Psyllium seeds, or simply psyllium, are seeds of various species of the plant Plantago, such as Plantago psyllium, Plantago ovata and Plantago indica, which are native to Pakistan and India. Psyllium seeds are commonly used as a mild laxative. When added to foods, the psyllium seeds are an excellent source of dietary fiber.
High-fiber Diet
Psyllium seeds are excellent sources of soluble fiber. Other common sources of dietary fiber are fruits, vegetables, whole grains and legumes. The well known benefit of dietary fiber is relieving or preventing constipation. When psyllium gets wet in your digestive system, it expands and provides a constant volume of solid material that improves and maintains regular gastrointestinal transit. According to MayoClinic.com, psyllium lowers the risk of heart disease and diabetes.
Blood Cholesterol
The psyllium seeds contain 19 percent fiber, 19 percent protein and 10 to 20 percent triglycerides. Just like oat bran and legumes, the seed mucilage is a soluble fiber. One tablespoon of psyllium has similar effects to 14 tbsp. of oat bran. According to a study published in the "Journal of American College of Nutrition" in 1995, psyllium included in the diet from a young age lowers the blood cholesterol and may decrease the future risks of cardiovascular disease, colon cancer and adult-onset diabetes.
Weight Loss
Psyllium intake reduces hunger feelings because of the increased time for nutrient absorption in the digestive tract, thus lowering the glucose and insulin response associated with digestion. The decreased hunger feelings result in lower energy intakes, which can be beneficial for overweight people who suffer from constipation during their dieting practices.
Drawbacks
Similar to other natural products, psyllium can cause allergic symptoms, such as asthma, nausea or stuffy nose with swelling. You should consult your doctor before starting to use psyllium seeds in case you are allergic to it. The psyllium plant is non-toxic, but chewed seeds can cause diarrhea, and ingestion of dry seeds can cause gastrointestinal irritation and inflammation. You should drink at least 8 oz. of water for each 5 g of psyllium, or you may suffer from gas, stomach pain, constipation or diarrhea.
Precautions
Because psyllium decreases blood sugar levels, you should closely monitor your blood sugar levels if you have diabetes. Consult your doctor about possible lowering your medication dosage. If you have problems swallowing, don't ingest psyllium, as it can increase risks of choking. If you are preparing for surgery, discontinue psyllium usage two weeks before the surgery. Psyllium affects the blood sugar levels, and it could be difficult to monitor the levels during and after the surgery.
Purchase
Natural psyllium is often more effective than synthetic products. Because of the increased popularity of psyllium, all-natural 100 percent psyllium seeds or husk can be purchased in bulk online or in smaller packaging in health food stores.
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