Psyllium Husk
Psyllium husk is a type of fiber that comes from the seeds of the Plantago ovata herb, mainly grown in India. Psyllium is a bulk-forming laxative, which means that it absorbs water in the gut and forms a gel-like substance that helps to regulate bowel movements.
Psyllium also has several other benefits, including reducing constipation, treating diarrhea, managing blood sugar levels, and promoting heart health. Studies have shown that psyllium can help lower cholesterol levels in people with high cholesterol, reduce body weight and suppress appetite, and improve symptoms of irritable bowel syndrome.
The recommended daily dose of psyllium is 7 grams per day. Side effects are generally mild and can include bloating, gas, and stomach cramps. However, psyllium can interact with certain medications, so it is important to talk to a healthcare provider before taking it.
Case studies regarding the benefits of Psyllium Husk are:
- In a double-blind, placebo-controlled parallel study, psyllium husk was found to reduce total cholesterol level and low-density lipoprotein cholesterol level, clearly displaying psyllium husk’s ability to lower cholesterol naturally.
- In a 4-week randomized trial, supplementing with 7.1 grams per day of psyllium was as effective as a dietitian-led low-FODMAP diet for reducing fecal incontinence frequency in women with irritable bowel syndrome.
Sources:
- https://www.medicalnewstoday.com/articles/318707
- https://www.verywellhealth.com/the-benefits-of-psyllium-89068
- https://draxe.com/nutrition/psyllium-husk/
- https://www.mountsinai.org/health-library/supplement/psyllium
- https://examine.com/supplements/psyllium/
- https://www.drugs.com/dosage/psyllium.html
