Psyllium Husks Are The Fiber That Can Do It All!
We all know we need more fiber, but few of us take action to add it to our diets. Have you ever thought about eating huge bowls of kale and then a giant bowl of broccoli just to get enough fiber? Maybe it’s just me…
The good news is that getting good dietary fiber can be as easy as drinking a glass of juice with psyllium stirred in and then getting plenty of water during the day. It’s true.
Psyllium husks are easily available and have been shown to help improve several health conditions. The amazing thing is that if you have IBS or other digestive problems, whether you suffer from constipation or diarrhea, taking psyllium daily could help balance out your system and bring it back under control.
Relieves Constipation and Diarrhea
Constipation is a very common health issue. Chronic constipation is especially common in adults older than 60 years, and symptoms occur in up to 50 percent of nursing home residents. Additional fiber intake in the form of psyllium is recommended by scientific studies to improve symptoms and provide natural constipation relief. Psyllium is recommended over magnesium-based laxatives, which should be avoided due to potential toxicity. When combined with water or another liquid, psyllium husk swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract. Psyllium has also been found to be superior to docusate sodium for softening stools by increasing stool water content and has greater overall laxative efficacy.
Since psyllium husk helps make elimination easier, it also helps naturally treat hemorrhoids, which are often the result of constipation. Psyllium husk can also be used to help relieve mild-to-moderate diarrhea. It’s beneficial to diarrhea sufferers because it soaks up a significant amount of water in the digestive tract, which helps make the stool firmer and slower to pass through the system.
Research makes it very clear that psyllium husk is a therapeutic addition to a healthy diet and lifestyle for people struggling with high cholesterol levels.
In a double-blind, placebo-controlled parallel study, all subjects maintained their usual diets, which provided less than 300 milligrams of cholesterol per day and approximately 20 percent of energy from protein, 40 percent from carbohydrates and 40 percent from fat. The study found that eight weeks of treatment with psyllium reduced serum total cholesterol levels by 14.8 percent, low-density lipoprotein (LDL) cholesterol by 20.2 percent and the ratio of LDL cholesterol to high-density lipoprotein cholesterol by 14.8 percent relative to baseline values. The reductions in total cholesterol and LDL cholesterol became progressively larger with time, and this trend appeared to continue at the eighth week.
Another study published in The Journal of The American Medical Association examined the effectiveness of psyllium husk as an adjunct therapy for people with mild to moderate high cholesterol levels. This study found that compared with placebo, psyllium achieved a 4.8 percent reduction in total cholesterol level and an 8.2 percent reduction in low-density lipoprotein cholesterol level, clearly displaying psyllium husk’s ability to lower cholesterol naturally. – Dr. Axe
Psyllium Husks Can Also Help With Blood Sugar and Weight Control
You read that right! Psyllium husks, when taken regularly, can help your body manage your blood sugar and also help you lose some weight. It has not been shown to make a huge difference in either of these areas but can help move you in the right direction.
Note: Be sure to drink at least 8 ounces of water with the psyllium. Never put psyllium in your mouth without water, it can cause choking and be dangerous. Also, you must be sure to drink several more glasses of water during the day so that it will keep moving through your system and not cause constipation.
Here’s a look at how psyllium can help with weight loss and blood sugar control.
Watching your weight
Maintaining a healthy weight is a concern for many people, especially those with a chronic condition like diabetes. Besides being good for your heart and blood sugar levels, psyllium may help you lose weight.
Because psyllium absorbs liquid in your body, it can help give you a feeling of being full. This can help you control the amount of food you eat. Talk to your doctor about the possibility of taking psyllium if they have suggested you lose weight.
People with diabetes are constantly watching their diet to maintain a healthy balance of insulin and blood sugar (glucose). Some research has suggested that fibers like psyllium can help people maintain a healthy glycemic balance.
One study found that taking 5 grams of psyllium twice a day can help patients with type 2 diabetes control their blood sugar. Another study of men with type 2 diabetes found similar results, but stressed that psyllium therapy should be tailored to the individual. – Healthline
Have you ever taken fiber to help your digestive system?