Psyllium is a supplement containing soluble fiber that comes from the herb Plantago ovata. Psyllium husk is made from the plant's gel-coated seeds. Psyllium is used in many common laxative products, as well as supplements that help to treat diarrhea, constipation and bowel-related diseases. Psyllium is available in both the dry seed form that you can mix with water and the commercially prepared form of capsules, wafers and tablets.
Relieving Constipation
You can take psyllium to help relieve constipation. Psyllium is the fiber-containing ingredient in many over-the-counter laxatives, and is high in mucilage, according to the University of Michigan Health System. Many medical studies have found that psyllium has a laxative effect by swelling and producing more bulk when combined with water, stimulating the intestines to contract and helping stools to pass through, according to the University of Maryland Medical Center.
Lowering High Cholesterol
You can also take psyllium to lower high cholesterol. "Numerous double-blind trials have found that supplementation with psyllium can lower total cholesterol and LDL 'bad' cholesterol," states the University of Michigan Health System. Psyllium doesn't appear to affect levels of HDL, or "good" cholesterol, however. Psyllium is especially effective when you take it in combination with cholesterol-lowering prescription medications, notes the University of Maryland Medical Center.
Treating IBS and IBD
Supplementing with psyllium may help to treat or relieve your symptoms if you have irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Several medical studies have indicated that the soluble fiber contained in psyllium can help to relieve IBS symptoms like diarrhea and constipation, according to the University of Maryland Medical Center. Other clinical studies have discovered that taking psyllium can produce equal effects in sustaining remission in people with ulcerative colitis and IBD. Beware of taking too much psyllium, because this can worsen your IBD symptoms, the University of Maryland warns. Double-blind clinical trials found that taking psyllium along with the IBD medication, mesalamine was slightly more effective than taking either alone, notes the University of Michigan Health System.
Treating Diabetes
The soluble fiber contained in psyllium can help treat diabetes. Taking psyllium can improve your blood sugar levels if you're a diabetic, according to the University of Michigan Health System. "Studies suggest that a high-fiber diet may help lower insulin and blood sugar levels and improve cholesterol levels in people with diabetes," notes the University of Maryland Medical Center. Taking psyllium may also help prevent the development of diabetes if you're at a high risk of the disease.
Relieving Diarrhea
Just as psyllium is effective in treating constipation, it is also helpful if you have mild to moderate diarrhea. Psyllium helps to absorb "a significant amount of water in the digestive tract, making stool firmer and slower to pass," explains the University of Maryland Medical Center. Taking 9 g to 30 g of psyllium seed per day can help to solidify stools and alleviate your symptoms of non-infectious diarrhea, according to the University of Michigan Health System.
Lowering Heart Disease Risk
Taking psyllium can help to reduce your risk of heart disease and lower high blood pressure. A diet that is high in soluble fiber like psyllium typically lowers the risk of cardiovascular disease, according to the University of Maryland Medical Center. Also, some medical studies have found that taking 12 g of psyllium per day can help lower blood pressure, the University of Maryland states.
Assisting Weight Loss
Psyllium can also help in weight management and in fighting obesity, because adding fiber supplements like psyllium can accelerate weight loss by reducing your food intake, according to the University of Michigan Health System. The University of Maryland Medical Center points to several studies and clinical reports indicating that psyllium may make you feel "fuller" and ease hunger.
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