We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission.Here’s our process.
What is psyllium?
Psyllium is a form offibermade from the husks of thePlantago ovataplant’s seeds. It sometimes goes by the name ispaghula.
It’s most commonly known as a laxative. However, research shows that taking psyllium is beneficial to many parts of the human body, including theheartand thepancreas.
Psyllium is abulk-forming laxative.
This means it soaks up water in yourgutand makesbowel movementsmuch easier and can help promote regularity without increasingflatulence. It can be used as a one-off to ease constipation, or it can be added to your diet to help promote regularity and overalldigestive health.
People withirritable bowel syndrome (IBS)andCrohn’s diseaseare all too familiar with bowel irregularity. The results of studies on psyllium’s effectiveness in treating these conditions are still mixed.
Psyllium is aprebiotic— a substance needed for healthy colonies ofprobioticsto grow in the gut.
A healthy colony of goodbacteriain thedigestive systemis essential for healthyimmune function. Your body is better able to fight infection, reduceinflammation, and maintain healthy tissue and cells.
Besides keeping your bowel movements regular and managing a chronic condition, psyllium has the ability tosoften your stoolprovided you drink enough water. This can come in handy with short-term ailments, such asconstipation. Used in this way, it can prevent complications of constipation, such ashemorrhoidsandanal fissures.
Preliminary research shows that psyllium may help with the painful symptoms associated with these conditions. Since there is no real scientific consensus, talk to your doctor to see if psyllium could help you.
Research has shown that taking soluble fiber can help people manage their cholesterol levels. Proper cholesterol regulation is important for everyone, but it’s vital for people over the age of 50.
One studyshows that at least six weeks of daily psyllium intake is an effective way for people who areobese或超重与非常降低胆固醇few side effects.
If you’ve been told that you need to watch your cholesterol, ask your doctor if adding psyllium to a low-fat, low-cholesterol diet will help you.
Numerous studies have shown that fiber like psyllium, taken as part of a healthy diet, can help lower a person’s risk ofheart disease. Psyllium can affect your heart by loweringblood pressure, improvinglipid levels, and strengthening heart muscle.
Maintaininga healthy weightis a concern for many people, especially those with a chronic condition like diabetes. Besides being good for your heart and blood sugar levels, psyllium may help youlose weight.
Because psyllium absorbs liquid in your body, it can help give you a feeling of being full. This can help you control the amount of food you eat. Talk to your doctor about the possibility of taking psyllium if they’ve suggested that youlose weight.
People withdiabeteshave to be mindful of their diet to maintain a healthy balance ofinsulinandblood sugar (glucose). Some research has suggested that fibers like psyllium can help people maintain a healthyglycemic balance.
The exact dosage of psyllium depends on the product you’re using. Dosage requirements may also vary based on what you’re taking psyllium for. Typically, you can take the product one to three times per day with a full glass of water.
Some research has shown that consuming 7.9 grams of psyllium per day (plus or minus 3.6 grams) with probiotics is a safe and effective way to treat Crohn’s disease. However, other results showsoluble fiberlike psyllium can make symptoms worse for some people.
Onestudyfound that taking 5 grams of psyllium twice a day can help people with type 2 diabetes control their blood sugar. Another
Follow all product instructions carefully. Don’t take any more than the recommended dosage unless your doctor tells you otherwise.
Since psyllium creates intestinal bulk and haslaxative effects, this substance may pose adverse side effects. You may be especially prone to side effects if you’re new to psyllium or if you take more than the recommended amount per day.
Some of the possible side effects include:
- abdominal painand cramps
- diarrhea
- gas
- loose stools
- more frequent bowel movements
- nausea and vomiting
- stomach pain
Call your doctor right away if you experience allergic-like reactions to psyllium. Although rare,
- breathing difficulties
- itching
- skin rashes
- swelling, especially around thefaceand throat
- vomiting
Psyllium is most commonly consumed in powder or wafer form. It’s also available in capsules, granules, and as a liquid concentrate. It’s the main ingredient in many over-the-counter laxatives, including:
- Metamucil
- Fiberall
- Cilium
- Maalox Daily Fiber Therapy
- Uni-Laxative
Follow the directions on the packaging when taking any of these medications. Remember that a key component of how psyllium works in yourlower intestineis its ability to soak up liquid, so make sure todrink plenty of water daily.
