About 4 million Americans experience constipation frequently, according to the National Digestive Diseases Information Clearinghouse. Many of them may take psyllium husk, an herb that decreases gastrointestinal symptoms. The University of Maryland Medical Center, or UMMC, explains that psyllium is a type of fiber that dissolves in water. As a bulk-forming laxative, it also can relieve diarrhea and irritable bowel syndrome and has been linked to lowering cholesterol. Before taking a dietary supplement or herb, talk to your doctor.
About Psyllium Husk
Psyllium husk is derived from a shrublike herb that is prominent in India but grows worldwide. Each plant produces thousands of gel-coated seeds from which herbal psyllium husk is produced. As a soluble fiber, the herb is used for the treatment of gastrointestinal problems and cardiovascular conditions and to help prevent weight gain. Psyllium husk is typically available as a dry seed or as a dry pod that you dissolve in water. It's also available as a capsule, tablet or wafer.
Gastrointestinal
Psyllium husk can treat diarrhea, irritable bowel syndrome, inflammatory bowel disease and constipation. It treats diarrhea by eliminating water from the bowels and creating bulkier stools. For constipation, it helps induce bowel movements and push waste through the intestines quickly. The soluble fiber found in psyllium husks can help lower cholesterol, according to the UMMC.
Cardiovascular
Foods rich in fiber, including cereals fortified with psyllium husk, have been linked to lower rates of heart disease. According to UMMC, 12 g of soluble fiber daily may lower blood pressure, a claim supported by findings from a 2001 study published in the journal "Hypertension." Psyllium has also been linked to lowering total and LDL, or "bad," cholesterol, possibly reducing heart disease risk. Taking 5.1 g of psyllium twice a day, according to a 2000 study published in the "American Journal of Clinical Nutrition," produces significant reductions in cholesterol and is an effective complimentary therapy to traditional medications for high-cholesterol patients. Talk to your doctor before taking any supplement.
Recommendations
To take psyllium husk, adults can start by mixing .5 tsp of psyllium seeds into 8 oz of warm water; drink immediately. After a few days, you can up your dose to 2 tsp in two 8 oz glasses of water as needed. For weight-loss purposes, consume psyllium 30 minutes prior to a meal. For other conditions, UMMC suggests taking it at night or in the morning. Children should take psyllium supplements only under the direction of a physician. Talk to your doctor before starting any supplement.
References
- National Digestive Diseases Information Clearinghouse: Constipation; July 2007
- University of Maryland Medical Center: Psyllium; May 2009
- "The American Journal of Clinical Nutrition": Long-Term Cholesterol-Lowering Effects of Psyllium as an Adjunct to Diet Therapy in the Treatment of Hypercholesteremia; James W. Anderson et al.; June 2000
- Hypertension"; Dietary Protein and Soluble Fiber Reduce Ambulatory Blood Pressure in Treated Hypertensives; Valerie Burke, et. al.; 2001
- FamilyDoctor: Laxatives: OTC Products for Constipation; January 2011
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