Psyllium is an herb used in foods and supplements. The psyllium seed husks work as a soluble fiber, thickener and laxative. In 1998, the Food and Drug Administration approved product labeling that claims the fiber from psyllium seed husks reduces the risk of coronary heart disease. Common foods containing psyllium include supplementary drinks, bread, frozen dairy desserts and cereal.
Fiber Supplements
Psyllium is an ingredient used in fiber supplements like Metamucil. When you take the supplement, the husks of the seeds absorb water and form a large mass. As a result, your bowels may be stimulated to move. The supplements work as a laxative and source of fiber. Manufacturers may flavor the ground psyllium so you find it more palatable.
Bread
Psyllium husk is sometimes baked into bread, particularly in gluten-free recipes. If you have celiace disease or are gluten-intolerant, you can use psyllium as a substitute for the ingredient and still enjoy baked goods. A study published in the "Journal of the American Dietetic Association" found breads baked with the psyllium had fewer calories and fat content compared with those made with regular dough. The American Association of Cereal Chemists has found that if you bake bread with added antioxidants and fiber, it stays softer than regular bread stored at room temperature for seven days.
Frozen Dairy
You can sometimes find psyllium in ice cream and frozen desserts. The reason it's included in your frozen treats is because of its thickening properties. The herb expands from absorbing water, making it an effective thickener. It increases the fiber content of these foods. You can add psyllium to frozen smoothies as well.
Cereal
Cereal manufacturers increase the fiber content of your breakfast foods with psyllium. Nature's Path Organic SmartBran, Orgran Super Grains Multigrain O's with Quinoa and Kellogg's All-Bran Bran Buds are some of the cereals in which you'll find psyllium. The FDA in 1998 gave its endorsement to bran cereal containing psyllium when it ruled that psyllium reduces the risk of heart disease. However, the amount of benefit the cereal provides to you depends on the amount of psyllium it contains.
References
- MedlinePlus: Blond Psyllium
- Journal of the American Dietetic Association: Psyllium as a Substitute for Gluten in Bread
- American Association of Cereal Chemists: Fortifying Bread with a Mixture of Wheat Fiber and Psyllium Husk Fiber Plus Three Antioxidants
- CNN Health: FDA Endorses Psyllium Bran Cereal
- FDA: Food Labeling: Health Claims; Soluble Fiber From Certain Foods and Coronary Heart Disease, Final Rule; 1998
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