The Golden Truth About Psyllium Husk

6 min read 2021 Nov 30
Written by Amelia Brown

Ahh, psyllium.

A secret weapon to reach gut bliss is none other than psyllium husk. If you’re wondering what on earth psyllium husk is and how to use it, we’re going to talk about it right now.

Psyllium husk is the source of soluble fiber. Think of fiber as a health coach or a personal trainer for your intestinal tract. When you don’t have enough fiber, your digestion is going to suffer. Constipation, diarrhea, bloating, gas, heartburn, upset tummy – it kind of sounds like a Pepto-Bismol ad, but it’s not.

Fiber Up The Food Way

One of the options one can do to boost their gut health and fix digestion is to enrich their diet with fiber-packed foods. Load your menu with whole grains, fruits, nuts, avocados, beans, lentils, etc. Note that recommended daily fiber intake for women is 25 grams, and for men – 38 grams.

The drawback: The essential problem with eating too many fruits and whole grains is that they’ve got A LOT of carbs.

But you can go a step further and choose the alternative and… 

…Fiber Up The Supplement Way

Getting fiber these days only from foods might be a tough quest. That’s why constipated sufferers choose fiber supplements – easy-to-use, quick, and safe health options to uplift gut workflow. And this is where our fellow psyllium husk gets the spotlight to shine.

The trouble is that in the classic western diet, a lot of the foods we eat are refined and have little to no fiber. If we’re not feeding the gut bacteria with fiber, well, it signals to our body that it’s hungry and wants more food.

Benefits of Psyllium Husk

This tiny little plant dust has enormous amounts of benefits – most of them connected to gut health. And we know that healthy gut = healthy you. People who have digestion issues or problems with the GI tract buy psyllium husk to “get things going,” but using it alone on a daily basis also has a positive impact on a few aspects.

Blood sugar levels

Using psyllium husk (or simply drinking fiber supplements that are packed with it) can help control the body’s glycemic response to a meal by lowering blood sugar levels. This response is caused by psyllium’s ability to gel up and slow down the digestion process.

For this particular reason, it is advised to take psyllium along with food, but you can also drink one shake mixed with water 30 minutes before the meal.

Digestion

Psyllium promotes bacterial growth in our gut which is exactly what we need and want for smooth and proper digestion. With its magical abilities to absorb water, psyllium turns into a thick compound that resists digestion or incorporation in the small intestine. In this scenario, psyllium turns into a fiber bomb that prevents constipation and encourages more efficient digestion.

Satiety

If you still struggle with never feeling full, maybe it’s time for a pinch of psyllium. Yes, it does work as an appetite suppressor. Because soluble fiber creates a “paste” in your stomach, it causes you to feel satisfied more quickly. As a result, you don’t finish the meal in minutes and then desire more.

Some people drink psyllium before the meal to make “less space” for the dish and not binge-destroy it. Others drink it 30 minutes after to ease up the digestion. It’s good for helping you not go back for seconds 10 minutes later and a great thing to add for portion control. 

How to Use Psyllium Husk

A pretty nice thing about psyllium is that it is available in all forms – pills, powder, seeds, husks, or mixed in a flavored fiber supplement. It can be found in any convenience store, Walmart, Target, or you can purchase it online via Amazon or through official supplement websites. 

Depending on the form of psyllium you’d like to use, you can either incorporate it in your meals or drink it alone. The thing is – it’s not that… tasty. In fact, it’s not the weird taste but rather the chalky, gritty powder that clumps on your teeth. That’s why there are flavored fiber supplements that, aside from psyllium, have other nutrients.

One of such tasty brands is ColonBroom; it is packed with strawberry flavor making the fiber trip enjoyable and delicious!

Just Don’t Overdo It…

Without a doubt, fiber is helpful for constipation relief, high cholesterol, weight loss, and high blood pressure. BUT…

Psyllium is great for bowel habits, but too much can definitely cause bloating or diarrhea. Start slow and let your body and gut adjust to fiber intake.

Wrapping Up

Psyllium has become very popular and loved among wellness coaches, health gurus, dietitians, and people who want to cleanse their system and live bloat-free. It’s low in calories and gushing with fiber.

By adding soluble fiber such as psyllium husk or even oranges or avocados into your diet, you will definitely get your digestion back on track. Sprinkle it on your meal or mix it up with water separately – it goes well with all the diets too!

 

Thanks, Psyllium, From the Bottom of My Gut

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