Psyllium is a source of both insoluble and soluble fiber, making it a gentle laxative. When taken, psyllium travels through your digestive tract, absorbing water and adding bulk to your stool. Your doctor may recommend taking psyllium for a number of conditions, including to relieve constipation, diarrhea or irritable bowel syndrome. Psyllium also may help lower high cholesterol. You can choose from a variety of sources to increase your psyllium intake.
The Plant
The source of psyllium is an herb called Plantago ovata, a shrub most commonly grown in Asia, the Mediterranean and North Africa. The plant produces as many as 15,000 reddish-brown seeds that have a gel-like coating. Resembling blood platelets, the seeds are small and oval-shaped and have little to no smell or flavor. These seeds are also known as blond psyllium or ispaghula. The seeds are then crushed to make various forms of psyllium.
Powder and Granules
Psyllium forms include powder and granules. These types must be mixed with a fluid before use, such as water or fruit juice. The dosage will vary based on the supplement you are using. To allow your body to adjust to the increased fiber intake, start with a small amount. Over time, increase your dosage and the frequency with which you take it. Because the mixture will thicken quickly, drink the mixture rapidly. You also can buy pre-made psyllium mixtures that are ready-to-drink liquids.
Capsules or Wafers
Other psyllium sources include capsules, which can be taken several times per day to provide a source of fiber. Although these do not require mixing with water, it is still a good idea to drink a full glass of water with each capsule taken. This is because psyllium absorbs water to add bulk to your stool. Wafers also are a source and must be chewed thoroughly.
Food Products
Psyllium is added as an ingredient in many food products to support digestive health. This includes breakfast cereal, breakfast bars and some baked goods. Read the food ingredients labels to see if psyllium has been added. If you are trying to achieve a certain fiber intake, read the nutrition label for the amount of fiber per serving.
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