Psyllium comes from husks of the plant plantago ovate, which is native to India. Psyllium, part of the soluble fiber family, is the key ingredient in bulk fiber laxatives. Adding fiber to the diet may aid in regulating gastrointestinal problems, lowering cholesterol and lowering blood sugar levels.
Difference Types of Fiber
Fiber is considered a non-nutritive ingredient in the food supply, meaning that it is undigested in the gastrointestinal tract and passes through with regular waste and does not provide any calories. There are two types of fiber, each with different functions. Insoluble fiber promotes transit time, adds bulk to stools and can help relieve constipation. Food sources of insoluble fiber include whole-wheat flour, wheat bran, nuts, seeds some vegetables, skins of potatoes and the skins of some fruits such as apples. Soluble fiber absorbs water and forms a gelatinous substance to move waste through the gastrointestinal tract. Food sources rich in soluble fiber include oats, peas, and beans, apples without skin, applesauce, citrus fruits, barley and psyllium.
Health Benefits of Fiber
Adding fiber, such as psyllium, may prove helpful in regulating colon health, reducing cholesterol levels and diabetes. People who have issues with irregularity, constipation or diarrhea may benefit from taking psyllium as the function of bulk laxatives helps to regulate bowel movements. Psyllium also helps in reducing total cholesterol levels and specifically low-density lipoprotein levels, which may consequently reduce risk of developing heart disease. People who have diabetes may find a lowering of blood sugar levels with the addition of any fiber to their diet. Adding fiber helps to move carbohydrates through the gastrointestinal tract quicker thus lessening the amount of sugar that is released into the blood stream after eating.
How Much Fiber is Needed Daily
According the the National Academy of Science's Institute of Medicine most adults need an average 25 gm of fiber per day. Men under that age of 50 need a slightly higher amount equaling 38 gm per day, whereas women of the same age need 25 gm per day. Dietary fiber needs decrease over time. Men older than 50 have daily fiber needs of 30 gm per day. Women older than 50 should strive for at 21 gm of dietary fiber per day.
Ways to Increase Fiber Intake
People can increase the fiber content of their diet by starting with a healthy breakfast including bran based cereals or whole grain toast paired with fresh fruit. For lunch, they could try a bean based soup such as minestrone or lentil and pair with a garden salad rich in vegetables, nuts and seeds. At dinner, they should fill half their plate with either fruits or vegetables. Fiber rich snacks include nuts, seeds, either dried or fresh fruit and vegetables with hummus or whole grain crackers.
Caution for Psyllium
Those at risk of gastrointestinal obstruction or have difficulty swallowing should not use bulking fiber such as psyllium. Allergic reactions such as difficulty breathing and increased heart rate, although not common have been reported. It proves important to follow the package directions with any fiber product. For best results, take any psyllium containing supplement with at least eight ounces of warm water. Wait at least two hours after taking prescription medication before consuming psyllium.
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