psylliumis a type of fiber that is used as a laxative. Because it is a soluble fiber, it can pass through the digestive system without being completely broken down or absorbed.
It absorbs water and becomes a sticky compound that benefits constipation, diarrhea, blood sugar, blood pressure, cholesterol and weight loss.
What is Psyllium?
psylliumis a soluble fiber obtained from the seeds of Plantago ovata, a plant that grows predominantly in India.
It is used as a dietary supplement and is usually available in the form of shell, granule, capsule, or powder.
Psyllium huskis a fiber supplement mostly used to reduce constipation. It is the main active ingredient in Metamucil.
Due to its excellent water solubility psylliumcan absorb water and become a thick, sticky compound that is resistant to digestion in the small intestine.
It helps regulate its resistance to digestion, high cholesterol, triglycerides and blood sugar levels. It also helps with weight loss and relieves diarrhea and constipation.
Moreover, unlike some other strong sources of fiber psyllium well tolerated.
Why is Psyllium Husk Made?
Psyllium huskis made from monosaccharides and polysaccharides such as xylose and arabinose. They are collectively referred to as arabinoxylan and psyllium shellthey make up more than 60% of its weight.
The shell contains essential oils such as linolenic acid, linoleic acid, oleic acid, palmitic acid, lauric acid, erucic acid and stearic acid. It is also an aromatic amino acid reservoir.
Surprisingly, psyllium shellIt is rich in phytochemicals such as alkaloids, terpenoids, saponins, tannins and glycosides. It also contains unique triterpenes such as narasin, ginsenoside, and periandrine.
Metabolites such as sarmentin, purmorphamine, tapentadol, zolmitriptan and withaperuvin psyllium husk extractsIt has been identified in and gave it various nutraceutical properties.
Psyllium huskis known to have positive effects on heart health and cholesterol levels. Studies, psyllium shell It has shown that the fiber is safe, well tolerated, and improves glycemic control for people with diabetes.
Unlike stimulant laxatives, psyllium it is gentle and non-addictive. Psyllium huskThe dietary fiber found in can help with:
Cancer
Colitis
- Constipation
- Diabetes
- Diarrhea
Diverticulosis
Hemorrhoids
- Heart disease
Hypertension
Irritable bowel syndrome
- Kidney stone
- Obesity
- Ulcer
- PMS
Psyllium Husk Nutrition Value
A tablespoon bütün psyllium shell It has the following nutrients:
psylliumUsed as a stool-forming laxative. It works by increasing the size of the stool and therefore constipation helps alleviate.
It works by binding to partially digested food that initially passes from the stomach to the small intestine.
It then helps water to be absorbed, which increases the size and moisture of the stool.
One study found 5.1 grams twice a day for two weeks psyllium showed that water content and stool thickness and total number of bowel movements increased significantly in 170 people with chronic constipation.
Therefore, psyllium supplements You can regulate your bowel movements using.
May help treat diarrhea
Psyllium fiberIt has also been shown to cause diarrhea. It does this by increasing stool thickness and acting like a water-absorbing agent that slows its passage through the colon.
30 cancer patients undergoing radiation therapy in one study psyllium shell reduced the incidence of diarrhea.
psylliumBesides preventing constipation, it can also reduce diarrhea, regulate bowel movements if you have problems
Balances blood sugar levels
Fiber supplementation has been shown to control the glycemic response in a meal, lowering insulin and blood sugar levels. This is especially psyllium It applies to water soluble fibers such as.
Actually, psylliumworks better than other fibers such as dandruff. This is because the gel-forming fibers can slow the digestion of foods, which helps regulate blood sugar levels.
One study found 56 diabetic men at 5.1 grams twice a day for eight weeks. psyllium treated with. Daily blood sugar levels decreased by 11%.
In another study in people with type 2 diabetes, a higher daily dose (five grams consumed three times daily) for six weeks resulted in a 29% reduction in blood sugar levels within the first two weeks.
psylliumIt is recommended to take it with food rather than on its own to have a greater effect on blood sugar levels as it can slow the digestion of foods.
It is thought that a daily dose of at least 10,2 grams will lower blood sugar levels.
Lowers cholesterol levels
psylliumcan bind to fat and bile acids, which increases its excretion from the body.
In the process of replacing these lost bile acids, the liver uses cholesterol to produce more. As a result, blood cholesterol levels are reduced.
One study, 40 grams per day for 15 days psyllium reported an increase in bile acid synthesis and a decrease in LDL ("bad") cholesterol in 20 people treated with.
In another study, 47 healthy participants experienced a 6% reduction in LDL cholesterol by taking 6 grams every day for six weeks.
The second reason to use the psyllium It can help increase HDL ("good") cholesterol levels.
For example, by taking 5,1 grams twice daily for eight weeks, there was a reduction in total and LDL cholesterol as well as an increase in HDL levels in 2 patients with type 49 diabetes.
Good for the heart
psyllium Consuming water-soluble fibers such as blood triglycerides, blood pressure and heart disease can reduce the risk.
One study confirmed that 5 grams of psyllium three times a day for six weeks reduced triglycerides by 26% compared to placebo.
Moreover, in 2 patients with type 40 diabetes, triglyceride levels psyllium fiber It decreased significantly after two months of treatment with.
Finally, another 12-week study in obese individuals showed that a 7 gram daily dose resulted in a seven percent reduction in blood pressure during the first six weeks of treatment.
Has prebiotic effects
Prebiotics, They are indigestible compounds that nourish the gut bacteria and help them grow. psyllium fiber is thought to have prebiotic effects.
psyllium Although somewhat resistant to fermentation, psyllium fiberA small portion of its meal can be fermented by gut bacteria. This fermentation can produce short chain fatty acids (SCFA) linked to health benefits.
One study showed that it increased the production of 12 grams of SCFA butyrate twice a day for 10 months.
Also, since it ferments more slowly than other fibers, gas and digestive upset do not increase.
In fact for four months psyllium Treatment with ulcerative colitis (UC) helped reduce digestive symptoms by 69%.
psyllium and a combination of probiotics seem particularly effective in treating ulcerative colitis and Crohn's disease.
Controls diabetes and hyperglycemia
Many studies have shown the effect of dietary fiber on type 2 diabetes. Psyllium huskis one of the sources of fiber that exhibits anti-hyperglycemic and antidiabetic effects.
About 10 g per day psyllium shellOral administration of the drug lowers blood sugar levels, increases insulin sensitivity and improves glycemic control in the body.
Psyllium huskIt is assumed that the antidiabetic or any other drug can alter intestinal motility to increase absorption.
Protects the intestines and excretory system
Psyllium huskhas an excellent ability to protect the intestinal mucosa. Due to the ability of this fiber to fix organic and inorganic substances, their absorption by intestinal cells is delayed, reduced, or even blocked (just like a flu defense mechanism).
Helps to lose weight
Forming viscous compounds psyllium Such fibers can aid appetite control and weight loss.
In one study, 12 healthy participants gained 10.8 grams just before eating psyllium consumed.
Delays occurred after the third hour after the meal, causing the stomach to be emptied and the satiety prolonged six hours after the meal.
Another study investigated the effects of a 20-gram dose in two healthy participants. One dose was consumed three hours before the meal, while the other dose was consumed just before the meal.
The results showed that feelings of fullness increased one hour after a meal compared to placebo, and showed a decrease in total fat intake throughout the day.
Psyllium fiberIncreases satiety, acts as a laxative, improves lipid profile, lowers cholesterol, improves glucose homeostasis, lowers blood sugar, aids in the treatment of metabolic symdrome, and all of these properties are the most important properties that can help with weight loss.
Taking doses of 5-10 grams three times a day does not cause serious side effects. However, some cramping, gas, or bloating may occur.
The second reason to use the psyllium It may delay the absorption of some medications. Therefore, it is not recommended to be used with other drugs.
Although rare, some allergic reactions such as rash, itching or shortness of breath psyllium fiberIt may occur as a result of taking.
Psyllium huskAs the fiber in it absorbs water, psyllium productsMake sure you drink enough water while taking the niacin so that your digestive system is best hydrated.
Sometimes consuming too much fiber without drinking enough water can cause digestive upset, so water intake is important along with fiber intake.
Too much to lose weight quickly psyllium shell consuming it can cause diarrhea, bloating, and inflammation of the stomach lining.
How Is Psyllium Used?
Psyllium can be consumed with meals in doses of 5-10 grams, once a day.
It is important to take it with water and then drink it regularly throughout the day.
As a bulk laxative supplement, 5 grams with a glass of water three times a day is often recommended as a starting point. This may increase gradually as tolerated.
It is best to follow the dosage instructions on the packaging.
What is the typical recommended serving of whole psyllium husk?
For adults and children over the age of 12, 1 tablespoon is mixed in a liquid of your choice (water, juice, milk, etc.) 3-1 times a day.
Recommended for children 6-12 years old psyllium shell Its dosage is 1 teaspoon 1-3 times a day.
What is the typical recommended serving of psyllium husk powder?
For adults and children over 12 years old, 1 teaspoon is mixed in a liquid of your choice 1-3 times a day.
Recommended for children 6-12 years old psyllium husk powder dosageis half a teaspoon 1-3 times a day.
What Should Be Considered When Using Psyllium?
- Psyllium huskCheck if you have any allergies.
- Do not consume if you are pregnant or have kidney disease.
Start with a very low dose (half a teaspoon with a glass of water).
Always consult a doctor before taking any laxatives for weight loss.
Have you used psyllium? What did you use it for? Did you see the benefit? You can help us by leaving a comment.
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