxative. It works by increasing the size of the stool and helping to relieve constipation. Initially, it works by binding to partially digested food that passes from the stomach to the small intestine. It then helps in the absorption of water, which increases the size and humidity of the stool. The end product is larger, easier-to-pass stools. One study found that psyllium, which is a soluble fiber, had a greater effect than wheat bran, which is an insoluble fiber, on moisture, total weight, and the texture of stool. Another study found that taking 5.1 grams (g) of psyllium twice a day for 2 weeks significantly increased the water content and weight of stools, as well as the total number of stools, in 170 people with chronic constipation.

Weight loss

Feelings of hunger after meals are too frequent during a diet and can completely ruin a well-structured program in an instant. While a sustained negative energy balance (extended periods of time consuming fewer calories than those used by the body) is fundamental for weight loss, the high fiber content of the psyllium husk can be a great tool for have in your weight loss belt as its addition a It has been shown to help slow the digestion of food in the stomach and increase the feeling of satiety after a meal. With this in mind, studies have demonstrated significant weight loss with the addition of psyllium husk to the diet. While this is impressive in itself, these studies also demonstrate sustained and gradual weight loss over time and no weight gain in the final months of the program.

Helps meet daily fiber recommendations

Each teaspoon of psyllium husk contains a staggering 5 g of fiber, which represents about 15% of your daily fiber requirement and the equivalent of 200 g of steamed broccoli. Since the average fiber intake in the UK is 10 to 15 g below recommended values, especially for those who consume low-carbohydrate diets, it It is important to keep control of the daily fiber intake. Since low-fiber diets seem to be a risk factor for heart and gastrointestinal problems, among others, it is clear that this low intake should be taken into account. While these benefits can be achieved through a range of whole food sources, adding 1 to 2 teaspoons of psyllium husk each day can help provide a quick and effective solution to fiber deficiencies in our diets.

It can lower blood sugar

Taking fiber supplements can help control the body’s glycemic response to a meal, such as reducing insulin and blood sugar levels. This is particularly the case for water-soluble fibers such as psyllium. In fact, psyllium works better for this mechanism than other fibers, such as bran. This is because the gel-forming fibers in psyllium can slow the digestion of food, which helps regulate blood sugar. In a study, researchers gave 51 people with type 2 diabetes and constipation 10 g of psyllium twice a day. This has led to a decrease in constipation, body weight, blood sugar and cholesterol. Because psyllium slows the digestion of food, people should take it with food rather than alone, so it has a greater effect on blood sugar. It seems that a daily dose of at least 10.2 g can help lower blood sugar.

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