Supplements

5 Amazing Health Benefits of Psyllium Husk

 

Psyllium husks are increasingly popular food supplements used for weight control and intestinal health. Basically, it’s a godsend for anyone who doesn’t get enough fibre from their diet!

Psyllium is the husk of the seed from the Plantago plant – it contains a spongy fibre that reduces appetite, improves digestion and cleanses the system! When combined with water, pysllium husk forms a gel (that is naturally gluten free!) that can help to keep the bowels regular and is far more gentle – and natural – than using a laxative.


How Do Psyllium Husks Work?

 

Pysllium husk is often referred to as a colon cleanser, and as a by-product of this – a natural weight loss tool. Once taken, it will bulk and form a mass in the colon, as this is transported through the intestinal tract – taking waste with it – the
husks will ‘scrub’ the intestines clean as they move along.

If taken before a meal, the husks will have time to expand giving a full feeling, helping to prevent overeating!

psyllium husk


The Benefits of Psyllium Husk 

1) Assists Weight Loss Goals

Due to its bulking properties, psyllium husk can be a great aid for those seeking to lose weight. Taking it 30 minutes prior to a meal with a full glass of water allows the psyllium to expand, creating a full feeling!

Weight loss

This can help those with bigger appetites to consume less, which can help to instill a healthier relationship with food in the long term. Consuming less food long term will inevitably help your stomach to shrink in size, therefore it will eventually become natural to require less food to reach satiety – in addition to added benefits of lower cholestrol and blood pressure! [1]

 2) A Great Natural Source of Fibre 

Low-carb, high-protein diets often eliminate cereals, whole grains and fruits, meaning that the amount of dietary fibre is greatly reduced. Psyllium husk is an excellent source of fibre, with each teaspoon containing around 4g – it is an easy way to quickly boost your intake if your diet leaves you lacking in this area!

natural fibre

Busy lifestyles can often be the main cause of not getting enough fibre in the diet – Introducing pysllium husks into your daily routine may be just the trick to fix a few problems you’ve been having! However, do this gradually as adding too much fibre, too quickly, can result in bloating, stomach cramps and wind – all symptoms that are not too pleasant.

3) Promotes Natural Bowel Movements

Although this might not be the hottest topic for discussion, bowel function is essential to avoid problems like constipation (and subsequently haemorrhoids), which can have a huge impact on how we feel on a daily basis!

Digestive system

Psyllium husks in your diet can help to ensure that you get enough fibre in order to keep your digestive system healthy. Not only can it relieve problems like diarrhea, but it can also aid chronic illnesses like irritable bowel syndrome (IBS). [2]

4) Prevents Discomfort and Sluggishness

A healthy bowel may not seem like a significant health priority to some, however – you’ll be surprised how many problems will disappear once you’ve sorted out your digestive problems! Nothing worse than going about your day feeling sluggish and uncomfortable…

Lethargic

These problems could be the main issue for your fatigue, why you’ve been lethargic and even the main culprit for your lack of motivation… Essentially, it’s important to keep ‘regular’ and we need fibre in order to aid this.

5) Helps Control Blood Sugars

Rocketing blood sugar levels can be dangerous for both those with and without diabetes – those without should be cautious not to develop diabetes. Introducing more soluble fibre into your diet can help reduce rises in blood glucose levels – specifically after meal times!

blood sugars

How? Even though fibre is known as a dietary carbohydrate, it is not broken down by the body into sugar molecules, unlike other carbs! Instead, it passes through the body, assists the maintenance of satisfactory blood sugar levels and helps to keeps hunger at bay.

Therefore, individuals who do live with diabetes, for example, could gain improved control over their blood sugar levels by increasing the amount of soluble fibre.

Dosage

It is advisable to build up the dose gradually to avoid adverse symptoms like bloating, wind and stomach cramps. Myprotein suggests adding 2.5g of Whole Psyllium Husks to 300-350ml of water or fruit juice one or two times a day – these Psyllium Husks are available in 250g, 500g, and 1kg pouches, just in case you wish to test them out first!

Due to the bulking nature of psyllium husks, it is essential to ensure you drink enough liquid as otherwise this product may swell up and could obstruct the throat. Psyllium husks are not advised for those who have ever suffered from oesophageal narrowing or swallowing difficulties.

This natural source of soluble fibre offers an easy way to increase vital fibre intake, alongside a varied and balanced diet!

Gluten-Free Fibre!

In addition, Psyllium husk can be great in baking and is often used as an ingredient in gluten-free recipes due to it becoming a gel when added to water or moisture, preventing gluten-free baked goods from becoming dry and crumbly!

gluten free

So, if you’re suffering from intolerance to gluten and are trying new ways to cook and enjoy your favourite foods, psyllium husk could be the magic ingredient you need! Try it in:

✓ Cakes

✓ Bread

✓ Pancakes

✓ Or even throw some in your smoothies! 


Take Home Message

Psyllium husks are a great source of soluble fibre that can have many positive effects on digestive problems that you may be suffering with!

 

 

 


[1] “Psyllium.” University of Maryland Medical Center. Available from: http://www.umm.edu/altmed/articles/psyllium-000321.htm

[2] Psyllium as therapeutic and drug delivery agent. International Journal of Pharmaceutics Volume 334, Issues 1–2, 4 April 2007, Pages 1–14 Available: http://www.sciencedirect.com/science/article/pii/S0378517307000610



Mr Protein

Mr Protein

Writer and expert


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