Psyllium contains considerable amounts of both soluble and insoluble fiber. Psyllium fiber is the husk of the seed, which has been known for centuries for its laxative properties and more recently as a dietary fiber supplement. It is safe and effective to use. Psyllium is available as granules, powder, husks, capsules, liquid and wafers. Drink a sufficient amount of water or fluids while taking psyllium doses so it works effectively and to prevent side effects.
Cholesterol
Every 100 g of psyllium consists of 71 g of soluble fiber, which is known for its cholesterol-lowering effect. Soluble fiber binds with bile acids and dietary cholesterol in the gastrointestinal tract so they are excreted with the feces rather than being absorbed by the body. Consequently, the liver uses cholesterol from the bloodstream to produce new bile acids and to replace the ones being lost, which in turn lowers both total and LDL cholesterol. Kim Rowney, author of "Eat Well Live Well with Fibre," suggests that a daily supplement of 10 to 30 g of psyllium fiber can lower "bad" LDL cholesterol in the blood by 5 to 10 percent.
Constipation and Gastrointestinal Disorders
Psyllium fibers have the property of holding water, swelling and behaving like a sponge as it passes through the intestinal tract. This forms a soft, bulky mass that passes through the colon quickly and evacuates more smoothly and easily. To ease constipation, take 3.5 g of psyllium powder twice a day with liquids. Since it promotes easy bowel movements, psyllium is also used for irritable bowel syndrome, piles, hemorrhoids, anal fissures and other inflammatory diseases of the colon. The high mucilage content cures the constipation, and the tannins cure the inflammation and ulceration in the intestinal tract right up to the anus.
Colon Cancer
A high-fiber diet with relatively low fat can reduce the risk of colon cancer. Psyllium fiber when taken with meals speeds up the movement of fecal matter through the colon, thus reducing the amount of time the colon is exposed to cancer-promoting toxins and compounds. The insoluble fiber in psyllium is fermented in the intestines and converted to fatty acids, which act as energy reserves for the friendly bacteria in the gut, helping them to divide and grow in number. These fatty acids make the colon more acidic, which helps protect the colon's lining from cancerous changes and increases absorption of minerals.
Diabetes
Psyllium is a source of soluble fiber, which dissolves in water and forms a gel-like substance in the stomach and intestines. When ingested with meals, it slows the rate of digestion and absorption. Thus it regulates the release of glucose in blood and therefore is effective in the management of diabetes.
References
- ''Gums and Stabilisers for the Food Industry''; Peter A. Williams, Glyn O. Phillips; 2008
- ''Eat well live well with high fibre''; Kim Rowney; 2007
- ''Herbs That Heal''; H.K. Bakhru; 2005
Member Comments