Home Diets to lose weight Psyllium, the fiber that will fill you with health

Psyllium, the fiber that will fill you with health

by Georgia Ede
Published: Last Updated on

This shell that covers the seed of the plant known as plantain, is a coating that is used as a laxative and regulator of the digestive system. From the annual plant known as Plantago ovata of the Plantagináceae family. It is a plant of about 30 cm tall with tall stems similar to a spike with leaves covered with villi and little flowering (white flowers).

From this plant the covering of the psyllium seeds, known as psyllium husk, is used medicinally and this husk is rich in fiber and mucilage, which gives it most of its properties, which we will talk about below.

From the composition of psyllium we can highlight that it provides us with carbohydrates rich in fiber and sugars (mainly sucrose) as well as essential acids; present in the seeds, such as glutamine, linoleic, oleic, linolenic, galacturonic, behenic, palmitic acid, stearic; etc.

Benefits of psyllium for the body

The benefits for the body of the consumption of this plant are based on its high concentration in mucilage, a type of soluble fiber known as dietary fiber of which the seeds of this plant are especially rich, which makes it especially effective in different pathologies of the digestive tract such as constipation, diarrhea, hemorrhoids or ulcers, and even for irritable bowel syndrome (IBS) and Crohn’s disease patients.

If you suffer from constipation , the ability of these seeds to increase their volume increases the volume of the intestine, facilitating peristaltic movements, favoring the elimination of feces. Also unlike other laxatives, this being natural, does not create dependency and you can use it on demand without the body getting used to its use and stop working.

Psyllium for constipation

Constipation usually leads to hemorrhoid problems , since by not defecating regularly, the stool becomes harder and as a consequence the intestinal and digestive situation worsens.

One of the properties of psyllium is basically to soften the stool because it absorbs water and makes defecation easier and prevents the appearance of hemorrhoids, being the transit of stool easier and less painful for those who suffer from this pathology.

Psyllium for gastrointestinal diseases

Patients with IBS and Crohn’s disease claim to improve their clinical situation in episodes of constipation or diarrhea and it is that, although it seems contradictory, in the case of having too soft stools, as when we have diarrhea, psyllium seeds are capable of absorbing from intestine excess water , normalizing the liquid content of the stool.

Ulcers are one of the most common pathologies, the softening properties help to control and stimulate their correct healing, reducing irritation.

Psyllium for cholesterol

The fiber that psyllium contains has the ability to absorb cholesterol before it is incorporated into the bloodstream. Regular consumption of psyllium seeds has been shown in numerous studies to reduce bad cholesterol, with no significant side effects.

For this reason, doctors sometimes reduce the dose of drugs conventionally used to lower cholesterol (sinvastatin, pravastatin) by combining them with the consumption of these seeds on a regular basis. It does not alter the levels of other fats such as triglycerides or other fats.

Psyllium for Diabetics

Psyllium is used as a regulator of glucose levels in the blood, since sugars are metabolized more slowly which implies that insulin peaks do not occur, this makes the levels remain more stable, something that benefits the control of type II diabetes.

Is psyllium useful for weight loss?

It is not a product especially indicated for weight loss, but its properties that regulate intestinal transit give it a special power to lose weight . In addition to its use as a laxative and regulator of digestive function, it makes us defecate regularly avoiding the swelling produced by the accumulation of toxins in the body.

In addition, fiber regulates our transit, which is sometimes altered by changing nutritional habits, especially at the beginning of a diet.

Its high content of mucilage (soluble fiber) clearly controls appetite because it increases intestinal volume, giving us a feeling of fullness that makes us eat less, so we reduce the levels of anxiety that occur when doing a weight loss diet, thus solving the excessive intake of calories.

Nutritional compositionNutritional values
Energy per 100gr295 kcal
Fats6 gr
Carbohydrates34 gr
Protein0,2 gr
Dietary fiber50 gr
Vitamin B110 mg
Vitamin B24 mg
Vitamin B390 mg
Potassium1300 mg
Football70 mg
Match5 mg
Iron5 mg

 

How to take psyllium and in what dosage

We find psyllium in different commercial forms, in seeds , husks , powder , or tablets; We can find it both in pharmacies and in herbalists or natural food stores.

We must take into account the origin and composition of all products because, sometimes it can be combined with other products, or sweetened to have a better taste when consumed, or that it is easier for us to consume.

If we consume it in powder, it is as simple as mixing it in juice, milk or water; The seeds can be included in breakfast, along with cereals. There are even psyllium wafers, which we must chew very well before consuming them.

If we take it in tablets, it will be enough to accompany them with water to guarantee its dissolution and correct functioning.

The doses of this psyllium powder vary according to the use for which we want to take it, it is a safe product , which can even be consumed by children and pregnant women in their right dose.

It is recommended to start with an initial dose of about 10 grams of psyllium powder, reaching a maximum of about 35 grams of it. It is important to start with a low dose to check the tolerance of our body to fiber and adjust the dose to our clinical improvement and our symptoms.

We should not increase the dose to increase the effects, since it can cause us problems derived from an excessive dose.

Precautions when taking psyllium

Like any product, even if it is natural, it can produce negative effects on our body. It is important to respect the doses so as not to have problems derived from excessive consumption that can affect our health.

We must emphasize that it is important to accompany its consumption with a large amount of liquid , it is important for its proper functioning avoiding problems that may arise from a lack of hydration. Therefore, we always recommend that it is consumed with liquid to avoid intestinal obstructions .

We must take into account glucose levels because they could drop excessively causing hypoglycemia , although this would only occur if we consume it in excess. The same can happen with tension, it should not be consumed by those who suffer from hypotension .

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