Why is fiber intake important? There are many benefits that fiber provides to us and its most vital purpose is to ensure that every cell in our body received the necessary nutrients.
In case of fiber- deficitour health suffers, and we face different problems like constipation for example. There is a variety of commercial fiber supplement we have access to, unfortunately they are filled with colors, fillers and flavors which are not welcomed in our bodies. Nobody is overly excited about a double-edged sword.
But worry not, we have the perfect solution for you! Psyllium husk can boost your fiber level and safely reduce constipation in a natural way. These are just two of the many benefits psyllium husk can bring to your body.
What is psyllium husk?
Psyllium husk is a natural laxative which is derived from the seeds of Plantagoovata (shrub-like herb which is commonly found in India). This brings us to our next question: what is psyllium husk powder?
It is an edible soluble fiber and a prebiotic. It works in the way that once it expands, by forming a gel-like mass and drawing in water from the colon. With this it enables quicker and easier elimination of waste from the colon.
Another good thing about psyllium husk is that it is safe and non-addictive, unlike stimulant laxatives.
The dietary fiber psyllium husk has as part of its structure is known to be helpful with conditions as:
- Irritable bowel syndrome
Psyllium husk nutrition
A tablespoon of psyllium husk contains:
- 5 milligrams sodium
- 4 grams carbohydrates
- 18 calories
- 0 grams fat
- 0 grams protein
- 9 milligrams iron
- 5 grams fiber
Uses and benefits of psyllium fiber
- Lowers cholesterol
Studies have shown that psyllium fiber is an effective therapeutic addition to the healthy diet of people who are struggling with high cholesterol levels.
The studies that were conducted have shown that an eight-week treatment with psyllium lowered cholesterol levels significantly. Results showed that psyllium reduced low-density lipoprotein cholesterol by 20.2 percent while serum total cholesterol levels were lowered by 14.8 percent. With further treatment the reductions became progressively larger.
A study, published by The Journal of American Medical Association, showed that psyllium husk achieved a 8.2 percent reduction in low-density lipoprotein cholesterol and a 4.8 percent reduction in total cholesterol levels. These two studies prove psyllium husk’s ability to naturally reduce cholesterol and help people with this condition.
Relives constipation and diarrhea
This may come as a surprise, but constipation is a very common health issue. Chronic constipation is an issue mostly people older than 60 suffer from. We advise you to avoid using magnesium-based laxatives because of potential toxicity and replace them with psyllium fiber which is a much safer and most importantly natural way.
Due to psyllium having sodium as a part of its structure it is effective in softening the stool and increasing stool water content. When psyllium is combined with water or any other type of liquid it stimulates the intestines and speeds the passage of the stool.
Psyllium is also found to be effective in helping with mild to moderate diarrhea, owing to its ability to soak water in the digestive tract that consequently helps make the stool firmer. As we already mentioned psyllium eases elimination therefor it is also helpful in naturally treating hemorrhoids.
Healthy weight management
Obesity is a world-wide problem that affects all age groups and it also leads to other serious health issues. Luckily, this herb is among the plants that have shown to be helpful in the process of losing body-weight.
Psyllium husk ensures we do not overeat because it gives us the feeling that we are full which makes it the perfect way to naturally treat obesity.
Psyllium supplementation for a six-month period can lead to a decrease in body mass index, says a study published in Clinical and Experimental Hypertension.
Recommended doses of psyllium husk
Per serving, psyllium husk powder and whole psyllium husk are both around 15-30 calories with 4.5-6 grams of dietary fiber.
Whole psyllium husk
- For adults, the dosage is one tablespoon of psyllium mixed with 8 ounces of liquid. Take this 1-3 times a day.
- For children 6-12 years, the dosage is one teaspoon of psyllium husk mixed with 8 ounces of liquid, 1-3 times daily.
Psyllium husk powder
- For adults, one teaspoon mixed 8 ounces of liquid, take 1-3 timed a day.
For children, the recommended dosage is half a teaspoon mixed in 8 ounces of liquid, 1-3 times per day.