Psyllium: what it is, properties and how to take it

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 shell or bran of his 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, thus helping to prevent constipation and is also useful for cohesive ingredients and adding fluffiness to gluten-free recipes.

Nowadays it is quite common to find powdered psyllium in the usual 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 be 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 with psyllium.

Oral psyllium is used in the treatment of constipation, to fluidize the stool in patients with hemorrhoids or anal fissures, during pregnancy or after anal or vulvar surgery.

Another of its indications is diarrhea. In this case the mucilage increases the 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 fermenting it produces butyrate, a short-chain fatty acid which, by reducing the action of cytokines, exerts a anti-inflammatory.

irritable bowel

Intestinal gel polysaccharides lubricate the stool and soothe 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 the intestinal mass, peristalsis or movement of the intestines increases, which reduces the transit time of food.

Besides, reduces intestinal absorption of cholesterol by “hijacking” it in the intestine and facilitating its elimination through the feces, while stimulates its secretion through the bile.

Something similar happens with glucose, since it slows down its absorption. This “sequestering” action of cholesterol and glucose it can be extended to other carcinogens such as unconjugated estrogens, making it a ally that contributes to prevent colon and breast cancer.

Weightloss

Due to its high fiber content, moderately satiating actionis recommended as a complement in slimming diets.

boils cure

Applied externally, it is used to prepare Poultices that help ripen boils.

Psyllium Precautions and Contraindications

The side effects of psyllium can be:

FlatulenceAbdominal pain DiarrheaThese effects are reduced by drinking copious fluids and starting with low dose that will be progressively increased. allergic reactions are rare. It is also safe for pregnant and lactating women, but should not be taken by people with intestinal obstructions or fecal impaction.

Recommended psyllium dosage

They usually recommend 7 to 40 grams a day (with a good glass of water). This dose can be taken for six months or longer without any side effects.

However, before taking any type of supplement, plant or nutritional supplement, we always recommend consulting an expert to assess whether its use is appropriate.