Everything you eat is very important. There is no need to say this, but I will move on to an important point from here. Fiber consumption!
I see that many people do not consume the correct fiber and therefore face unnecessary surprise diseases. Yes, low fiber consumption has become a reality for our country, and fiber intake can be difficult, especially in the low-carbohydrate diet I recommend. Our most important assistant here is the right nutritional information and supplements.
In this article, I will give information about Psyllium, which is commonly used for fiber supplements, and will mention the issues you are curious about the use, benefits, and dosage.
If you are ready we go!
What is psyllium?
Psyllium is a product produced from the shells of the seeds of the plant called “Plantago ovata” (also known as cauliflower in our country). As the shell of the seed is used, it contains a lot of fiber.
In addition, the fiber contained in Psyllium has a water-soluble structure. In other words, when it passes through your stomach and combines with water, it gets a gel-like consistency in your intestines.
Up to this point, we’ve talked about the structure of Psyllium. Now we can move on to more interesting points.
Then I do not leave you curious any longer. Let’s continue.
Benefits of Psyllium
Benefits of Psyllium: Psyllium is known by many as a stool softener or laxative. But Psyllium can be used in many different points apart from its laxative effect.
Here are the unknown benefits of Psyllium!
1. Regulates absorption
Your gut is programmed to absorb everything that comes in its way. While this is often beneficial for preventing vitamin, mineral, and nutrient deficiencies, it harms you in some cases of overnutrition.
Because in this case, much more glucose and other nutrients pass into your blood; you will gain weight as a result.
The consumption of psyllium with meals prevents the absorption of harmful nutrients such as glucose.
Along with glucose, many toxins are absorbed through your intestines. Psyllium consumption creates a gel-like structure in your intestines and helps to remove toxins together with the non-absorbable gel structure.
Studies have shown that psyllium consumption
- It shows that in patients with high cholesterol, total cholesterol decreased by 4.8% and bad cholesterol decreases LDL level by 8.2%.
- Type-2 diabetes patients show that postprandial glucose absorption, decrease of 12.2%.
The decrease in total cholesterol and LDL reduces the risk of cardiovascular disease. In other words, the psyllium consumption of individuals with impaired blood cholesterol values can reduce the risk of cardiovascular disease.
In addition to the statin group drugs that are used to lower blood cholesterol levels and have quite a lot of side effects, Psyllium is quite innocent!
As a result, Psyllium is very effective in lowering blood sugar, controlling blood cholesterol levels in people with insulin resistance or type-2 diabetic, ie preventing the absorption of all unwanted harmful nutrients.
2. Protects your intestines with its prebiotic effect
Your gut health directly controls your overall health. Because of the bacteria in your gut control many important functions. The article on the importance of intestinal flora contains detailed information on this subject.
So what’s the effect of a fiber source here?
The ability of bacteria to use indigestible fibers under the effect of psyllium shell by humans. As a result of use, the bacteria on the intestine are nourished and reproduce well.
There is an important handicap of fiber consumption. That is, gut bacteria break down fiber and produce too much gas. If this situation becomes permanent, it results in the person feeling bloated and discomfort.
Psyllium husk makes the difference here. Because the bacteria cannot break it down very quickly, too much gas is not formed and this keeps the gas formation at levels that are not uncomfortable.
So for people with gas problems, psyllium husk is a great source of fiber.
In addition, this feature of the psyllium shell provides serious relief in Crohn’s and ulcerative colitis patients who have digestive problems.
As a result, if you care about your gut health, you can use Psyllium shell because of its prebiotic effects.
Psyllium husk looks like above. Most supplements now contain a powdered form of this shell.
3. Prevents diarrhea and constipation
Diarrhea and constipation are a problem that reduces the quality of life of many people and can cause serious problems (such as electrolyte disorders, hemorrhoid attacks).
Therefore, my followers who experience frequent constipation and diarrhea should not ignore this issue. Psyllium husk is quite effective here. The mechanism is as follows:
- Psyllium husk softens stool by increasing the fermentation function of intestinal bacteria in constipated people. It also draws liquid from the outside and keeps the stool soft.
- In people with diarrhea, psyllium husk draws excess liquid into the fiber and solidifies the consistency of stool.
Therefore, miraculously, Psyllium husk provides serious benefits in both constipated and diarrhea individuals.
Irritable bowel syndrome is a disease with frequent diarrhea and constipation. In addition, digestive problems and discomfort are at the forefront.
Psyllium husk can be used under the control of the physician in the treatment of irritable bowel syndrome, unlike other fibrous foods, due to the effects I mentioned.
4. Increases the feeling of fullness
I mentioned that psyllium fibers are not digestible and dissolve in water and absorb liquid. This feature may benefit individuals who are difficult to get full and try to lose weight.
Because the difficulty in digestion helps to get hungry later by delaying the emptying of the stomach, and the intake of liquid helps the fibers to swell more and increase the feeling of satiety.
For this reason, I divide my patients, who I will recommend Psyllium in the clinic, into two. Those who get full and fast.
- If you are eating fast
- If you chew the food a little,
- If you are eating unhealthy, you are probably hardly full.
- If you often need to eat
- If you are consuming small meals,
- If you have insulin resistance, you probably get hungry fast.
In this case, if you are a person who is difficult to fill, you should consume Psyllium before eating and create more volume in your stomach, if you are a fast-hungry person, you should consume Psyllium after eating and delay ejaculation.
In addition, studies show that consumption of Psyllium, as I mentioned, reduces hunger and increases satiety.
How and how much is psyllium used?
There are two types of psyllium supplements. The first kind is Psyllium husk, which is more natural and can be found in herbalists under the name “cauliflower”. The other type is Psyllium husk powder, which is processed and more expensive, in capsule form.
The amount of use for both types of Psyllium is similar.
Up to three times a day, 5 grams of psyllium supplements at a time can be consumed with a glass of water half an hour before or half an hour after a meal.
If you are difficult to get full, you should consume Psyllium before eating and after a meal if you are fast.
In the meantime, if you are taking any medication or vitamin product, do not consume Psyllium in the interval two hours before and after drug consumption. Because Psyllium husk will reduce the absorption of the drug or vitamin.
Psyllium side effects: Who should not use it?
Psyllium use is not suitable for a few conditions. These are individuals with asthma, low fluid consumption, and excessive fiber consumption.
- Psyllium consumption in people with asthma and severe allergies can activate the allergic response of the body. Because there are too many allergens in the peels.
- Psyllium consumption in people who consume less fluid causes the existing fluid to be absorbed by fiber and the body to lose fluid. Of course, it is possible to experience constipation with the decrease in the liquid content of the stool.
- For people who consume excessive fiber, additional fiber intake with psyllium on the diet can cause bloating and gas problems. For this reason, if you consume more than 25-30 grams of fiber per day, do not take psyllium supplements.
If you have constipation problems while consuming psyllium, it means that you are consuming less fluid or taking excess fiber. You can look at the following article for the correct water consumption.
As a result, Psyllium can prevent problems due to incomplete fiber consumption at many different points and can significantly benefit your health.
The important point here is to set the quantity and timing correctly and pay attention to the constraints to get the necessary effect.
In addition, if you want to consume fiber naturally, you can take a look at my article on the most fiber-containing foods.