What is psyllium? Psyllium is a laxative fiber that comes from seeds of various species of the genus Plantago (Plantago ovata, Plantago isphagula, Plantago decumbens).
The parts used are the seed and the husk or bran of its seed. Both are very rich in soluble fiberthat forms a viscous gel in the intestine, composed mainly of polysaccharides. This gel increases the size of the fecal bolus, which helps prevent constipation and is also useful for binding ingredients together and providing sponginess to gluten-free recipes.
Nowadays it is quite common to find psyllium powder in regular supermarkets. However, What is psyllium used for and how should we take it?
Psyllium: properties and what it is used for
Its richness in fiber makes it indicated for disorders of the digestive system.
Constipation and diarrhea
Repeated use of irritating laxatives can lead to intestinal disturbances and become habit-forming. Better to use, if necessary, mild vegetable laxatives, for example those that act by lubricating the intestine with mucilaginous substances that facilitate the expulsion of feces, as is the case of psyllium.
Oral psyllium is used in the treatment of constipation, to thin stools in patients with hemorrhoids or anal fissures, during pregnancy or after anal or vulvar surgery.
Another of its indications is diarrhea. In this case mucilage increases water retention capacity of feces and improves its consistency.
ulcerative colitis
Psyllium also helps keep patients with ulcerative colitis in remission.
It seems that when fermented it produces butyrate, a short chain fatty acid which, by reducing the action of cytokines, exerts an effect anti-inflammatory.
irritable bowel
The polysaccharides of intestinal gel lubricate stool and relieve intestinal irritationproducing the so-called «dressing effect».
By relaxing the internal pressure of the intestine, it relieves pain associated with this syndrome.
Cholesterol and diabetes
Psyllium is also used for these two problems.
By increasing intestinal mass, peristalsis or movement of the intestines increases, which reduces food transit time.
Besides, reduces intestinal absorption of cholesterol by «sequestering» it in the intestine and facilitating its elimination through feces, while at the same time stimulates its secretion through bile.
Something similar happens with glucose, since it slows its absorption. This «sequestration» action of cholesterol and glucose can be extended to other carcinogenic substances such as unconjugated estrogens, making it a ally that helps prevent colon and breast cancer.
weight loss
Due to its high fiber content, moderately satiating actionit is recommended as a complement in slimming diets.
boils cure
Applied externally, it serves to prepare poultices that help boils ripen.
Precautions and contraindications of psyllium
The side effects of psyllium can be:
- Flatulence
- abdominal pain
- Diarrhea
- These effects are reduced by drinking plenty of fluids and starting with low doses which will be increased progressively.
- The allergic reactions They are rare.
- It is also safe in pregnant and lactating women, but It should not be taken by people with intestinal obstructions or fecal impaction.
Recommended Psyllium Dosage
7 to 40 grams a day are usually recommended (with a good glass of water). This dose can be taken for six months or more without any side effects.
However, before taking any type of supplement, plant or nutritional supplement, we always recommend consulting with an expert to assess whether its use is appropriate.