The Benefits Of Psyllium

Psyllium, also called ispaghul, refers to the seed of the plant called “Indian plantain”. It is part of the family of so-called natural laxatives, and it is an excellent regulator of intestinal function. But do you know what it really is? Do you know the benefits of psyllium and how to use it? We explain everything to you in this blog post!

What is it?

For the record, the name “psyllium” comes from the Greek “psyllia”, which means “flea” and alludes to the very small size of the seeds (1000 seeds weigh barely 2 grams!). Another important thing to know: psyllium does not contain gluten, so it is suitable for people who are intolerant or allergic to it!

What parts do we use?

The benefits of psyllium actually come from its integument, that is to say the envelope which surrounds the seeds of the plant. The integument contains mucilage, a plant substance that swells on contact with water and forms a gel. Composed of 70% soluble fiber and 30% insoluble fiber, mucilage has thickening, adhesive and softening properties. It is this material which will lubricate the intestinal walls.

The different types of psyllium

We know different kinds of psyllium seeds: blond, brown, black and red. In reality, there are only two varieties of psyllium: the blond one, and the other sometimes called brown, red or black. Their differences lie mainly in their mucilage content: blond psyllium contains 30%, the other only contains 10 to 12%. The benefits of psyllium will therefore be more concentrated in blond psyllium.

The Benefits Of Psyllium on our body

–Restore intestinal balance

As surprising as it may seem, psyllium seeds can be used to resolve both constipation and loose stools. These two inconveniences, although diametrically opposed, can be resolved with appropriate consumption. However, remember that this is an all-natural solution. The effects on transit generally appear 12 to 24 hours after the first dose but it is sometimes necessary to wait longer.

Treating Constipation

Many studies have already proven that psyllium consumption is an effective treatment for resolving constipation. The WHO has also classified psyllium as a natural laxative. Initially, the psyllium mucilages will absorb a large quantity of water thanks to the foods consumed. This will speed up intestinal transit and allow your stools to pass more quickly. Unlike other laxatives, psyllium also protects the intestine from all inflammation and irritation.

Treating diarrhea

At the same time, the mucilages trap water and help make stools more solid. Once filled with water, the mucilages form a gel texture, which will make the stools more consistent and at the same time allow rapid evacuation. Rich in fiber, psyllium contributes to the good balance of the intestinal microbiota and therefore allows you to quickly regain balance.

–Blood sugar control

Several studies carried out on patients with type 2 diabetes show that psyllium consumption helps reduce blood sugar levels. Indeed, psyllium has the ability to modify the structure of food in the intestine and its richness in fiber slows down the absorption of glucose and therefore sugars in the blood. This allows you to have a lesser impact on blood sugar levels.

Be careful, however, as self-medication for diabetes can cause serious problems. Always talk to a doctor beforehand, and monitor your blood sugar very closely if you are experimenting with consumption for the first time. The dosage of medications may vary depending on the effect that psyllium consumption will have on your blood sugar levels.

–An appetite suppressant effect

If consumed before a meal, psyllium acts as an appetite suppressant and creates a feeling of satiety. Indeed, as it can absorb 8 times its weight, this contributes to reducing food intake and can greatly help control weight. To benefit from its appetite suppressant effect.

–Limits the risk of cardiovascular diseases

In 2006, the U.S. Food and Drug Administration (FDA) approved a health claim that psyllium fiber may reduce the risk of cardiovascular disease. Indeed, this plant has the property of lowering blood lipid levels. This reduces the level of LDL cholesterol, also called “bad cholesterol”. All of these effects contribute to reducing the risk of cardiovascular disease.

–A great ally in your kitchen

As tmentioned above, this plant does not contain gluten. However, thanks to its characteristics, it makes it possible to improve the texture and softness of gluten-free breads, pastries and pastry preparations. It has the ability to make recipes softer, raises the dough of cakes and breads and makes it more elastic. It can therefore replace gluten in many preparations

Adverse effects and interactions

Even though the benefits of psyllium are numerous, the consumption of this plant as a treatment is not recommended for children under 6 years old. Then, between 6 and 12 years of age, it is strongly recommended to divide the recommended dose by two. Psyllium is a powerful plant that must be consumed with caution.

For an adult, it is recommended to drink around 30 ml of water for each gram of psyllium ingested. You will have understood, a child will have to drink the same quantity of water for 0.5g of powder. There is a risk of intestinal obstruction if the quantity of liquid is not sufficient. In addition, ingesting too much psyllium can lead to feelings of bloating and/or the appearance of flatulence.

Also, if you already have sensitive intestinal mucous membranes, be aware that taking psyllium could potentially irritate them further.

If, despite taking psyllium daily, transit problems persist beyond a few days, it is important to consult your doctor.

Finally, it is necessary to be vigilant about possible interactions between psyllium and taking other medications. Indeed, not being itself absorbed into the body, it can influence the absorption mechanism of drugs. However, the risk of interaction is minimized by respecting an interval of two hours between taking psyllium and any other medication.

Before consuming or adding any “super food” to your diet or taking food supplements, do not hesitate to ask you doctor or a professional for advice.

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I hope you enjoyed this overview of the benefits of Psyllium and found it useful. Comment down below what you think of this seed. Have you ever tried it? If yes, please share with us your experience.

Looking forward to reading your comments, sending you love and positive energy!!!