Psyllium, also known as Indian plantago, is from the plantain family, which is widely grown in West Pakistan and India. The seeds are covered by special mucilage that helps keep the seed moist for germination. The psyllium mucilage and seed husks are harvested and used to treat various illnesses and digestive problems. Psyllium is a form of soluble fiber that is gentle and may help reduce your risk of heart disease, help lower your blood sugar levels and relieve diarrhea.
Psyllium Supplements
Psyllium powder made from the mucilage content of the psyllium husk is a popular way to add more fiber to your diet. Psyllium is also available in capsules if you do not like the taste or texture of drinking psyllium. Eating 25 to 38 grams of fiber each day, the recommended daily requirement, may not always be possible if you have a busy schedule or limited food choices. Psyllium powder can be mixed with water, juice or other liquids to provide enough fiber to keep your digestive system in balance. Psyllium supplements should be introduced slowly into your diet to help prevent gas or bloating that may occur from too much fiber, notes the Mayo Clinic.
Cereals
A wide variety of cereal manufacturers have included psyllium fiber in their products. Eating psyllium combined with insoluble fiber such as wheat bran, nuts and oats, is one way to boost dietary fiber and will help keep you feeling full all morning. Not all high-fiber cereals contain psyllium. Others contain oat, rye or wheat bran, which only have around 14 percent fiber compared to psyllium's 80 percent.Various types of fiber are used in high-fiber cereals. If psyllium is used for dietary fiber, it will be listed in the ingredients. Cereals containing psyllium fiber help provide variety to your breakfast choices and can help lower your LDL, or bad, cholesterol, advises the University of Maryland Medical Center. (Reference 3)
Breads
Some high-fiber breads are fortified with psyllium and combined with whole wheat or oats to increase the overall percentage of bulk fiber. The husk of psyllium is commonly used in breads and other baked products. In order to claim health benefits on the label, the bread must contain at least 1.7 grams of psyllium per serving, according to the National Library of Medicine.
Desserts
Cookies and cakes can be made with psyllium flour to add fiber to your favorite cookie or cake. Whole-wheat flour combined with psyllium can be blended into any baked good of your choice. Check the label on organic cookies and cakes for added psyllium or bake some at home. The mucilage part of the psyllium seed husk gels and can be added to puddings or other firm desserts.
References
- Jackson Siegelbaum: High Fiber Diet; Frank W. Jackson M.D.
- UCLA: Psyllium; Andrei Sirabionian
- University of Maryland Medical Center: Psyllium; 2009
- Mayo Clinic: Gas and Gas Pains; 4-30-11
- "New York Times:" Eating Well; Psyllium in Cereal: Unknown Territory; Marian Burros; 9-6-89
- Purdue University: Psyllium; C.V. Hanson;1992
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