Psyllium is a kind of soluble fiber that can be taken in supplement form or added to foods. Soluble fiber can maintain your digestive health and also has other benefits, particularly if you have high cholesterol or high blood glucose levels. Adding psyllium or other fiber sources of your diet is safe for most people but check with your doctor first.
What Is Psyllium?
Psyllium is a blanket term for members of the plant genus Plantago, including Plantago ovata and Plantago psyllium, according to the Alternative Field Crops Manual. These herbs can produce thousands of seeds that are coated in psyllium husk, which can be used as a source of soluble fiber. The outer layer of the seed is ground and milled to extract the husk, also known as psyllium seed mucilage. Plantago is produced commercially in many European countries and India.
Psyllium Supplements
Psyllium husk can be found in dry seed or husk form, the University of Maryland Medical Center explains. Psyllium is also available as a powder, in capsules and can be converted into wafers. When consuming the whole seed, you should combine 1/2 to 2 tsp of psyllium seed with 8 oz. of warm water and then drink immediately. For other preparations, consume 1 to 2 rounded teaspoons, tablets or wafers of psyllium and consume with water.
Food Additive
Psyllium can also be added to foods, such as cereals and other products to increase their fiber content, Medline Plus explains. Often these foods contain a claim on their label that they can reduce your risk of heart disease when combines with a low fat diet. This is because psyllium and other sources of soluble fiber can lower your cholesterol levels, as the psyllium makes it harder for your digestive tract to absorb cholesterol from your diet.
Considerations
Some people have an allergy to psyllium, Medline Plus notes, so if you develop hives, a rash, swelling of your lips, fingers, tongue or face or trouble breathing or swallowing, stop taking psyllium. When starting to take psyllium, start with low doses and gradually increase the amount you consume each day so your digestive tract has time to adjust to the additional fiber. Psyllium can interfere with the absorption of some medications, so talk to your doctor before consuming psyllium supplements.
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