Psyllium is a soluble fiber that swells when it's put in water. The gelatin-like mass it creates helps transport waste through your digestive tract. It is a good aid for both constipation and diarrhea. While most commonly found in over-the-counter laxatives, psyllium also is a proven cholesterol fighter. It may help control blood sugar as well, according to the University of Maryland Medical Center. Evidence to back most of these uses is strong, while more study is needed to draw firm conclusions about blood sugar regulation.
Significance
Psyllium lowers triglyceride and "bad" LDL cholesterol levels while increasing "good" HDL cholesterol levels in your body, which in turn lowers your risk for heart disease. Numerous human studies confirm this finding, according to the National Institutes of Health, which gives psyllium an "A" rating for this use. An "A" rating means there's strong scientific evidence to support it. Psyllium, in fact, may be an alternative to drug therapy for some people who have high cholesterol---if it's used in conjunction with diet therapy, advises James W. Anderson, lead researcher for a 2000 study published in the "American Journal of Clinical Nutrition."
Considerations
While other types of fiber also can lower lipids, such as guar gum and pectin, psyllium appears to be the most effective, according to "Advances in Food and Nutrition Research," by Steve Taylor. Studies comparing various types of fiber were performed on rats rather than people, however.
Cholesterol-Lowering Function
The exact manner in which psyllium helps to lower lipid levels is not known. Its effects may be due to psyllium's stimulation of bile acid synthesis, according to Taylor. It also might interfere with absorption of lipids, with human trials revealing that psyllium is more effective when utilized along with food than when it's taken alone. Such mechanisms are not mutually exclusive, Taylor notes, meaning that psyllium can affect a number of important body processes as it helps to lower cholesterol.
Digestive Benefits
Psyllium is helpful for controlling both diarrhea and constipation, according to the NIH, which gives it a "B" rating for both uses. This means there is good scientific evidence for such uses. Psyllium is a popular main ingredient for bulk laxatives. It increases your stool weight, gut transit time and number of bowel movements per day. For diarrhea, it serves as a stool-bulking agent. It may be particularly helpful to people who need to utilize tube feeding.
Theories/Speculation
Psyllium's other claim to fame is its possible ability to help control hyperglycemia, or high blood sugar. Pilot studies on people as well as animal studies show promising results, according to Taylor. It might work by suppressing intestinal absorption of glucose, but other body mechanisms may come into play. For example, psyllium may enhance your body's blood-glucose disposal abilities. The NIH, however, gives psyllium a "C" rating for this use, meaning more research is needed before a recommendation for or against this use can be made.
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