Where To Buy Psyllium Fiber
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Psyllium husk fiber possesses many of these benefits, and it is a common staple of fiber supplements, both as a powder and in capsule form. Discover all the psyllium husk benefits, side effects, and how to use it in this article.
Psyllium is the name given to seeds of the Plantago ovata plant, a shrub-like herb predominantly found in India, although it does grow all over the world. Also known as ispaghula, psyllium has been used in traditional Indian and Asian medicine as a natural herbal remedy for a variety of health problems.
Psyllium husk fiber is a soluble fiber that absorbs water, creating a gel-like texture that softens stools and relieves the symptoms of constipation. A number of studies have conclusively demonstrated the efficacy of psyllium husk in relieving constipation.
One randomised, double-blind study published in 1998 compared the laxative effects of psyllium powder (metamucil brand) to docusate, a sodium-based laxative. It found that psyllium was better at softening stools by increasing water content than the traditional medicinal laxative.
In this study, psyllium husk increased the abundance of three key types of bacteria (Lachnospira, Roseburia, and Faecalibacterium) that produce butyrate, a short-chain fatty acid that promotes gut health and combats inflammation. Researchers also found that psyllium powder was correlated with higher water content in stool, faster colonic transit time, and looser stools.
A 2010 study showed that overweight or obese volunteers who took 12g of psyllium supplement three times per day had siginificantly lower total and low-density lipoprotein (LDL) cholesterol at 6 and 12 weeks.
According to a 2020 meta-analysis of studies investigating the effect of psyllium husk on blood pressure, taking 10-15 g of psyllium per day significantly lowered blood pressure. The effect was strongest on people with the highest blood pressure.
Soluble fiber is able to increase satiety (the feeling of fullness) by slowing digestion, which may support healthy weight loss. According to a 2010 study, psyllium husk can promote sustained weight loss.
This study, involving patients with metabolic syndrome (a collection of symptoms including blood lipid and glucose imbalances), demonstrated that participants given psyllium husk powder lost 3.3 kg over a 6-month period.
People who add psyllium husk supplements to their diet may experience some mild side effects at first, which usually disappear after a week or so when the digestive system has adapted to the increase in fiber. The main psyllium husk side effects are:
Psyllium husk powder is found in over-the-counter laxatives. It can also be bought online and added to baked goods, water, or smoothies to increase your daily fiber intake. Psyllium husks can absorb 20 times their weight in water, so make sure you are drinking plenty of water.
Psyllium husk capsules are an alternative way to increase fiber content. Capsules can be swallowed with a large glass of water and may be preferable for people who do not like the texture of ground psyllium husk powder.
The dosage of psyllium husk is usually displayed on the package. Only adjust this dosage under the guidance of a medical professional. Studies have shown 5 grams per day softened stools and produced a laxative effect for constipation.
Psyllium husk is widely available. Some supermarkets stock small packets of psyllium (often located in the organic section of the shop). Online retailers, like Amazon, also stock psyllium husk powders and capsules.
High street retailers, such as Holland and Barrett, sell a wide selection of psyllium husk products including powders, granules, and capsules. You can also buy high-fiber ispaghula husk products in pharmacies.
Psyllium is a soluble fiber used primarily as a gentle bulk-forming laxative in products such as Metamucil. It comes from a shrub-like herb called Plantago ovata that grows worldwide but is most common in India. Each plant can produce up to 15,000 tiny, gel-coated seeds, from which psyllium husk is derived.
The soluble fiber found in psyllium husks can help lower cholesterol. Psyllium can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems. Psyllium has also been used to help regulate blood sugar levels in people with diabetes. When psyllium husk comes in contact with water, it swells and forms a gelatin-like-mass that helps transport waste through the intestinal tract. Several large population based studies also suggest that increased fiber intake may reduce risk of colon cancer, but other studies have been conflicting.
After some promising early studies, newer results examining whether a high fiber diet protects against colon cancer have been mixed. Most large, well-designed studies have found only a slight association between fiber intake and colorectal cancer risk. In addition, fiber does not appear to protect against the recurrence of colorectal cancer.
Many well-designed studies have shown that psyllium relieves constipation. When combined with water, it swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract. Psyllium is widely used as a laxative in Asia, Europe, and North America.
Studies suggest that a high-fiber diet may help lower insulin and blood sugar levels and improve cholesterol levels in people with diabetes. It may also reduce the chance of developing diabetes in those who are at risk.
Adding high fiber foods (such as psyllium-enriched cereals) to your diet may help lower heart disease risk. In fact, studies show that a diet high in water-soluble fiber is associated with lower triglyceride levels, and a lower risk of cardiovascular disease.
Although studies are not entirely conclusive, adding fiber to your diet, particularly psyllium, may help lower blood pressure. In one study, 6 months of supplementation with psyllium fiber significantly reduced both systolic and diastolic blood pressure in overweight people with hypertension.
Soluble fibers, such as those in psyllium husk, guar gum, flax seed, and oat bran, can help lower cholesterol when added to a low-fat, low-cholesterol diet. Studies have shown psyllium can lower total, as well as LDL (bad) cholesterol levels, which may help reduce the risk of heart disease. In combination with cholesterol-lowering drugs, such as statins, psyllium provides an added benefit to reducing cholesterol levels.
Although studies suggest conflicting results, some physicians recommend psyllium for mild-to-moderate cases of diarrhea from either ulcerative colitis or Crohn disease (another type of inflammatory bowel disorder). In one study of people with ulcerative colitis, psyllium was as effective as the prescription drug mesalamine (Pentasa, Rowasa, Asacol) in maintaining remission. However, for some people with IBD, too much psyllium can make symptoms worse. Work closely with your doctor to decide how much fiber is right for you.
Standard preparations of psyllium are available in dry seed or husk form, to be mixed with water as needed. Psyllium is an ingredient in some commercially-prepared laxatives. It also comes in capsules, tablets, and wafers.
Psyllium supplements may reduce or delay the absorption of certain medications (See Possible Interactions). As a rule, you should not take psyllium supplements at the same time as other medications. Take psyllium at least 1 hour before or 2 to 4 hours after taking other medications.
You should always take psyllium with a full 8 oz. glass of water, and you should drink at least 6 to 8 full glasses of water throughout the day to avoid constipation. Taking psyllium supplements without adequate liquids may cause it to swell, and, in extreme cases, cause choking.
DO NOT take this product if you have bowel obstructions or spasms, or if you have difficulty swallowing. People with esophageal stricture (narrowing of the esophagus) or any other narrowing or obstruction of the gastrointestinal tract should not take psyllium.
Dietary fiber has been shown to lower the blood levels and effectiveness of tricyclic antidepressant medications in some people. If you take tricyclic antidepressants, talk to your doctor before taking psyllium. Tricyclic antidepressants include:
Taking psyllium with cholesterol-lowering medications called bile acid sequestrants may help further lower cholesterol levels and may reduce side effects of colestipol. Talk to your doctor about whether this may be an option for you. Bile acid sequestrants include:
Fiber supplements may reduce levels of blood sugar, making the possibility of hypoglycemia (low blood sugar) more likely. Talk to your doctor before taking fiber supplements, as your dose of diabetes medications may need to be adjusted.
Psyllium may lower lithium levels in the blood, reducing the effectiveness of this medication. If you are taking both psyllium and lithium, you should take them at least 1 to 2 hours apart, and your doctor should closely monitor your lithium levels.
Anderson JW, Allgood LD, Lawrence A, et al. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: meta-analysis of 8 controlled trials. Am J Clin Nutr. 2000;71:472-9.
Cicero AF, Derosa G, Manca M, Bove M, Borghi C, Gaddi AV. Different effect of psyllium and guar dietary supplementation on blood pressure control in hypertensive overweight patients: a six-month, randomized clinical trial. Clin Exp Hypertens. 2007;29(6):383-94.
Sartore G, Reitano R, Barison A, Magnanini P, Cosma C, Burlina S, Manzato E, Fedele D, Lapolla A. The effects of psyllium on lipoproteins in type II diabetic patients. Eur J Clin Nutr. 2009;63(10):1269-71.
Shrestha S, Freake HC, McGrane MM, Volek JS, Fernandez ML. A combination of psyllium and plant sterols alters lipoprotein metabolism in hypercholesterolemic subjects by modifying the intravascular processing of lipoproteins and increasing LDL uptake. J Nutr. 2007 May;137(5):1165-70. 59ce067264
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