If you are overweight and have high cholesterol levels, you are more likely to suffer from certain health problems, such as a heart attack or stroke. A diet rich in soluble fiber, which can come from supplements such as psyllium, can help you lower your cholesterol and lose weight.
Psyllium
Psyllium is a type of soluble fiber derived from the husks of the Plantago ovata plant, a shrub found predominantly in India. When psyllium and other types of soluble fiber come into contact with water, they form a gel-like substance. Psyllium can be found in powder and seed form and is an ingredient in some laxatives. Psyllium can also be taken in capsule, tablet and wafer preparations, the University of Maryland Medical Center explains.
Psyllium and Cholesterol
One reason why you might take psyllium supplements is to lower your cholesterol levels. The gel that psyllium forms with water makes it harder for your intestines to absorb cholesterol from foods. When combined with a low-cholesterol diet, psyllium reduces total cholesterol by between 3 and 14 percent and LDL cholesterol by between 5 and 10 percent after seven weeks of treatment, Medline Plus reports. Psyllium works best when consumed with meals but is less effective in people over 60.
Psyllium and Weight Loss
Consuming psyllium and other sources of soluble fiber also aids in weight loss. Psyllium's ability to form a gel causes your stomach to empty more slowly. Not only does this help you feel fuller for a longer period of time, it also decreases the rate at which carbohydrates are broken down by your digestive tract. Consequently, you are less likely to have sudden spikes and drops in your blood glucose levels, which helps reduce your appetite.
Recommendations
Psyllium should always be taken with water or some other beverage, because it absorbs water and expands. Failure to do so can cause psyllium to become stuck in your gastrointestinal system or lead to constipation. You should talk to your doctor before taking psyllium supplements, because psyllium can interfere with the absorption of some medications, such as antidepressants, making them less effective. Add psyllium gradually to your diet, as high doses cause bloating and gas in some people.
