Psyllium husk is obtained from the seed of the psyllium plant. It contains 71 g of fiber per 1/3 cup, as opposed to oats which contain about 5 g of fiber per 1/3 cup. Psyllium husk is a soluble fiber, also called mucilaginous, which disperses easily in water and forms a gel. It is the main ingredient in over-the-counter laxatives such as Metamucil and Fiberall. Psyllium husk and psyllium powder are also available at health food and natural foods stores. Psyllium is an ingredient in some cereal products and dietary supplements.
Powder Vs. Husk
Psyllium powder is ground psyllium husk. Because it is finely ground, it disperses more easily in liquid than the husks and is easier to drink. Psyllium husk is heavier and sinks in fluids, forming a sludge at the bottom which can be a little more difficult to swallow. Either can be taken every day to bulk up and soften stool, making it easier to pass.
Health Benefits
Psyllium can lower cholesterol lowering your risk for heart disease. It can normalize blood glucose and insulin, reducing your risk for Type II diabetes, according to the Linus Pauling Institute. It is a fermentable fiber, which serves as food for healthy bacteria in the colon, helping to maintain colon health. A high-fiber diet contributes to bowel health by preventing constipation and diverticular disease. Adding soluble fiber to a meal containing carbohydrates improves the way your body responds to blood glucose by slowing the release of sugar into the bloodstream, with consequent benefits for people with diabetes.
Dosage
If you want to maintain good health, or improve your health, eat enough fiber. For women, that means about 25 g per day, and for men the recommended intake is 38 g per day. Over the age of 50, the recommended intake for women is 21 g per day and for men it is 30 g per day. If you aren't eating enough fiber in your daily meals, psyllium powder or husks can help you meet the minimum requirements for fiber.
Considerations
Take psyllium with a full glass of water. Increasing your fiber intake increases your need for water. Increase your intake of fiber gradually to avoid experiencing gas and bloating. Don't rely only on taking psyllium supplements for your fiber; eat 9 servings a day of fruits and vegetables as well as 1/2 cup of beans or other legumes. Choose whole-grain breads and cereals, and eat an ounce of nuts or seeds as a snack instead of low-fiber, high-fat, salty snack foods.
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