Do you know the benefits of Psyllium?

Psyllium is a soluble fiber that comes from the seeds of Plantago ovata, an herb found and cultivated mainly in India. This seed, although small, has numerous health benefits for the body. Because of its excellent solubility in water, psyllium can absorb water and become a thick compound that resists digestion in the small intestine.

A number of benefits, such as helping to regulate the intestines, lowering blood sugar levels, contributing to weight loss and reducing cholesterol levels, are present in this powerful dietary fiber. Want to know more about it? Read our full article!

Understanding Psyllium

Psyllium is a small seed that has many benefits, especially for the intestinal tract. It is a little-known dietary fiber that can act as a mild laxative and mass builder. Read on to find out more about this small dietary fiber!

What is Psyllium?

Psyllium is a form of fiber made from the husks of the seeds of the Plantago ovata plant, which can also be found under the name ispaghula. It is highly sought after for its natural laxative effects.

Psyllium can be said to be a probiotic, i.e. a substance necessary for healthy probiotic colonies to grow inside the intestine, thus ensuring that the digestive system has a healthy immune function. However, it's always good to know what you're looking to ingest in order to avoid future problems.

Origin and characteristics of Psyllium

Psyllium husk is the main active ingredient in Metamucil, a fiber supplement that reduces constipation. This is a soluble fiber that comes from the seed husk of the Plantago ovata herb and originated in Asia. Its fiber absorbs water and, when mixed with other liquids, can increase in size by up to 20 times.

In addition, it is a source of fiber from India and has been the source of soluble and insoluble fiber for Metamucil (a medicine made from 100% natural psyllium) for over 80 years. Psyllium is a fiber widely used to stimulate bowel movements, so it is very important to understand its characteristics in order to know how to use it properly for your body.

Psyllium properties

Psyllium seed is known for its contribution to improving intestinal transit. All this is possible because it is a potent source of natural fiber (around 80% of its composition is fiber). Its resistance to digestion allows it to help regulate cholesterol, triglyceride and blood sugar levels.

In addition, unlike other potent sources of fiber, the body normally tolerates psyllium well, so it is available in various forms of consumption and has many health benefits, especially for people who need to improve their intestinal health.

What is Psyllium used for?

Psyllium is suitable for keeping bowel movements more regulated and can be used in cases such as the treatment of constipation, as it is able to absorb water, facilitating the formation and elimination of stools. Also because it is a fiber capable of helping intestinal function, it can be used in cases of loose bowels.

In addition to helping a person's intestinal function, psyllium has the important function of lowering bad cholesterol and blood glucose after meals. Another function it has is to be used in irritable bowel syndrome or in cases of constipation, as it is a seed with a very high fiber content.

Benefits of Psyllium

The small psyllium seed, like other soluble fibers, passes through the small intestine without being completely broken down or absorbed. However, some research indicates that taking psyllium is beneficial for many areas of the human body, including the heart and pancreas. Find out more about the benefits of psyllium in the following topics!

Improves intestinal health

Because this seed has the ability to absorb a large amount of water, psyllium helps to keep the intestines hydrated, facilitating bowel movements, meaning that it has a very effective laxative effect on the body. If psyllium becomes part of your diet, it can help your intestinal health in general.

In addition, cases of diseases such as irritable bowel syndrome (IBS) and Crohn's disease can benefit from psyllium because it is a probiotic, i.e. a food that helps maintain the health of colonies of beneficial microorganisms in the intestine. However, it is very important to seek the advice of a doctor to find out if the use of this fiber is appropriate in your case.

Good for heart health

A diet based on soluble fibers, such as psyllium, is associated with lower levels of triglycerides and cholesterol, and a lower risk of developing cardiovascular disease. In other words, eating soluble fibers can help balance cholesterol levels, something that is very important for people over 50.

A study shows that eating psyllium for at least six weeks is an effective way for overweight and obese people to reduce cholesterol with few side effects. It can also help reduce blood pressure and lipid levels by strengthening the heart muscle.

Helps control cholesterol

As mentioned elsewhere, psyllium promotes a complete cleanse of the intestines, helping the body to absorb nutrients better and being more effective at eliminating impurities

(including LDL, bad cholesterol), while helping to absorb HDL (good cholesterol).

Another benefit of using psyllium is the reduction of cholesterol in the blood. All this is possible because this fiber binds to fatty and bile acids, helping in the excretion process and during the replacement of lost bile acids. Therefore, psyllium is a very important fiber for promoting healthy cholesterol and triglyceride levels in the body.

Reduces blood pressure

If you're the type of person who suffers from high blood pressure, you should know that there are several studies that show the effect of reducing blood pressure when using psyllium. This just goes to show how many benefits this dietary fiber brings with it.

A study published in 2007 in the journal Clinical and Experimental Hypertension found that psyllium helps to reduce blood pressure. The research was carried out as follows: hypertensive participants consumed a teaspoon (3.5 grams) of psyllium before their two main meals for 6 months. In addition to lowering blood pressure, there was weight loss, a reduction in blood glucose and fasting levels.insulin.

Helps control blood sugar

People with diabetes need to maintain good blood glucose and cholesterol control in order to prevent and avoid medium and long-term complications. It is therefore recommended that patients with diabetes eat a diet rich in fiber, as it helps control blood glucose after meals and reduces blood cholesterol levels.

Soluble fibers, such as psyllium husks, slow down the absorption of carbohydrates, preventing high levels of glucose and, consequently, high levels of insulin. When it comes to regulating the volume of glucose circulating in the bloodstream, soluble fibers are the most suitable among the fibers.

Helps with weight loss

Psyllium is cited as an important means of helping to lose weight in a healthy way. This is because weight loss is linked to issues involving intestinal health, and this fiber acts directly on intestinal function. In general, it provides greater volume, making it easier for the body to pass through. Thus, the body's metabolism ends up working more efficiently.accelerated.

Another aspect that has to do with psyllium's weight loss benefits is the longer-lasting satiety effect it causes when ingested. As a result, people who have problems eating a larger quantity of food end up reducing their consumption, changing their eating habits and helping in the weight loss process.

How to take Psyllium

There are a few ways you can consume psyllium and extract the benefits mentioned in the article. In the following topics, learn how you can consume this dietary fiber effectively!

Ways to consume

Psyllium powder should be used orally, dissolved in a 240 ml glass of liquid, which can be the liquid of your choice (water or even fruit juice). It should also be stirred gently to dissolve all the powder. It is not recommended to use psyllium as your only source of fiber in your diet, so it is recommended to consume fruits and vegetables to supplement your daily fiber intake.

In addition to consuming it in liquids, you can also consume psyllium by mixing it with oats and fruit, such as bananas. Using it as an ingredient in recipes such as cakes, breads and cookies is also a way of obtaining the benefits of this dietary fiber.

Adults and children over 12

For adults and children over the age of 12, in most cases, 5 g of Psyllium should be added to 240 ml of water. Intake is at the doctor's discretion, but should generally be done between one and three times a day.

The way to use psyllium varies according to the age of the person, so it is always good to consult a specialist or doctor when choosing to consume this fiber, to know the right dosage and what suits your body, as well as the purpose of using it. It is important to take these precautions because, as it is a fiber, if you consume too much, you may develop some symptoms.

Daily use

The recommended daily use of psyllium for adults and children over the age of 12 is one to three times a day, so you can vary the way you consume it, either by mixing it into liquids, recipes for cakes or breads, or by mixing it with other fibers, such as oats.

Use as a laxative

Psyllium is a great option for those with intestinal problems and is known as a natural mild laxative. To use it as a laxative, it is recommended to take five grams with a glass of water three times a day. The ideal is to follow the advice of a specialist and the dosage on the packet.

Children aged between 6 and 12

For children between 6 and 12 years old, the recommendation is to consume less psyllium, up to twice a day. However, it is important to consult a specialist or doctor to find out more about how to consume psyllium.

Ask a qualified nutritionist for advice on how to use it according to your goal and age, whether it's to improve constipation or to optimize weight loss. Therefore, be even more careful when consuming it with children between 6 and 12 years old.

Further information about Psyllium

Psyllium is most commonly consumed in powder or wafer form. It can also be found in capsule, granule or liquid form. It is the main ingredient in many over-the-counter laxatives. In the following topics, you will learn how to buy psyllium, its side effects and its contraindications!

Price and where to buy Psyllium

Psyllium can easily be found in health food stores, grocery stores, pharmacies or on some natural or specialized product websites. Most of the time, it's found in capsule, powder or bran form. It's important to find a reliable place to buy it, especially if it's online.

The price of psyllium can vary from one store to another, so it's very important to do your research so you don't end up paying more. However, to give you an idea of the price, a 1 kg package of psyllium usually costs between 50 and 70 reais, while a bottle with 60 capsules of 500 mg usually costs between 30 and 40 reais.

Possible side effects of Psyllium

The most common side effects that can occur during treatment with psyllium are excessive gas, abdominal pain or bloating. This can happen because psyllium is capable of creating intestinal volume and has laxative effects. If this is your first time taking psyllium, the chances of these effects occurring are higher.

Other side effects that may appear are diarrhea, loose stools, more frequent bowel movements, vomiting and stomach pain. It is also possible for some people to experience allergic reactions, such as breathing difficulties, itching, skin rashes and swelling near the throat or face. If this happens, seek medical attention immediately.

Psyllium contraindications

In general, most people don't experience any adverse effects when consuming psyllium, but it is not recommended for children under 6 years of age or people who have difficulty swallowing or a blockage in the intestine, chronic constipation or constipation after surgery.

People who are allergic to psyllium or diabetics should not use it either, as it contains sugar. If in doubt, always seek advice from a doctor or specialist before taking psyllium.

Enjoy all the benefits of the powerful Psyllium fiber!

With this article, you've learned about all the possible benefits of psyllium, as well as understanding the nuances of its use. So, psyllium is a healthy way to include more fiber in your diet, but always try to follow the instructions for consumption and don't forget that it's a fiber that absorbs liquid, so drinking plenty of water is essential!

Therefore, to make the most of the benefits of the powerful psyllium fiber, always seek the advice of a doctor or specialist, such as a nutritionist, and pay attention to your body when taking psyllium treatments. This is a fiber that can help you maintain very good intestinal health, as well as benefiting the heart and helping to treat other diseases!