Topical remedies can be effective treatments for acne, but they cannot help to tame acne from the inside out. Changing your diet, such as supplementing it with psyllium, may be beneficial. According to Nicholas Perricone, a dermatologist and author of “The Acne Prescription,” treating acne as a systemic, pro-inflammatory disease means more remedies are available — among them, nutritional changes. However, there is no study specifically linking psyllium itself to acne so you should get more information from your dermatologist.
What Is Psyllium?
Psyllium is a type of soluble dietary fiber that comes from the husks of the seeds of the Plantago ovata plant. As soluble fiber, psyllium soaks up water and swells to form a gel-like mass. It is a common ingredient in laxatives and helps to push waste and toxins through your gastrointestinal tract, promote bowel movements and lower blood cholesterol levels.
Fiber and Inflammation in Acne
Fiber is an important part of a low-glycemic diet, which may be beneficial for acne. The typical American diet is rich in high-glycemic foods such as sugar and other refined carbohydrates. High-glycemic foods boost levels of the hormone insulin, which increases inflammation that contributes to acne, according to Mark Stengler, a naturopathic doctor and co-author of “Prescription for Drug Alternatives.” On the other hand, fiber — such as psyllium — slows down digestion and helps to keep insulin levels stable and control inflammation.
Dosage
In general, adults should consume between 20 and 35 grams of fiber daily, according to the Harvard School of Public Health. Ideally you should be getting fiber from sources such as fruits, vegetables, whole grains, nuts and seeds. However, if your diet lacks fiber, you can supplement it with psyllium. Although there is no specific amount of psyllium you should eat to treat acne, a general dose for adults is ½ to 2 tsp. of psyllium seed to 1 cup of water, according to the University of Maryland Medical Center. You can also sprinkle psyllium on to meals such as cereal or soups if you don’t like the taste.
Considerations
If you’re not used to consuming a high-fiber diet, it’s best to introduce psyllium and other fiber-rich foods gradually. This approach will help to prevent side effects such as gas and bloating. Also, when taking psyllium, make sure you’re drinking enough water daily. Perricone recommends drinking at least eight to 10 8-oz. glasses of water daily, adding that water also helps to lower inflammation that contributes to acne.
References
- “The Acne Prescription”; Nicholas Perricone, M.D.; 2003
- University of Maryland Medical Center: Psyllium
- “Prescription for Drug Alternatives”; Mark Stengler, N.D. et al.; 2011
- Harvard School of Public Health: Fiber – The Bottom Line
Member Comments