Psyllium, also known as blond psyllium, is a plant native to India. The seeds of psyllium are prized for their dietary fiber, a type of carbohydrate that can aid in digestion and alleviate constipation, and it may also help manage your blood sugar levels and control your appetite by increasing feelings of fullness. Psyllium comes in different forms, each with varying levels of fiber. Consult a doctor before using any supplements.
Whole Husks
Whole psyllium husks, which are the outer covering of psyllium seeds, are rich in fiber, as each 1 tsp. contains 4 g of fiber. This form of psyllium contains 18 calories, with no fat and no protein.
Whole Seeds
In addition to psyllium husks, you can find whole psyllium seeds. However, the whole seeds are lower in fiber by serving, as each 1 tsp. serving contains 2 g of fiber. This form of supplement is lower in calories than psyllium husks, as it contains just 6 calories.
Psyllium Husk Powder
Psyllium husk powder is a ground form of psyllium seed husks that can be mixed into drinks or food. This supplement contains 4.5 g of fiber per 1 tsp. serving, with just 15 calories.
Recommended Fiber Intake
Because of the important functions of fiber, it's essential to consume adequate levels of the nutrient each day. The Institute of Medicine recommends that men 50 and under eat 38 g of fiber each day and women 50 and under eat 25 g of fiber daily. Men 51 and older should eat 30 g of fiber daily, while women 51 and older should eat 21 g of fiber each day.
References
- MedlinePlus Supplements; Blond Psyllium; November 2010
- LIVESTRONG.COM MyPlate: Calories in Psyllium Whole Husks
- LIVESTRONG.COM MyPlate: Calories in Whole Psyllium Seed
- LIVESTRONG.COM MyPlate: Calories in Psyllium Husks Powder (Vitamin Shoppe)
- Mayo Clinic; Dietary Fiber: Essential For a Healthy Diet; November 2009
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