Psyllium husk fiber, a natural supplement from the Plantago plant, is high in soluble fiber and can improve overall health by preventing heart disease, high blood pressure, and diabetes. It is commonly used to treat irritable bowel syndrome and is even an ingredient in prescription medications for chronic digestive conditions. It can also aid in weight loss, but should be introduced gradually and used as directed to avoid complications.
Psyllium husk fiber is a natural supplement that comes from the Plantago plant, also known as Ispaghula. It is grown mainly in Asia, North Africa, India, and the Mediterranean region. While its medicinal qualities have been recognized for thousands of years, it was first introduced to the United States about 100 years ago as a way to relieve constipation. As a result, the United States (US) has become the largest importer of psyllium; Pharmaceutical companies use 60 percent of the husk fiber for various types of medications and fiber supplements.
In general, psyllium husk fiber consists of mucilage and is 60 percent soluble fiber, one of the highest natural soluble fiber contents of any plant. In fact, the fiber content per ounce of psyllium husk is higher than that of oat bran, wheat or flax seed. Soluble fiber has been shown to improve overall health by helping to prevent heart disease, high blood pressure, and diabetes. It is also commonly used to treat irritable bowel syndrome (IBS), and is even an ingredient in prescription medications for chronic digestive conditions.
Psyllium husk fiber works by absorbing water as it travels through the digestive tract, but it is not digested on its own. This process makes the stool bulkier and softer, making it easier to pass. The process also helps relieve diarrhea by absorbing excess water in the stool.
As more people care about a healthy diet, more are turning to psyllium for weight loss. Because fiber can help regulate the digestive track, it’s generally important for a person to consume between 30 and 40 grams per day to enhance weight loss. The American Dietetic Association (ADA) recommended amount of daily soluble fiber is 20 to 35 grams for all adults. People not reaching this daily allowance should consider psyllium fiber to maintain health without eating more heavy oats or wheat.
Many people choose to use psyllium husk fiber as a colon cleansing aid while dieting. However, this practice should generally be limited and controlled to avoid complications with dehydration. Although this is a rare side effect, it is possible if psyllium is used in excess.
When introducing psyllium husk fiber into a diet, a person should generally work gradually and as directed by a doctor or nutritionist to tailor fiber intake. It can usually be found in powdered form, which can be mixed with water, juice, or herbal tea. However, it is also available in capsule form. Both versions are usually available at pharmacies or health stores, and usually come with recommendations on usage and dosage.
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