Fiber is a type of carbohydrate that your digestive tract is unable to break down and absorb, so it passes through your intestines. Fiber, particularly soluble fiber, can benefit your health in a number of different ways. Fiber can come from whole grains, fruits, vegetables and other foods, and it can also be consumed via supplements, such as psyllium.
Psyllium
Psyllium husk is a type of soluble fiber derived from Plantago ovata, a shrub-like herb found predominantly in India. This plant can produce up to 15,000 seeds that are coated in psyllium husk, so the seeds of this plant are often harvested for their psyllium. Psyllium husk is found in some commercial laxatives. Psyllium husk is also found in powder, capsule, tablet and wafer forms.
Psyllium and Gastrointestinal Problems
Psyllium husk has a number of different benefits for your digestive tract. Psyllium and other kinds of soluble fiber are able to absorb excess water in your digestive tract, relieving diarrhea. Because psyllium fiber passes through your digestive tract unchanged, it can also add bulk to your stool and relieve constipation. Adding fiber to your diet by taking psyllium supplements also lowers your risk of developing diverticulitis and hemorrhoids.
Other Effects
Psyllium husk also has other benefits for your body. Psyllium husk swells to form a gel-like substance in your digestive tract that makes it harder for your intestines to absorb cholesterol. As a result, psyllium husk can lower your blood cholesterol levels, particularly when consumed with food. Psyllium fiber is also effective at controlling your blood glucose levels as psyllium husk slows the rate at which carbohydrates are broken down and absorbed by your digestive tract, preventing sudden spikes in your blood glucose.
Usage
The University of Maryland Medical Center recommends that you consume 1/2 tsp to 2 tsp of psyllium each day. Be sure to take psyllium with at least 8 ounces of water or some other liquid, as this fiber will absorb water and can become caught in your digestive tract if not consumed with fluids. Psyllium can cause gas and bloating. If this occurs, try a lower dose and then gradually increase the amount of psyllium you take.
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