PSYLLIUM FIBER
Psyllium Fiber Psyllium husk is the best source of fiber for those who want to increase fiber in their diet. The present article deals with psyllium fiber benefits and side effects. Read on to know how fiber from psyllium promotes weight loss…. Psyllium husk or ispaghula or isabgol is nothing but the outer covering of seeds of the plant Plantago Psyllium, found in the Middle East, Asia, Europe and North Africa. Psyllium is cultivated mainly for its mucilage content, which is highest in P. ovata. It was initially used as a herb to relieve constipation but it is now considered as the best fiber supplement. Psyllium husk powder, wafers or capsules are prescribed by dietitians and doctors. These fiber supplements are easily available in markets and are regarded as excellent sources of dietary fiber. Psyllium fiber is an essential ingredient of high fiber breakfast cereals. It helps reduce the symptoms of both constipation and mild diarrhea. Just to bring to your notice the surprising amount of fiber in psyllium, here is an example: Oat bran, which is usually considered as rich in fiber, has about 5 grams of fiber per 1/3 rd cup, while the same quantity of psyllium husk contains around 71 grams of fiber. This is the reason why psyllium supplements are recommended for fiber.
PSYLLIUM – HOW TO TAKE IT
PSYLLIUM How to Take It Pediatric Children should get fiber from their diet. Give a child psyllium supplements only under a doctor’s supervision. Adult Add 1/2 – 2 tsp of psyllium seed to 1 cup (8 oz.) of warm water. Mix well, then drink immediately before it becomes too thick to swallow comfortably. (Psyllium thickens rapidly when added to water.) If you use a commercial product that contains psyllium, follow the package directions. If you are not used to taking psyllium, it is best to begin with a low dose (such as 1/2 tsp. in an 8 oz. glass of water once a day), then increase to 2 tsp. in 2, 8 oz. glasses of water per day, as needed. Your health care provider may recommend higher doses of psyllium to treat certain conditions. You can take psyllium first thing in the morning or before bedtime. As a weight loss aid, take it at least 30 minutes before meals.
PSYLLIUM BENEFITS FOR HEART HEALTH
Heart Health Psyllium can lower your risk of heart disease by: lowering your blood pressure improving your lipid levels strengthening your heart muscle Research has shown that soluble fiber can help manage cholesterol levels. Proper cholesterol regulation is important for everyone, but vital for people over the age of 50. One study shows that psyllium is an effective way for people to lower their cholesterol, with very few side effects. If you’re been told you need to watch your cholesterol, ask your doctor if adding psyllium to a low-fat, low-cholesterol diet is right for you. High cholesterol is merely one way a bad diet can affect your heart. Numerous studies have shown that fiber like psyllium, as part of a healthy diet, can help lower a person’s risk of heart disease. Psyllium can affect your heart by lowering blood pressure, improving lipid levels, and strengthening heart muscle.
health effect of dietary psyllium
Health effects of dietary psyllium Several studies point to a cholesterol reduction attributed to a diet that includes dietary fiber such as psyllium. Research published in The American Journal of Clinical Nutrition concludes that the use of soluble-fiber cereals is an effective and well-tolerated part of a prudent diet for the treatment of mild to moderate hypercholesterolemia. Although the cholesterol-reducing and glycemic-response properties of psyllium-containing foods are fairly well documented.
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Psyllium part of your daily routine
WHAT IS PSYLLIUM ? Psyllium (also known as Ispaghula) is the outer seed (husk) from a plant called Plantago and is native of India. Psyllium is available for use in either capsule or powder form. It is tasteless, odorless, and pale brown in colour. Psyllium has increased in popularity in recent years because of it’s many documented benefits. Here are some reasons to make Psyllium part of your daily routine. Constipation If only 10% of adults are getting enough fiber, that means that the remaining 90% are most likely suffering from some degree of constipation. Unfortunately this has resulted in the overuse of over the counter laxatives which can have unpleasant side effects. Psyllium acts like a sponge by bulk-forming and absorbing all waste material, then effectively eliminating it from the body. It can be described as an internal brush cleaning your bowel walls and making elimination a smooth process. Diarrhea The opposite extreme of constipation is diarrhea, but both conditions of constipation and diarrhea stem from an imbalance in the intestine. Psyllium helps by normalizing bowel activity, reducing bowel related complaints. Diabetes Studies have shown that Psyllium slows down the absorption of sugar in the body which regulates the blood and prevents sugar levels spiking. Heart Disease Psyllium has been scientifically shown to reduce heart disease and is approved by the FDA. Weight Loss Psyllium is often recommended as part of a controlled weight loss program. Dieters have found that using Psyllium allows them to feel fuller faster and reduces the desire to snack between meals. Small amounts of the calorie free Psyllium can be added to smoothies for example which will expand further once in the stomach. However, It pays to remember that the Psyllium will efficiently absorb and remove content from the body including all the wonderful nutrients you have just consumed. As suggested by most Psyllium husk suppliers, it makes far more sense to take Psyllium in-between meals in order to avoid losing valuable nutrients. Detox Any thorough detoxing program worth it’s salt will include the use of Psyllium. Using Psyllium is a highly effective way of removing toxins from the body. However, it is essential that you should be warned of the risks of using an inferior quality Psyllium. The market is flooded with Psyllium products all claiming to be beneficial to your health but the truth is that some of these products could actually be harmful to your body.
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