Constipation is a condition in which you have difficulty having a bowel movement. Normally, food passes through the digestive system and gets formed into stool, which collects in the rectum until it is passed out of the body through the anus. The feces does not move out easily when you are constipated, causing you to strain and possibly have painful bowel movements. Psyllium does not cause this problem but can often help relieve constipation.
Definition
Psyllium is a form of natural soluble fiber that is derived from plantago ovata, a shrub-like herb that thrives around the world, according to the University of Maryland Medical Center, although it is most commonly found in India. Psyllium seeds are commonly used in over-the-counter fiber supplements and bulk-based laxatives because they fight constipation.
Action
Soluble fiber relieves constipation because of the way in which it reacts to water. Unlike insoluble fiber, which retains the same shape whether it is wet or dry, soluble fiber takes on a gel-like form when wet. The water also makes the psyllium swell, adding bulk to the stool and stimulating intestinal contractions that help move it along, the University of Maryland Medical Center explains. Psyllium also relieves diarrhea because it adds bulk to the runny stool and absorbs water.
Benefits
Psyllium, like other soluble fibers, provides several healthy benefits besides constipation and diarrhea relief. The Mayo Clinic advises that foods and supplements with soluble fiber bring down your cholesterol level, lower your blood pressure and reduce inflammation. All of these things support good heart health. Soluble fiber also makes your body absorb glucose more slowly, which helps keep blood sugar levels at a healthy level. Consume soluble fiber regularly, not just when you are constipated, to reap these benefits.
Alternatives
Psyllium is not the only source of soluble fiber, and all forms provide you with the same health benefits. You can get this fiber in your diet if you prefer foods to supplements. Legumes are one of the richest providers of dietary soluble fiber, and vegetables like sweet potatoes, turnips, green beans, carrots, green peppers, onions and corn are also good sources, according to Harvard University Health Services. Fruits that contain the substance include apples, apricots, strawberries, peaches, pears and oranges.
Warning
Psyllium supplements are safe for most people, but the University of Maryland Medical Center warns that they react with certain drugs like tricyclic antidepressants, lithium, diabetes medications and cholesterol-lowering pills. Ask your doctor before using psyllium if you take those or any other medications.
