Psyllium: understand what it is for and use it to your advantage

Psyllium seeds contribute to intestinal health, heart and weight loss

Psyllium

Psyllium is the name given to the seeds of plants of the genus plantago, also called isphagula. These seeds are well known for their laxative effects, but they also have other benefits, such as helping to balance cholesterol levels and heart health. Find out what psyllium is for and be aware of its possible unwanted effects.

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What is psyllium for

It's good for the intestines

Psyllium seed has the property of absorbing water in large amounts, which helps to keep the intestines hydrated and facilitates peristaltic movements (bowel movements). These seeds also help to promote balance without increasing flatulence. Psyllium can be used to relieve constipation or added to the diet to improve overall digestive health.

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In addition, it can be an ally for those with irritable bowel syndrome (IBS) and Crohn's disease, mainly because it is a prebiotic, that is, a food that helps maintain the health of colonies of beneficial microorganisms in the intestine. Learn more about this topic in the article: "What are prebiotic foods?".

Some research has shown that consuming 7.9 grams of psyllium a day with probiotics (foods that contain beneficial microorganisms) is a safe and effective way to treat Crohn's disease. However, other results show that soluble fibers, such as those in psyllium, can make symptoms worse for some people. By helping to maintain the hydration of the intestine, psyllium can contribute to a smoother defecation, which is very necessary in cases of hemorrhoids and anal fissures.
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Research has concluded that psyllium can help with the painful symptoms associated with these conditions. However, as there is no scientific consensus, seek medical help to find out if the seed applies to you.

heart health

Eating soluble fiber can help balance cholesterol levels, which is vital for people over 50 years old. One study found that eating psyllium seeds daily for six straight weeks is effective in lowering cholesterol in obese or overweight people.

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Other studies suggest that eating fiber regularly, such as those found in psyllium, can help lower the risk of heart disease. Psyllium helps reduce blood pressure and lipid levels, strengthening the heart muscle.

Psyllium slims down?

psyllium husk

Image by LaszloBartucz, available under Pixabay License

Because psyllium easily absorbs body fluids, it can contribute to the feeling of fullness. This makes you less hungry, and consequently prevents weight gain. But if you are thinking about taking psyllium for the purpose of losing weight, be sure to seek medical help or a nutritionist.

Psyllium contraindications

Most people do not experience adverse effects from ingesting psyllium. In general, five to ten grams of seeds taken three times a day can rarely cause colic, bloating or gas (see studies about it here: 1, 2, 3).

Also, ingesting psyllium can delay the absorption of certain medications. Therefore, seek medical help if you are taking any medication and want to know if it might interact with psyllium.

Although uncommon, some allergic reactions such as rash, itching or difficulty breathing can result from ingesting or handling psyllium (see studies on this here: 4, 5).

Psyllium does not seem to have many side effects and is well tolerated - adverse reactions rarely appear in people sensitive to its fibre.

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How to use psyllium

Psyllium can be consumed in doses of five to ten grams with meals, at least once a day. However, because it is fiber, more is not always better. The benefits seen in most studies are associated with intakes between three and 20.4 grams per day - taking more can cause digestive problems. It's important to drink it with water and then drink plenty of water throughout the day.

To use it as a laxative, it is recommended to take five grams with a glass of water three times a day as a starting point. This can be increased gradually as tolerated. The ideal is to follow the dosage instructions on the package.

It is recommended to start psyllium supplementation with doses of five grams three times a day. Be sure to follow the dosage instructions. Remembering the importance for your health, consult your doctor or doctor.



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