Psyllium is a very popular supplement. It is known to dissolve in water and form a gel-like substance. Located in the intestines...Psyllium is a very popular supplement. It is known to dissolve in water and form a gel-like substance. Located in the intestines, this gel adds water to the stool, improves stool and offers many additional benefits.
Psyllium is an impactful and highly beneficial source of dietary fibre (arabinoxylan) derived from the Plantago Ovata, a native plant of Asia, Africa, and Mediterranean regions of Europe. (Source: NCBI)
Our psyllium powder is sourced from the husks of the plant seedlings and naturally ground into a fine powder, that can be easily added to your oats or smoothies. Yum!
How does Psyllium Husk Fibre work?
Psyllium is a widely popular supplement which stems initially from its use as a dietary laxative. (Source: NCBI) It is known as a soluble (or viscous) fibre which refers to the ability to dissolve in water, forming a gel-like substance. This gel resides in the gut and adds water to the stool, enhancing defecation (pooping HeHe) and provides a host of additional benefits.
Who is Psyllium Husk Fibre good for?
Psyllium husk fibre is great for individuals suffering from disrupted bowel movements and/or constipation. Of course, if you are suffering from these it is important that you consult your physician first. it is also a great addition for those that do not consume enough fibre through their diet alone.
Key health aspects of Psyllium Husk Fibre
There are two primary classifications of fibre - soluble and insoluble. More recently, it has been recommended that these names are changed to viscous and non-viscous. The labels simply refer to the fibre’s ability to dissolve in water, and both types play important roles in the diet.
Soluble fibre can draw water in the colon, which can help to soften the stool acting as a natural laxative.
It is recommended that we consume at least 3-4 grams of soluble fibre each day, with a total fibre intake of 25-30 grams. 1-2 teaspoons of our natural psyllium powder will provide you with your total daily soluble needs!
Key Benefits of Fibre
This is a section that highlights the key benefits of fibre in general, not specifically psyllium. However, our psyllium powder can help you to achieve your daily fibre (and soluble fibre) goals, and thus reap the benefits of doing so. Some of the potential health benefits of increasing fibre in your diet are:
May aid weight loss (through appetite and reduced absorption)
Because our psyllium powder is a naturally rich source of soluble fibre, we thought it could be useful to highlight some of the important benefits that come from this specific type. Once again, we are not claiming that these are directly linked with our specific supplement, but soluble fibre in general.
The most well-studied benefit of soluble fibre is the potential as a natural laxative. Soluble (or viscous) fibre draws water into the colon, which can increase the bulk to as well as soften the stool.
While most fibres are fermentable in the colon by our gut bacteria, a component of soluble fibre is not. In one study, this was the crucial factor that improved the lubrication, bulk and moisture of stools among 15 participants that supplemented psyllium husk for seven-days compared to other fibre supplements. (Source: NCBI)
Increasing soluble fibre intake is known to help supress the appetite, especially after meals.(Source: NCBI) This type of fibre draws water into the colon, which stimulates stretch receptors more dramatically. When these are stimulated they cause us to feel more full and satiated.
In one study, a healthy dose of psyllium before and after a meal resulted in greater fullness when compared to a placebo group. (Source: NCBI)
Soluble fibre, usually in the form of psyllium, has become a widely-studied supplement for the potential reducing-effect it may have on LDL-cholesterol. When there are consistently high levels of LDL-cholesterol in the blood, risk of cardiovascular disease and other chronic conditions increases.
Soluble fibre has been shown to bind to bile acids, and drag them down (to the toilet) with them. (Source: Examine.com)To make up these bile acids that we have lost, our body needs to use cholesterol, which may in turn lower our circulating levels. (Source: NCBI)
In one study of 20 men with high cholesterol, supplementing for 40 days with psyllium led to marked reductions in LDL-cholesterol, compared to a placebo. (Source: NCBI)
How to use Psyllium Husk Fibre
Take 1-2 tablespoons daily. Mix the psyllium husk powder into water or juice and stir thoroughly. The powder will form a gel-like substance that should be consumed shortly after mixing.
Drink plenty of fluids throughout the day. Can also be using in baking, sprinkled on salads or mixed in soup to increase the fibre content of these dishes.