Psyllium husk is a soluble fiber obtained from the seeds of the Psyllium, or Plantago ovata plant. It’s rapidly catching on inside health circles and has been called “nature’s Ozempic” for a good reason. This surge in popularity can be attributed to its many positive outcomes, its role in weight management, blood sugar control, and digestive health. Psyllium husk provides many health benefits, but experts warn that you have to take it with enough water to avoid any dangerous issues,” they report.
One tablespoon of psyllium husk has around 7 grams of fiber, according to research. Unfortunately, a significant portion of the population does not eat enough fiber, as nearly 95% of Americans do not meet recommended levels. Psyllium husk provides an ideal partner to help close this gap.
Health Benefits of Psyllium Husk
Psyllium husk has long been legendary for its digestive management powers. It serves to bulk stools and it digests and softens stools which helps to improve constipation and diarrhea. The soluble fiber that comes from psyllium husk swells rapidly when combined with liquid, making it most effective.
Experts believe this unique fiber can make a significant impact on blood sugar control. It accomplishes this by delaying how fast glucose enters the blood stream. A meta-analysis from 2018 found that daily consumption of 10-15 grams of psyllium husk significantly reduced LDL cholesterol and total cholesterol levels, showcasing its cardiovascular benefits.
“Fruits, vegetables, beans and other legumes, and whole grains, particularly oats, barley and quinoa, all contain soluble fiber,” – Katherine Zeratsky
Adding psyllium husk to your diet will increase your sense of satiety. That added benefit can tip the scales in your favor if you are looking to shed some pounds. Julia Zumpano states that it achieves this by “slowing down digestion and increasing satiety, which are both benefits of weight-loss drugs.”
Usage and Precautions
Though psyllium husk can provide a host of health benefits, health specialists are sounding the alarm on one critical aspect—taking psyllium husk with sufficient water. It’s suggested to drink at least 500ml of water for every 20 grams of fiber you eat. Without sufficient water, the inclusion may pose a choking hazard or gastrointestinal obstruction from the rapid growth of the fiber.
Overconsumption can lead to digestive discomfort. If you have swallowing difficulties, bowel strictures, or advanced gastrointestinal diseases such as Crohn’s disease, speak with your healthcare professional first. So, make sure to seek their guidance before introducing psyllium husk into your routine.
“People with swallowing difficulties, bowel strictures or severe gastrointestinal conditions like Crohn’s disease should consult a healthcare provider before using psyllium,” – Lena Beal
As more people look for natural alternatives to prescription medications for weight loss and other health issues, psyllium husk has gained traction. Lena Beal notes that “Psyllium husk has become popular thanks to a wave of social media influencers and wellness personalities touting its ability to suppress appetite, regulate digestion and even mimic the effects of more costly medications.”