Benefits of Psyllium Husk: Why You Should Add it to Your Diet

Psyllium husk is one of the best natural remedies for constipation! 

Also called Isabgol or Ashwagol, it is a soluble dietary fiber. Psyllium husk acts as a mild bulk-forming laxative that’s suited for long-term use in people with constipation. 

But that’s not the only benefit of this amazing fiber-rich food. Research suggests that Psyllium is beneficial to many parts of the human body, including the heart and pancreas. Studies have also reported that using Psyllium hulk can lower bad cholesterol levels and reduce the risk of heart diseases. 

Another interesting fact about this miracle herb is that Psyllium husk can help relieve both constipation as well as diarrhea. It can help treat irritable bowel syndrome, haemorrhoids, and other intestinal problems as well. Some latest studies suggest that increased fiber intake can reduce the risk of colon cancer.

Psyllium Husk Benefits

Psyllium husk often called a miracle remedy has myriad benefits for the body. It contains around 70% soluble fiber and 30% insoluble fiber which makes it an excellent remedy for weight loss. Here are some proven benefits of this wonder herb.

It’s a sure cure for constipation

According to Ayurveda, Psyllium is a mild laxative that’s best suited for long-term use in people with constipation. It is a bulk-forming laxative, that soaks the water in the intestine and transforms itself into a gel-like stool. This aids in smoother bowel movements promotes regularity and improves digestion without increasing flatulence.

Ayurvedic doctors recommend 5 grams of psyllium husks one to two times per day. It can be taken with a glass of warm milk or water before bed. Studies further revealed that psyllium husks can work effectively in treating people with chronic constipation.

Also Read: Triphala Churna for constipation

It eases your irritable bowel syndrome

Psyllium husk is an excellent probiotic which is a substance responsible for the healthy formation of colonies of good bacteria in the intestine. Good bacteria in the gut ensure the smooth passage of bowels and also, are a key factor to put up a fight against inflammation. 

Studies suggested that Psyllium has improved IBS symptoms in double-blind trials. Ayurvedic doctors found that 3.25 grams of Psyllium husk two times per day can regulate bowel activity in some people with IBS.

Also Read: 8 simple Ayurvedic tips to treat Irritable Bowel Syndrome at Home

A great aid for Diabetes

Several studies have shown that psyllium is a safe and well-tolerated remedy for people with type 2 diabetes. It aids in improving blood glucose and cholesterol levels in the body. This is due to the fact that Psyllium slows down the digestion of food and slows the absorption of glucose in the blood. It also stimulates insulin secretion in the blood. 

Another study examined its efficacy on people suffering from type 2 diabetes and constipation. Participants took Psyllium twice a day and they reported improved blood sugar levels and reduced discomfort due to constipation. 

Also Read: 10 Amazing Breakfast Recipes for diabetics

Lowers cholesterol levels

Studies say that soluble fiber is very effective in managing cholesterol levels. This aids in reducing the risk of heart disease which is the number one cause of death across the globe. Psyllium aids in lowering your blood pressure improves lipid levels and strengthens your heart muscle.

A recent study found that taking psyllium for at least 6 weeks can effectively lower cholesterol in obese people with very few side effects. A 1997 study found that 10 grams of psyllium taken daily can lower cholesterol levels by 5% and LDL by 9%.

Also Read: Eggs and Heart Health – Everything you should know

Weight loss

One of the most famous benefits of psyllium is its efficacy in aiding weight loss. Fibers that form a gel-like substance in the gut are helpful in controlling appetite and weight loss. Psyllium is one of those fibers that aid appetite control. Slowing down the digestion helps in reducing the appetite aiding in weight loss.

Ayurvedic doctors say that consuming psyllium powder blended with water and lemon juice helps in weight loss. It is best consumed in the morning on an empty stomach for weight loss benefits. 

Also Read: How to use millets for weight loss?

It aids in digestion

Any fibrous food is good for your digestion. Fiber cannot be absorbed by the body. So, when mixed with water, it transforms into a gel-like substance that moves slowly through the digestive system trapping more waste and toxins. Thus, helping the body pass waste more easily.

Psyllium is a great prebiotic too that works amazing for your gut. It further protects your stomach lining from acidity. You can take 2 tsp of Psyllium in a glass of buttermilk and consume it before bed.

Also Read: Kunjala Kriya to fire up your digestion

Psyllium husk in pregnancy

 Psyllium husk-based fiber supplements are excellent in relieving the ordeals of pregnancy. It is considered safe during pregnancy and Ayurvedic doctors often recommend it to pregnant women to fight constipation, heartburn, indigestion, piles, and other common pregnancy problems. 

However, it is recommended to consult a doctor before starting Psyllium husk in pregnancy. 

Also Read: Is it safe to drink coffee during pregnancy?

How much psyllium husk should you consume per day?

Ayurveda suggests that one can consume 10-20 grams of Psyllium husk per day with a glass of water to lower cholesterol, prevent constipation and achieve weight loss.

What is the best time to eat Isabgol for weight loss?

The best time for taking Psyllium husk is on an empty stomach in the morning or at night before going to bed.

Caution!

Psyllium has laxative effects and also, forms intestinal bulk, which might have bad side effects. Some of the major side effects of Psyllium are:

• Abdominal pain and cramps
• Diarrhea
• Loose stools
• More frequent bowel movements
• Nausea and vomiting
• Stomach pain

But there are even more severe side effects of Psyllium. This might be due to an allergic reaction to the fiber. 

• Breathing difficulties
• Itching
• Hives or rashes
• Vomiting

Your Takeaway! 

Ayurveda hails the use of this natural laxative called Psyllium in treating several ailments including heart diseases, diarrhea, constipation, and digestive disorders. New studies also found that the high fiber in psyllium can protect against colon and colorectal cancer.