2023-05-17 15:37:08
What is psyllium?
If it owes its name to the Greek psyllia – which means chip – it’s no coincidence: psyllium is a tiny seed. As proof, a thousand seeds weigh only 2 g! There are different species of this seed: the psyllium blond (Plantago ovata), also called ispaghul, is the most concentrated and is mainly grown in India and Iran, while psyllium noir (P. psyllium et P. indica) is more present in the Mediterranean basin and in the Middle East. Blond Psyllium is the most common on the market.
Like chia or basil seeds, psyllium seeds are mucilaginous – that is, they swell on contact with water and take on a viscous texture. A property that gives them many benefits.
Psyllium, a natural laxative
The first uses of psyllium as a natural laxative date back to Ancient Egypt, during which doctors used this seed to treat urinary diseases. In China and India, it was used instead to treat diarrheahemorrhoids but also hypertension. Psyllium is called bulk laxative : the mucilaginous substances of psyllium will attract and absorb water and food in the intestines and form a kind of gel which will increase the weight of the stools, improve their consistency and accelerate their transit. Well tolerated by the body, without side effects (bloating and less flatulence), psyllium will then be recommended for:
- Treat diarrhea
- Treat constipation, by making liquid stools more consistent thanks to mucilage
- Prevent and treat inflammatory bowel diseases, thanks to soluble fibers which contribute to the good health of the microbiota.
For the same reasons, psyllium might be interesting to relieve the symptoms of ulcerative colitis and irritable bowel syndrome, but also to treat faecal incontinence.. Studies should be conducted to validate these hypotheses.
Psyllium and cardiovascular diseases
At the end of the 1990s, psyllium experienced a resurgence of interest. In question ? Kellogg’s products containing psyllium which – with Food and Drug Administration (FDA) clearance – used the following argument “When combined with a diet low in fat and cholesterol, the soluble fiber from the psyllium husks in this product may reduce the risk of cardiovascular disease”. Since 1998, the FDA – the United States Food and Drug Administration – has authorized products containing psyllium to indicate that there is a relationship between the soluble fiber in psyllium and the reduction of the risk of coronary disease. And for good reason: psyllium improves blood lipid levels, blood sugar, and helps reduce blood pressure…
Blond psyllium and weight loss
As is the case with other mucilages, psyllium engenders a feeling of satiety … Thus becoming interesting when trying to lose weight. Rich in soluble fiber – appetite suppressant allies – psyllium is also low in calories: only 28 kcal! Better still, the seeds would promote the elimination of excess fats by dragging them with them!
For this purpose, it is recommended to pour 1 teaspoon of psyllium husk into a large glass of water and leave to soak for a few hours. The mixture should be swallowed regarding 20 minutes before the meal to appreciate its appetite suppressant effect!
Psyllium once morest bad cholesterol
If psyllium does not seem to have an effect in people with normal cholesterol levels, it would be of interest for people prone to mild or moderate hypercholesterolemia in whom taking psyllium supplements would help to lower the rate. of cholesterol and triglycerides, according to a scientific study (“Psyllium-enriched cereals lower blood total cholesterol and LDL cholesterol, but not HDL cholesterol, in hypercholesterolemic adults: results of a meta-analysis“.J Nutr).
Psyllium seeds: are there any contraindications?
Used in self-medication, psyllium requires some precautions.
Already, it is recommended to never exceed 5 grams of psyllium per day !
It is absolutely necessary to take care not to exceed this dose and to hydrate well following taking psyllium because there is a risk of obstruction of the digestive tract.
If it is sometimes indicated in the treatment of diabetes, psyllium should not be used for this purpose: by modifying the blood glucose level one takes risks which can have serious consequences… it is better to talk regarding it with your doctor.
Due to its mucilaginous properties, psyllium is not recommended for people suffering from any gastro-intestinal obstruction. There may also be a risk of allergy and we do not know enough regarding the possible interactions of psyllium with other drugs, plants or foods…
Finally, be wary when you want to buy psyllium: many products on the market do not display a sufficiently satisfactory composition; whenever possible, give preference to psyllium blond bio.
Read also:
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10 natural and effective appetite suppressant tips
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Which probiotics relieve irritable bowel syndrome?
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