{"id":15898,"date":"2024-11-20T00:00:26","date_gmt":"2024-11-20T00:00:26","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15898"},"modified":"2024-11-20T16:34:33","modified_gmt":"2024-11-20T16:34:33","slug":"the-health-benefits-of-psyllium","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/the-health-benefits-of-psyllium\/","title":{"rendered":"The Health Benefits of Psyllium"},"content":{"rendered":"\n

What is psyllium?<\/p>\n\n\n\n

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Psyllium is a form of\u00a0fiber\u00a0made from the husks of the\u00a0Plantago ovata<\/em>\u00a0plant\u2019s seeds. It sometimes goes by the name ispaghula.<\/p>\n\n\n\n

It\u2019s most commonly known as a laxative. However, research shows that taking psyllium is beneficial to many parts of the human body, including the\u00a0heart\u00a0and the\u00a0pancreas.<\/p>\n\n\n\n

Digestive health<\/h2>\n\n\n\n
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Psyllium is a\u00a0bulk-forming laxative<\/strong>.<\/p>\n\n\n\n

This means it soaks up water in your\u00a0gut\u00a0<\/strong>and makes\u00a0bowel movements\u00a0<\/strong>much easier and can help promote regularity without increasing\u00a0flatulence<\/strong>. It can be used as a one-off to ease constipation, or it can be added to your diet to help promote regularity and overall\u00a0digestive health.<\/strong><\/p>\n\n\n\n

People with\u00a0irritable bowel syndrome (IBS)<\/strong>\u00a0and\u00a0Crohn\u2019s disease<\/strong>\u00a0are all too familiar with bowel irregularity. The results of studies on psyllium\u2019s effectiveness in treating these conditions are still mixed.<\/p>\n\n\n\n

Psyllium is a\u00a0prebiotic\u00a0<\/strong>\u2014 a substance needed for healthy colonies of\u00a0probiotics\u00a0<\/strong>to grow in the gut.<\/p>\n\n\n\n

A healthy colony of good\u00a0bacteria\u00a0<\/strong>in the\u00a0digestive system<\/strong>\u00a0is essential for healthy\u00a0immune function<\/strong>. Your body is better able to fight infection, reduce\u00a0inflammation, and maintain healthy tissue and cells.<\/p>\n\n\n\n

Besides keeping your bowel movements regular and managing a chronic condition, psyllium has the ability to\u00a0soften your stool<\/strong>\u00a0provided you drink enough water. This can come in handy with short-term ailments, such as\u00a0constipation<\/strong>. Used in this way, it can prevent complications of constipation, such as\u00a0hemorrhoids\u00a0<\/strong>and\u00a0anal fissures<\/strong>.<\/p>\n\n\n\n

Preliminary research shows that psyllium may help with the painful symptoms associated with these conditions. Since there is no real scientific consensus, talk to your doctor to see if psyllium could help you.<\/p>\n\n\n\n

Heart health<\/h2>\n\n\n\n
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Research has shown that taking soluble fiber can help people manage their cholesterol levels. Proper cholesterol regulation is important for everyone, but it\u2019s vital for people over the age of 50.<\/p>\n\n\n\n

One study<\/a>\u00a0shows that at least six weeks of daily psyllium intake is an effective way for people who are\u00a0obese\u00a0<\/strong>or overweight to lower their cholesterol with very few side effects.<\/p>\n\n\n\n

If you\u2019ve been told that you need to watch your cholesterol, ask your doctor if adding psyllium to a low-fat, low-cholesterol diet will help you.<\/p>\n\n\n\n

Numerous studies have shown that fiber like psyllium, taken as part of a healthy diet, can help lower a person\u2019s risk of\u00a0heart disease. Psyllium can affect your heart by lowering\u00a0blood pressure, improving\u00a0lipid levels, and strengthening heart muscle.<\/p>\n\n\n\n

Watching your weight<\/h2>\n\n\n\n
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Maintaining\u00a0a healthy weight\u00a0is 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\u00a0lose weight.<\/p>\n\n\n\n

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\u2019ve suggested that you\u00a0lose weight<\/strong>.<\/p>\n\n\n\n

Diabetes<\/h2>\n\n\n\n
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People with\u00a0diabetes\u00a0<\/strong>have to be mindful of their diet to maintain a healthy balance of\u00a0insulin\u00a0<\/strong>and\u00a0blood sugar (glucose)<\/strong>. Some research has suggested that fibers like psyllium can help people maintain a healthy\u00a0glycemic balance.<\/p>\n\n\n\n

Psyllium dosage<\/h2>\n\n\n\n
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The exact dosage of psyllium depends on the product you\u2019re using. Dosage requirements may also vary based on what you\u2019re taking psyllium for. Typically, you can take the product one to three times per day with a full glass of water.<\/p>\n\n\n\n

Some research has shown that consuming 7.9 grams of psyllium per day (plus or minus 3.6 grams) with probiotics is a safe and effective way to treat Crohn\u2019s disease. However, other results show\u00a0soluble fiber\u00a0<\/strong>like psyllium can make symptoms worse for some people.<\/p>\n\n\n\n

One\u00a0study<\/a>\u00a0found that taking 5 grams of psyllium twice a day can help people with type 2 diabetes control their blood sugar. Another\u00a0study<\/a>\u00a0of people with type 2 diabetes found similar results, but stressed that psyllium therapy should be tailored to the individual.<\/p>\n\n\n\n

Follow all product instructions carefully. Don\u2019t take any more than the recommended dosage unless your doctor tells you otherwise.<\/p>\n\n\n\n

Possible side effects<\/h2>\n\n\n\n

Since psyllium creates intestinal bulk and has\u00a0laxative effects, this substance may pose adverse side effects. You may be especially prone to side effects if you\u2019re new to psyllium or if you take more than the recommended amount per day.<\/p>\n\n\n\n

Some of the possible side effects include:<\/p>\n\n\n\n