You may not have heard of psyllium, but you’ve experienced its effects if you’ve taken a bulk laxative such as Metamucil. Psyllium is the primary ingredient in this over-the-counter constipation medication and is also the fiber component in many bran cereals. But, you don’t have to buy a bulk laxative or a bran cereal to get the health benefits of psyllium. Many health food stores and natural food markets carry psyllium seed in bulk at a very inexpensive price. What are the health benefits of psyllium?
What is Psyllium?
Psyllium is the seed derived from the psyllium plant, known as Plantago ovata. In addition to being the active ingredient in bulk laxatives and many bran cereals, it’s also used as a thickener in ice cream and other frozen treats. The health benefits of psyllium stem primarily from its high fiber content.
What are the Health Benefits of Psyllium?
Because it’s the active ingredient in many bulk laxatives, it’s effective at relieving constipation. When mixed with water, psyllium takes on a gel-like consistency and forms an indigestible mass. As it passes through the digestive tract, it draws water into the intestines creating a soft, bulky stool that’s easier to pass. Interestingly, it an also be used as an effective treatment for diarrhea. Because psyllium is not digestible, it can be devoured by bacteria in the colon causing production of by-products which help to keep the colon healthy and may reduce the risk of colon cancer. You might say that psyllium is a colon’s best friend.
Are There Other Health Benefits of Psyllium?
Because of its high soluble fiber content, psyllium lowers LDL cholesterol levels when at least seven grams per day are consumed. The cholesterol lowering effect appears to be relatively modest, but still significant. There’s also some evidence that adding psyllium to the diet can help to modestly reduce blood sugar levels in diabetics. A large study is currently being conducted to better clarify the benefits of psyllium on blood sugar levels. Lastly, a diet high in fiber such as psyllium may help battle obesity by promoting satiety and reducing cravings.
Psyllium should always be used with plenty of water. Otherwise, there’s a risk of intestinal blockage, particularly in people who have had surgery on the intestines in the past. It can also cause increased bloating and flatulence in some people. Allergic reactions can also occur in susceptible individuals.
How to Get the Health Benefits of Psyllium?
Generally, a teaspoon of psyllium is added to a cup of water and quickly drank before it thickens. Follow up by drinking an additional glass of water. This can be an effective way to add additional fiber to the diet or to relieve constipation.
The next time you’re at your local natural food market, pick up some psyllium and keep it on hand when you need to add fiber to your diet. It’s a lot cheaper than buying a box of Metamucil.
