Psyllium is a water-soluble fiber consisting of seeds or seed husks of the shrub-like plant Plantago ovata. The gel-coated seeds or their husks are mainly used as a gentle laxative supplement, according to the University of Maryland Medical Center, or UMMC. Psyllium has several health benefits and may help with weight loss, although effects seen in research are modest.
Function
When psyllium comes in contact with water or other fluid, it absorbs the fluid and swells, forming a gel-like substance. In the intestines, this adds water and bulk to stools. Psyllium can help relieve occasional constipation because adding water and bulk to stools makes them easier to pass. Psyllium is also beneficial for relieving mild diarrhea, as the activity of the substance makes loose stools firmer.
Potential Benefits
The function of psyllium in the digestive tract provides several other potential benefits, observes the UMMC. It can lower cholesterol and help regulate blood sugar levels in diabetic patients. A diet high in water-soluble fiber is connected with a decreased risk of cardiovascular disease, according to the UMMC. Adding 12 g of soluble fiber per day to your diet may help reduce your blood pressure. Psyllium may be beneficial for weight loss because it makes you feel more full, thus reducing hunger.
Research
A study sponsored by the Procter and Gamble Co. and published in the October 1999 issue of the "American Journal of Clinical Nutrition" investigated the effects of psyllium on men with type 2 diabetes. The men taking psyllium experienced significant improvements in blood sugar and cholesterol levels compared with the placebo group, and body weight decreased 0.3 percent in these men compared with an increase of 1.5 percent in the placebo group after eight weeks.
Usage
Commercial psyllium products are available as dry seeds and husks, as well as in tablet, capsule and wafer forms. To use the seeds or husks, add 1/2 to 2 tsp. to warm water, mix well and drink immediately or it will thicken, advises UMMC. Drink at least 8 oz. of water with the lower dosage and 16 oz. with the higher dose. Also drink plenty of water with the other formulations. If you are new to psyllium, begin with a low dose. For weight loss benefits, take psyllium at least 30 minutes before meals.
Side Effects
Psyllium, like any fiber, may cause gas and bloating. Taking psyllium supplements without enough liquid may cause the fiber to thicken in the throat or esophagus and cause choking, according to the UMMC. Do not consume psyllium if you have difficulty swallowing, or any type of narrowing or obstruction in the digestive tract.
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