If you are looking for a natural way to improve your digestive health, you may consider taking psyllium husk. Psyllium is a soluble fiber that can act as a laxative and help with diarrhea, constipation, and other intestinal disorders. It may also help lower cholesterol and blood sugar levels. Moreover, it is gentle on the stomach and has few side effects. But how much psyllium should you take? And what are the best ways to consume it? Keep reading to find out.
Psyllium: What is it?
Psyllium, or ispaghul, is a plantain that thrives in dry or arid conditions. This annual plant easily adapts to the climate and tolerates extreme climatic conditions such as drought, heat and cold. Its seeds, rich in fiber and mucilage, were once used as a laxative by the Egyptians who also used them to treat inflammation of the urinary tract.
Since then, psyllium has enjoyed unequivocal popularity for its medicinal properties against several conditions. It is rich in soluble fiber which dissolves in water to form a gel-like substance. It is found in foods like oats, beans, and apples.
Psyllium is added to some breakfast cereals and is also available as a dietary supplement. Psyllium husk is the most common form. It is the inner part of the seed that is removed and dried to create psyllium powder.
The 5 main benefits of Psyllium.
1. Psyllium is good for gut health.
Some research suggests that psyllium may benefit gut health. For example, one study showed that psyllium was effective in treating diarrhea and constipation in children with Crohn’s disease. As it can help reduce inflammation in the gut, perhaps by promoting the growth of good bacteria. Additionally, psyllium has been shown to decrease markers of intestinal permeability, which may lead to protection against leaky gut syndrome. In addition, his superpower has even helped improve the symptoms of irritable bowel syndrome (IBS). Including bloating, abdominal pain and constipation. Psyllium is generally considered safe and well tolerated by most people.
To reap the benefits of this supplement, opt for the powdered brown variety that is extracted from the seed coats. So ; you should take it with plenty of water. 200 Ml of water for 10 g of powder to consume morning or evening. You can drink it two to three times a day. First soak the desired amount in lukewarm water before consuming it so that it is easier for stomach acids to digest. Leave it soaked for 3 hours max.
Psyllium can lower cholesterol.
Research shows that psyllium can help lower cholesterol levels by binding to cholesterol molecules and passing them out of the body in the stool. Psyllium has also been shown to increase HDL (good cholesterol) levels while lowering LDL (bad cholesterol) levels. Additionally, psyllium may help reduce the risk of heart disease by preventing plaque from forming in the arteries. For these reasons, psyllium can be an effective treatment for high cholesterol.
It should be noted that before taking psyllium, the advice of your doctor is necessary. For those who suffer from hypercholesterolemia. You can consume up to 10 g of powdered psyllium in 100 ml of water, up to four times a day.
Psyllium helps regulate blood sugar.
Do you remember its soluble fibers? Well, psyllium needs it badly to lower blood sugar levels. When psyllium is ingested, it forms a gel-like substance that slows digestion and the absorption of sugar into the blood. This effect can help prevent blood sugar spikes after meals. Additionally, psyllium promotes regularity and may reduce the risk of type 2 diabetes.
For people suffering from type 2 diabetes, it is essential to talk about it with your doctor, since psyllium is already known for its ability to regulate blood sugar naturally. Hence the need to adjust the dosage of your medications.
Psyllium can help you lose weight.
Still thanks to its richness in soluble fiber, psyllium could promote weight loss in several ways. First, it helps maintain feelings of fullness after meals, which reduces the risk of snacking between meals. Second, it helps regulate blood sugar levels, preventing the spikes and dips that can cause cravings. Third, it slows the absorption of fat and calories from food, so you take in fewer calories overall. Finally, psyllium boosts healthy digestion and elimination, two essential elements for maintaining a healthy weight.
Take 2 tablespoons of psyllium seeds and soak them in 200 ml of boiling water. Let them act for 4 hours. Start drinking your appetite suppressant drink 30 minutes before your meal. Remember to drink enough water throughout the day.
Psyllium is your showdown in the kitchen.
Psyllium husk can be used in cooking as a thickening agent or binding ingredient. Mixed with water, it forms a gelatinous substance that can replace eggs or butter in recipes.
People suffering from celiac disease or develop gluten intolerance will be surprised to know that psyllium could be added as a basic ingredient in their pastries since it does not contain the gluten protein.
Psyllium husk is also a good source of prebiotics, which promote the growth of healthy bacteria in the gut. Additionally, psyllium husk is low in calories and carbohydrates, making it a good option for people on a low-carb diet. Overall, psyllium husk is a versatile kitchen ally that can be used to improve gut health and add texture and flavor to recipes.
This dough can then be used to make bread rolls, pizza crust, or any other type of baked good. You will need:
- 1 cup of water
- 1 cup tapioca flour
- 1/4 cup psyllium husk powder
- 1 teaspoon of salt
- 1 tablespoon olive oil
Just mix the psyllium with water and let it sit for a few minutes. Then add the tapioca flour and mix until the batter is smooth. If the dough is too sticky, add more flour until it reaches your desired consistency. Once the dough is ready, just shape it into a loaf and bake on low until cooked through.