Psyllium is produced from the husks and seeds of the Plantago ovata plant. The seed contains a large amount of soluble fiber, while the husks provide some insoluble fiber. Psyllium is the main ingredient in many over-the-counter bulk laxatives. It may also have a small, but beneficial effect on cholesterol levels.
Fiber
According to an article published in 2011 by "Natural Standard," psyllium products may contain husks or seeds, with husks being more common. Psyllium products made from seeds only contain 47 percent soluble fiber by weight, while husk products contain 67 to 71 percent soluble fiber and 14 to 18 percent insoluble fiber by weight. A 2 g dose of psyllium powder should have approximately 1 to 1 1/3 g of fiber. The fiber in psyllium adds bulk to the stool and absorbs fluid in the intestinal tract, which softens it.
Dosage
Psyllium is usually dosed by teaspoonfuls or packets. According to Drugs.com, the usual adult dose for constipation or irritable bowel syndrome is 1 to 2 rounded tsp. The 2011 article in "Natural Standard" states that the dose for constipation ranges from 1 to 30 g of psyllium for 2 to 16 weeks. The same article states that dosages used for lowering cholesterol range from 3.4 to 45 g per day for 8 to 12 weeks.
Preparing Psyllium
Psyllium powder must be mixed with liquid. Pour your dose of psyllium powder into an empty glass and add 8 oz. of water or juice. Stir the mixture. You can add more liquid if it seems too thick. Drink the psyllium-liquid mixture. After you finish, add more liquid to the glass, swirl and drink it to ensure you get your entire dose. Drugs.com suggests that you also drink plenty of fluids throughout the day.
Precautions
Do not take psyllium powder without water because it could swell in your throat and cause choking; avoid breathing in the powder. Don't take any other oral medications 2 hours before or after you take psyllium. Laxatives can be habit forming. If you have problems with constipation or want to lower your cholesterol, you should speak to your doctor before taking psyllium products.
References
- "Natural Standard"; Psyllium (Plantago Ovata, Platago Isphagula); Professional Monograph; 2011
- MedlinePlus.com; Psyllium; Oct. 1, 2010
- Drugs.com: Psyllium
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