Fiber is an undigestible carbohydrate that is an essential part of a healthy diet. Psyllium is a type of fiber made from the outer husks of the psyllium seed. It can treat conditions such as constipation, and also can aid weight loss. When it comes in contact with water in your digestive tract, psyllium forms a gel-like substance that fills your stomach and slows the digestive process, so you eat fewer calories. Psyllium fiber can also help to reduce your risk of both heart disease and diabetes, according to the Harvard School of Public Health. Cooking with psyllium seeds is an easy way to incorporate dietary fiber into your day without taking powders or pills.
Step 1
Add a tbsp. of psyllium to your favorite egg recipe. Cook the eggs partially and add the psyllium just before they are ready to serve. According to the Harvard School of Public Health, women should consume 20 gm of dietary fiber daily and men should have 30 gm. If you haven't been eating adequate amounts of fiber for some time, halve the amount of psyllium in your eggs for the first week to allow your body to become accustomed to the changes.
Step 2
Add a tbsp. of psyllium seeds to the batter of baked goods or knead them into bread dough before baking. You'll be adding dietary fiber to your day without having to drink fiber mixes that may not be quite as tasty. According to MedlinePlus, psyllium also appears to be effective in lowering cholesterol. Eating a home baked muffin, cookie or slice of bread made with psyllium can help you say no to their highly processed versions that contain cholesterol-raising saturated fats.
Step 3
Mix a tbsp. of psyllium seeds into your favorite rice or pasta side dish. Add the seeds to the pasta and rice before mixing in other ingredients, but after cooking. You may need to add a bit more water to the recipe, because psyllium seeds absorb water and can dry out the rice or pasta. Choose whole grain rice or pasta for additional dietary fiber, but be careful not to eat too much fiber at a sitting because it can upset your stomach.
Step 4
Drink at least 64 oz. of water every day. Staying hydrated is important when you eat foods that contain psyllium. If you experience constipation, reduce the number of psyllium seeds you use until your bowel movements return to normal. Always emphasize water over other beverages when eating psyllium seeds because your primary goal should be to have enough fluid in your system for absorption and getting rid of wastes.
Tips and Warnings
- Speak with your doctor before adding any dietary supplement.
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