Psyllium seeds come from the Plantago ovata, an herb common to India. The husks of these seeds yield psyllium which is high in fiber. Due to its high fiber content, psyllium is commonly marketed as a laxative, dietary supplement and treatment for high cholesterol. Although some manufacturers add flavorings, psyllium naturally tastes bland.
Origin
Although grown worldwide, much of the plants that produce psyllium come from India. Plantago ovata plants make 15,000 seeds each, according to the University of Maryland Medical Center. Psyllium manufacturers turn the husks into various types of supplements. They sell psyllium as powders, wafers and granules.
Composition
A typical psyllium supplement is almost entirely composed of fiber. One tablespoon contains 4.5 g of dietary fiber, most of which is soluble. Soluble fiber absorbs water. In fact, a gel coats psyllium seeds and psyllium turns into a gel-like substance when mixed with water or juice. Psyllium is not a significant source of any other nutrients.
Benefits
Psyllium has been well-studied for reducing high cholesterol. The National Institutes of Health says there is "strong evidence" that psyllium can lower both total cholesterol and LDL or "bad" cholesterol after eight weeks. The reduction is not large, however and more potent treatments exist. Psyllium does not appear to alter HDL or "good" cholesterol. The NIH also claims there is "good evidence" that psyllium can alleviate constipation and diarrhea.
Consumption
Grocery and health food stores sell psyllium products as over-the-counter laxatives as well as digestive and elimination aids. Sellers also market psyllium as a stand-alone dietary supplement. Some high-fiber cereals also include psyllium. Regardless of how you consume psyllium, you should drink plenty of water with it. Dosages in studies have ranged from 2 to 45 g daily, according to the NIH.
Considerations
Most psyllium supplements are considered safe. Bowel or throat obstruction, however, is possible especially if you don't drink enough water with them. Some people may be allergic to psyllium. Fiber products may cause excessive gas or bloating. Psyllium also may reduce the effectiveness of a number of medications including: tricyclic antidepressants, Tegretol, Digoxin, lithium and various diabetes and cholesterol-lowing medications. Talk to your doctor if you are concerned about possible interactions.
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