Everything you need to know about psyllium husks: uses and benefits
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Psyllium husk, also known as psyllium, is the seed husk of the Plantago ovata plant. It is an excellent source of soluble fiber and is often used as a dietary supplement to support digestive health. In this post, you will learn more about the benefits of psyllium husk, its uses, and possible side effects.
What are psyllium husks?
Psyllium husks come from the Plantago ovata plant, which grows mainly in India and other Asian countries. The husks are rich in soluble fiber, which swells when it comes into contact with water to form a gel-like substance.Benefits of psyllium husks
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Support digestive health:
- Constipation: Psyllium husks increase stool volume and thus facilitate bowel emptying. This makes them an effective remedy for constipation.
- Diarrhea: The gel-like substance that psyllium husks form can bind excess water in the intestines and help relieve diarrhea.
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Blood sugar control:
- Psyllium husk may help regulate blood sugar levels by slowing the absorption of sugar. This may be especially beneficial for people with diabetes.
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Cholesterol reduction:
- Studies have shown that psyllium husk can lower LDL cholesterol (bad cholesterol) by reducing the absorption of cholesterol in the intestines.
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Weight management:
- The fiber in psyllium husks can provide a feeling of fullness, which can help curb appetite and reduce calorie intake.
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Promoting a healthy intestinal flora:
- Psyllium husks act as a prebiotic and promote the growth of healthy gut bacteria, which can contribute to better gut health.
Use of psyllium husks
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Dosage:
- The usual dosage for adults is 5-10 grams of psyllium husk per day, divided into two to three doses. It is important to take each dose with plenty of water to avoid intestinal blockage.
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Preparation:
- Psyllium husks can be stirred into water or juice and consumed immediately. They can also be mixed into yogurt, smoothies or other foods.
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Time of intake:
- Psyllium husks can be taken at any time of the day, but it is advisable to take them before meals to promote satiety and support blood sugar control.
Possible side effects
- Bloating and bloating: Some people may initially experience bloating and bloating when taking psyllium husk. These symptoms usually disappear after a few days.
- Allergic reactions: In rare cases, allergic reactions may occur. Signs of an allergic reaction include a rash, itching, difficulty breathing, or swelling of the face or throat.
- Intestinal obstruction: If psyllium husks are not taken with enough water, there is a risk of intestinal obstruction.
Important instructions
- Adequate hydration: It is crucial to drink plenty of water while taking psyllium husk to aid in the formation of a gel-like substance and avoid intestinal blockage.
- Consult a doctor: People with existing health problems, especially digestive problems or diabetes, should consult a doctor before taking psyllium husks.