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Psyllium husks have been on the radar of those “in the know” in the health world for quite some time, but more recently this herb has seen a spike in interest and popularity because of, amongst other things, the notorious Atkins diet.
If you regularly suffer with tummy trouble for one reason or another, or are wheat intolerant / on a gluten-free diet (which is now increasingly common), chances are you’ve heard of it too. So what is it?
WHAT IS PSYLLIUM HUSK?
Well, psyllium (which is known by a number of other hard-to-pronounce names, such as ispaghula and isabgol) is the husk of the seed of the plantain. Psyllium husks are the outer wrapping of a plant native to India.
There are several species of psyllium, but the seed husks from Plantago ovata (also known as “blonde psyllium”), are the best quality and have the highest fibre content.
They are composed primarily of complex carbohydrates and are a great source of pure essential dietary fibre. They are not digested in the small intestine (because they are indigestible in humans), but are partially broken down in the colon, where they act as a food source for “friendly” flora.
WHAT IS IT USED FOR?
As mentioned above, this herb is popular with those on the Atkins diet. That is because it is often difficult to get enough fibre when carbohydrates are eliminated from a diet – psyllium husks are natural pure dietary fibre. Psyllium husks are also an ideal source of fibre for those that have an intolerance to wheat, such as celiacs.
One of the key attributes of psyllium is that it is soluble – in other words, it absorbs water. The husks are used whole in their natural state, or dried and chopped or powdered. In any of these forms, they are taken by mixing them with liquid (usually water). They are also available in capsules, as over-the-counter laxatives and fibre supplements. In powder form, psyllium can swell up to an incredible 60 times its weight when liquid is added.
Colon cleansing, constipation, diarrhea
Ayurveda science of medicine, as well as health practitioners and colonic hydrotherapists often recommend psyllium use for colon cleansing, as it has binding properties that may help to restore normal bowel movements. Alternative medicine advocates claim that psyllium husks absorb heavy metals and other toxic substances found in the colon.
It is thought that the psyllium binds to the fecal matter as it moves through the intestines, causing it to swell as it absorbs water and waste materials in the bowels. It is said that this process forms a soft gel mass that passes through the colon more quickly and easily than without the psyllium, translating to fewer problems with passing stool. The bulk of the husks helps to provide a constant source of solid material, irrespective of diet or any pre-existing condition of the gut.
Often, the husks are combined with medicinal clays (such as bentonite) as a detoxification drink or supplement combination, to support a healthy digestive system.
Weight management
Psyllium husks are not just used for their laxative effects. They are also often used in weight control due to its “bulking” action described above, i.e. it can help you to feel full and may therefore act as an appetite suppressant.
Some studies have also suggested that regular use of psyllium husk supplements may help pass more fat in stools, translating to weight loss.
Heart disease, high blood pressure, high cholesterol and diabetes
Some recent research has also shown psyllium husks to be promising in lowering cholesterol and controlling diabetes (by helping to lower blood sugar levels).
The oil in the seed embryo contains 50% linoleic acid and has been used as a preventative of atherosclerosis.
The U.S. Food and Drug Administration (FDA) has confirmed that psyllium can lead to a decreased risk of coronary heart disease (CHD). Psyllium’s soluble fibre, in addition to a diet low in saturated fat and cholesterol, has the potential to decrease the risk of CHD via decreasing the blood cholesterol levels.
Inflammatory Bowel Syndrome (IBS) / Colitis
The soluble fibre in psyllium may help those who suffer from IBS by increasing the number of bowel movements per week, enlarging stool weight and speeding up digestive transit. Soluble fibre does not irritate the gastric lining like some other forms of fibre (such as wheat or bran).
In a study of people with ulcerative colitis (a type of inflammatory bowel disorder), psyllium seeds were shown to be as effective as the prescription drug ‘mesalamine’ in decreasing recurrences of the disease.
In addition, a physician may recommend the use of psyllium as a bulking agent for mild to moderate cases of diarrhea from Crohn’s disease (another type of inflammatory bowel disorder).
SAFETY FIRST
Some people are allergic to psyllium husk. Intestinal obstruction may also be a risk for some, particularly those who have had surgery on the intestines or bowels. There are no known side effects of taking psyllium, in large doses, it may cause loose bowel movements, cramps, bloating and flatulence.
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