Psyllium Husk Benefits

Psyllium husk is a popular dietary fiber supplement, which is a whole food from natural sources, lauded for its many health benefits. Particularly in improving digestion and promoting gut health.

In this comprehensive guide, we’ll discuss everything you need to know about this functional food, its benefits, and potential side effects, and cover some frequently asked questions.

What is Psyllium Husk

So, what’s psyllium husk, anyway? It is a natural, soluble fiber derived from the seeds of the Plantago ovata plant, native to India and Pakistan. ¹

It has a long history of use in traditional medicine for its digestive benefits, and in modern times, it’s often used as a dietary supplement.

Is Psyllium Husk a Grain?

Although the husk comes from the seeds of the Plantago ovata plant, it is not considered a grain. It is a form of dietary fiber that is not part of the grain family.

Is Psyllium Husk Gluten Free?

Yes, it is gluten-free, making it suitable for those with gluten sensitivity or celiac disease.

How is Psyllium Husk Made?

The process of processing, or making the husks involves harvesting the seeds, removing the outer husk, and then milling it into a fine powder or processing it into a whole husk form.

What Psyllium Husk is used for?

The husk is used primarily as a dietary fiber supplement, providing a range of health benefits including improved digestion, regular bowel movements, and overall gut health.

It is also becoming more widely used in a range of plant-based recipes as it has some very good thickening properties. We use it quite frequently in our cooking, and along with Sea Moss, it is a key part of the binding for our Raw Red Velvet Cake. This way, it fits into our lives as a functional food that we love.

It is also a key ingredient in another product we love, Ultimate Fibre. The Chocolate flavour is my go-to choice in this range.

As a type of fiber it can also be found in many different manufactured food products, such as cereal, granola bars, and various supplements.

Is Psyllium Husk Good for You?

It is generally considered good for you due to its high soluble fiber content and various health benefits, such as lowering cholesterol levels, aiding in weight loss, relieving diarrhea, reducing inflammation, and promoting regular digestion. ² ³ ⁴ ⁵ ⁶ ⁷ ⁸

This is by no means a complete list, as the benefits of many foods when closely assessed in detail have broad and varying roles to play in our lives. We will take a look at a few more benefits that I find particularly interesting with psyllium husk a little later.

Which Psyllium Husk is Best?

The best psyllium husk is one that is 100% pure and free of artificial additives, colours, or flavours. It is also essential to choose a product that has been tested for quality and purity by a reputable third-party laboratory.

What is the Difference Between Psyllium Husk Powder and Whole Psyllium Husk?

The biggest difference between the powder and the whole form of psyllium husk is that the powder is normally a finely ground version of the whole psyllium husk. This makes it easier to mix with liquids and incorporate into recipes.

The whole psyllium husk is coarser in texture, but both forms provide the same health benefits.

Regardless of the form, it is always worth reviewing the ingredients and Nutritional Information Panel (NIP) to see what else may be in the product.

An example of a NIP is shown below. When complete and constructed from reliable data points, like this one, it makes understanding what the product contains so much easier.

psyllium husk - example of a Nutritional Information Panel

What Happens when you Start Taking Psyllium Husk?

When you start taking psyllium husk, you may initially experience increased gas and bloating as your body adjusts to the additional fiber.

However, these side effects should subside as your digestive system gets used to the increased fiber intake. We will look at the topic of side effects later in this article.

Top 9 Benefits of Psyllium Husk

As touched upon before, some of the benefits of having soluble fibre in your diet, like psyllium husk, can play a key role in supporting a well-rounded approach to health through good eating habits.

So, who should take psyllium husk? Doctors and Nutritionists may suggest that if the following are points of concern, then this natural product could be just the thing.

It has been researched for its effectiveness in key areas and relied upon by many for years for the following benefits including:

Lowering cholesterol
Having positive impacts on LDL and HDL ⁹ ¹⁰
Potentially aiding in weight loss
Improving satiety ¹¹
Helping relieve diarrhea
Reducing inflammation
Helping to regulate digestion and prevent constipation
Having a significant effect on the intestinal microbiota composition of constipated participants, and ¹²
Normalising stool form in participants with Irritable Bowel Syndrome (IBS). ¹³

Let’s take a closer look at a few of these.

Lowers Cholesterol

Is it true? Can psyllium husk lower cholesterol? Being a rich source of soluble fiber, this has been shown in studies to help lower cholesterol levels.

When soluble fiber is consumed, it forms a gel-like substance in the digestive system, binding to cholesterol and bile acids, which are then excreted from the body. This process reduces the overall amount of cholesterol in the bloodstream, thereby lowering cholesterol levels and lending to the promotion of better heart health.

Psyllium and the Impact on LDL and HDL

It primarily impacts LDL cholesterol, which is known as the “bad” cholesterol. As touched upon in the section above, it helps reduce LDL levels by binding to cholesterol and facilitating its removal from the body.

On the other hand, HDL cholesterol, known as the “good” cholesterol, is generally not significantly affected by the intake.

By lowering LDL levels, the ratio of HDL to total cholesterol can improve, which is a positive indicator of cardiovascular health.

May Aid in Weight Loss

It can aid in weight loss through several related mechanisms. One of which is by increasing feelings of fullness and reducing hunger, also known as satiety.

The soluble fiber in psyllium husk absorbs water and expands in the stomach, which slows down the digestion process and helps regulate appetite.

Additionally, the husk can help stabilise blood sugar levels, which can further contribute to weight loss by reducing cravings and promoting better overall metabolic health.

Can Help Relieve Diarrhea

It can help relieve diarrhea by absorbing excess water in the intestines, thereby solidifying the stool and promoting regular bowel movements.

Its gel-forming properties also help protect the intestinal lining and slow down the passage of food through the digestive tract, allowing for better nutrient absorption and reduced frequency of diarrhea episodes.

Has the Potential to Reduce Inflammation

Psyllium may help reduce inflammation in the gut by promoting a healthy balance of intestinal bacteria. The soluble fiber in the husk acts as a prebiotic, nourishing beneficial bacteria in the gut and promoting a diverse microbial environment.

This, in turn, can lead to the production of anti-inflammatory compounds and a reduction in the overall inflammation within the gastrointestinal tract. ¹⁴

Helps Regulate Digestion and Prevent Constipation

It is effective in regulating digestion and preventing constipation due to its high fiber content.

As touched upon in the section where the benefits of reducing diarrhea by adding bulk to the stool were covered, it plays a balancing function with constipation also. It does this by making stools softer and easier to pass through the digestive system.

Moreover, its water-absorbing properties help retain moisture in the stool, further facilitating bowel movements and reducing the risk of constipation.

Effect on the Intestinal Microbiota Composition

Psyllium has a positive effect on intestinal microbiota composition, as it acts as a prebiotic, supporting the growth of beneficial bacteria in the gut.

By providing a food source for these beneficial microbes, this husk promotes a diverse and healthy gut microbiome, which is essential for optimal digestive health and overall well-being.

What is not commonly known is that it can also have a positive effect on the composition of the intestinal microbiota.

The intestinal microbiota is a collection of microorganisms that live in our intestines, including bacteria, viruses, and fungi. These microorganisms help with digestion, nutrient absorption, and immune system function.

Research has shown that the use of psyllium husk can lead to an increase in beneficial bacteria, such as Lactobacillus and Bifidobacterium, which can help maintain a healthy balance in the gut microbiota.

Studies have also found that it can help reduce the levels of harmful bacteria, such as Clostridium and Escherichia coli, which can cause infections and inflammation in the gut.

By promoting a healthier balance of bacteria in the gut, this husk can help prevent and treat various gastrointestinal disorders, such as inflammatory bowel disease and IBS.

It is important to note that the effects of it on the intestinal microbiota may vary depending on the individual’s diet and lifestyle habits. However, incorporating psyllium husk into a healthy diet can be a simple and effective way to improve gut health and promote overall well-being.

Normalises Stool Form in IBS

As mentioned earlier, it can help normalise stool form in individuals with IBS by adding bulk and moisture to the stool.

This can alleviate both constipation and diarrhea, which are common symptoms of IBS. The fiber in the husk helps regulate bowel movements and may also reduce abdominal pain and bloating associated with IBS.

Fasting Friendly

So, you’re fasting, and you want to know ‘Will psyllium husk break my fast?’

Short answer, “No”. Long Answer, “No”, but with context.

As it is low in calories and does not contain any significant amount of protein, fat, or carbohydrates, it is unlikely to break your fast.

However, it is always best to consult with your Dietitian or trusted Doctor before making any changes to your diet or fasting regimen.

Alternatives

Some alternatives to psyllium husk include inulin, flaxseeds, chia seeds, and glucomannan. These are all-natural sources of dietary fiber that can provide similar benefits.

You may want to consider exploring various alternatives to psyllium and how you use it to better understand whether it may be a fit for you. Some suggestions include looking deeper into the following:

The Cons

We need to acknowledge that not everything is good for everyone. And that goes for psyllium too. So, who should not take psyllium husk?

That’s really a question best answered by your qualified health professional. But if you have specific concerns, the below information may help with having a more informed conversation to explore and address your needs.

Psyllium Husk Side Effects Long Term

A key consideration to keep in mind is that if it is taken without enough water, it can cause constipation or even bowel obstruction.

There is not a lot of research on the long-term side effects of the husk being a core part of any given diet. However, some potential side effects of long-term use for some people are understood to include:

Mineral deficiencies, such as:
- Calcium
- Magnesium, and
- Zinc
As well as digestive problems, such as:
- Bloating
- Gas
- Stomach cramps, and
- Diarrhea.

It is also important to note that it can interfere with the absorption of certain medications, so it is important to talk to your doctor before taking it if you are on any prescription medications.

Psyllium Husk and Colon Cancer

While there is some evidence to suggest that psyllium husk may have a protective effect against colon cancer, the evidence is described by many Researchers as not being conclusive. Further studies are required. ¹⁵ ¹⁶

Some studies have found that this husk can increase the production of short-chain fatty acids, which have been linked to a reduced risk of colon cancer.

Cancer Warning Concerns

So, what’s the deal with all these psyllium husk cancer warning articles I keep seeing online?

The evidence suggestions that fiber in your diet increases your risk of cancer is not conclusive according to experts. If you do have concerns about this, it is best to talk to your doctor about your risk factors and whether or not psyllium is a good choice for you. ¹⁷

FAQs

Can Psyllium cause problems?

It can cause some problems if taken in excessive amounts or without enough water, which may lead to gastrointestinal discomfort or, in rare cases, bowel obstruction. It may also interfere with the absorption of certain medications if taken simultaneously.

Is it OK to have Psyllium Husk every day?

It is generally considered safe to consume this husk daily, as long as you adhere to the recommended dosage and ensure you drink enough water. However, it is always advisable to consult with a healthcare professional before incorporating any new foods as functional foods or supplements into your daily routine.

How long is it safe to take Psyllium Husk?

It is safe for long-term use when taken as recommended. However, it’s essential to listen to your body and consult with a healthcare professional if you experience any adverse reactions or have concerns about its use.

Can you become dependent on Psyllium Husk?

It is not habit-forming, and your body will not become dependent on it. However, it is crucial to maintain a healthy diet and lifestyle to support regular bowel movements without relying solely on fiber supplements.

Why you should be careful with Psyllium Husk

You should be careful with this husk due to its potential side effects, such as gas, bloating, and abdominal discomfort. As mentioned previously, you also need to be mindful that it can interfere with the absorption of certain medications and may pose risks if taken without sufficient water.

Who should avoid Psyllium Husk?

Individuals with a history of bowel obstructions, difficulty swallowing, or allergies to psyllium should avoid this husk. Also, pregnant or breastfeeding women and those on certain medications should consult their healthcare professional before using it.

Is Psyllium Husk inflammatory?

No, it is generally considered anti-inflammatory due to its soluble fiber content, which can help reduce inflammation in the gut.

Is Psyllium good for Colon health?

Yes, it can support colon health by promoting regular bowel movements, softening stools, and acting as a prebiotic, which encourages the growth of beneficial gut bacteria.

Can Psyllium Husk aggravate IBS?

This husk can help some people with IBS by normalising stool form and promoting regular bowel movements. However, it may aggravate symptoms in others due to increased gas and bloating. It is essential to start with a low quantity and monitor your body’s responses.

Can Psyllium Husk affect the Liver?

There is no conclusive evidence that it negatively affects liver function. Some studies suggest that it may help improve liver health by reducing cholesterol and regulating blood sugar levels.

Does Psyllium Husk clean your Gut?

It can help clean your gut by promoting regular bowel movements, softening stools, and acting as a prebiotic, which encourages the growth of beneficial gut bacteria.

Will Psyllium Husk make me poop?

This husk can help promote regular bowel movements due to its high fiber content, which can soften stools and make them easier to pass.

What happens if you don’t Drink enough Water with Psyllium Husk?

If you don’t drink enough water with this husk, it can lead to gastrointestinal discomfort, constipation, and, in rare cases, bowel obstruction. It is essential to consume adequate water when taking psyllium husk to ensure proper digestion and absorption.

Should you take Psyllium before or after a meal?

It is generally recommended to take it with a meal, as it can help with digestion and promote a feeling of fullness, which may aid in weight loss. However, some individuals may prefer to take it before or after a meal based on personal preference and tolerance.

Can I eat immediately after taking Psyllium Husk?

Yes, you can eat other foods immediately after consuming them. It is usually best to take it with a meal to improve digestion and promote a feeling of fullness.

Should Psyllium be taken on an Empty Stomach?

Psyllium can be taken on an empty stomach, but it is generally recommended to take it with a meal for optimal digestion and absorption.

Is Psyllium hard on the Stomach?

It is generally well-tolerated by most individuals. However, some people may experience gas, bloating, or abdominal discomfort when first introducing psyllium into their diet. These symptoms typically subside as the body adjusts to the increased fiber intake.

Does Psyllium cause Gas and Bloating?

This husk may cause gas and bloating initially as your body adjusts to the increased fiber intake. However, these side effects should subside over time as your digestive system becomes accustomed to the additional fiber.

Is it better to take Psyllium in the Morning or at Night?

The best time to take it depends on individual preference and tolerance. Some people may find it helpful to take it in the morning to promote regular bowel movements throughout the day, while others may prefer taking it at night to support digestion while sleeping.

What is the Best Time of Day to take Psyllium?

There is no specific best time of day to take it, as it ultimately depends on individual preference and tolerance. Experiment with different times of day to determine what works best for your body and schedule.

Can I take Psyllium Husk first thing in the morning?

Yes, you can take it first thing in the morning. Some individuals find this helpful for promoting regular bowel movements throughout the day.

Why not take Psyllium Husk at Bedtime?

There is no specific reason to avoid taking this husk at bedtime. Some people may find it helpful to take it at night to support digestion while sleeping. However, it’s essential to ensure adequate water intake when taking it, regardless of the time of day.

How much Psyllium should I Take Daily?

The recommended daily dosage of psyllium varies depending on individual needs and the specific product being used. It’s important to follow the manufacturer’s guidelines and consult with a healthcare professional for personalised recommendations.

How many times a week should you take Psyllium Husk?

It can be taken daily or as needed to support regular bowel movements and overall gut health. It is essential to follow the recommended dosage and ensure adequate water intake when using this husk.

What is the Best Form of Psyllium to Take?

The best form of psyllium to take depends on personal preference. Some individuals may prefer it in a powder form for its ease of mixing with liquids and incorporation into recipes, while others may prefer whole husk for its coarser texture.

Does Psyllium Husk cause weight gain?

It is not known to cause weight gain. In fact, it may help with weight loss due to its high fiber content, which can promote feelings of fullness and reduce overall calorie consumption.

However, it’s essential to maintain a balanced diet and engage in regular physical activity for effective weight management.

Does Psyllium Husk reduce belly fat?

There is some evidence that suggests it may aid in weight loss, particularly in the reduction of visceral or belly fat.

As discussed earlier, it has been found to help increase feelings of fullness, which can lead to reduced caloric intake and weight loss. One study found that psyllium supplementation led to a significant reduction in waist circumference, which is a measure of belly fat. ¹⁸

However, it is important to note that more research is needed to fully understand the relationship between this husk and belly fat reduction. It’s also important to remember that it should be used as part of a healthy and balanced diet, and not as a substitute for other weight loss strategies such as exercise.

What medications does Psyllium Husk interfere with?

It may interfere with the absorption of certain medications. It is recommended to take the husk at least two hours before or after taking any medication.

Some medications that may be affected by this husk include carbamazepine, lithium, digoxin, warfarin, and other blood thinners.

It is important to talk to a healthcare professional before taking it if you are taking any medication or have any underlying medical conditions. They can advise you on whether it is safe to use this and how to incorporate it into your daily routine.

Is Psyllium the same as Metamucil?

Metamucil is a brand name for a fiber supplement that contains psyllium husk as its active ingredient. Therefore, it is not the same as Metamucil, but rather an ingredient in it.

Is it better to take Metamucil or Psyllium Husk?

Metamucil and psyllium husk both contain psyllium fiber as their active ingredient, so they are similar in terms of their health benefits.

However, Metamucil is a commercial brand that typically contains additional ingredients such as sweeteners and flavours. While some people may prefer the taste of Metamucil, others may prefer to avoid the additional ingredients and opt for pure husk.

Ultimately, the choice between Metamucil and psyllium comes down to personal preference and specific health needs. It’s important to consult with a healthcare professional before incorporating either of these into your daily routine.

Is there a downside to taking Metamucil?

Metamucil, like any other supplement or medication, may have potential side effects. Some of the most commonly reported side effects of Metamucil include gas, bloating, and abdominal discomfort. This is often due to the fermentation of the psyllium fiber in the gut, which can lead to the production of gas.

Other potential side effects of Metamucil may include nausea, vomiting, and allergic reactions. It’s important to note that these side effects are rare, and most people are able to take Metamucil without any problems.

It’s also important to note that Metamucil should not be used as a replacement for a healthy diet and lifestyle. While it can be an effective tool for managing constipation and other digestive issues, it’s not a substitute for a balanced diet and regular exercise.

Additionally, Metamucil may interact with certain medications, so it’s important to speak with a healthcare provider before starting any new supplements or medications.

What is better than Psyllium Husk?

While psyllium has been shown to have numerous health benefits, there are several other options available if you are looking for alternatives.

Some of the commonly used alternatives to psyllium include ground flaxseed, chia seeds, glucomannan, wheat dextrin, and inulin. Each of these options has its unique properties and potential health benefits.

For example, ground flaxseed contains high amounts of omega-3 fatty acids, which have been shown to improve heart health, while chia seeds are high in antioxidants and may aid in weight loss.

Glucomannan is a water-soluble fiber that may help regulate blood sugar levels and promote feelings of fullness, and wheat dextrin is a soluble fiber that may help reduce cholesterol levels.

Inulin is a prebiotic fiber that may improve gut health by promoting the growth of beneficial bacteria in the gut.

It is important to note that, as with psyllium husk, it is important to consult with a healthcare provider before starting to take any new functional foods, supplements, or medication.

Can Psyllium Husk help with weight loss?

Yes, it can help with weight loss by promoting feelings of fullness, reducing overall calorie consumption, and supporting healthy digestion. It is essential to incorporate this husk into a balanced diet and exercise routine for optimal weight loss results.

Is Psyllium Husk safe for kids?

It can be safe for children when used under the guidance of a healthcare professional and according to the recommended dosages. It is essential to ensure that children consume enough water when taking this husk to avoid potential side effects.

Conclusion

Psyllium husk is a versatile dietary fiber supplement with numerous health benefits, including supporting digestion, promoting regular bowel movements, and aiding in weight loss. However, it is essential to use it responsibly by following the recommended dosages, ensuring adequate water intake, and consulting with a healthcare professional when necessary.

Overall, this husk can be a valuable addition to a balanced diet and healthy lifestyle, helping to maintain optimal gut health and overall well-being.

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References

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Last Updated on 2 months by D&C Editorial Team

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