What is Psyllium Husk?
Psyllium husk is one of the richest sources of both soluble and insoluble fiber harvested from the plant of the Plantago Ovata. It is the common ingredient in many products like Metamucil, but now you are more likely to find it in its pure form.
It comes in either husk or ground down into a fine powder.
How Does Psyllium Work?
70% of psyllium is a soluble fiber that draws excess water out of your body and forms a gelatinous mass that sweeps through your body like your own personal team of cleaners. The other 30% is insoluble fiber which helps bulk up your stool and gives a structure to the gelatinous mass the soluble fiber has created.
Psyllium Husk Benefits
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It Helps Manage your Blood Sugars.
Taking just 5 grams of psyllium husk or powder before meals for 8 weeks has been proven in a study published in the November 5th edition of the “Journal of Ethnopharmacology” to help lower fasting blood sugar levels. If you are struggling to control your blood sugar levels and are concerned with diabetes or insulin resistance, the addition of psyllium husk is a simple way to help regain some control of your health.
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Psyllium Husk for Constipation
If you frequently experience constipation, you might find adding psyllium to your diet is an easy solution. By softening and bulking your stool, you will find you’re reading your favorite magazine more often. This can be especially helpful if you follow a low carb, high protein Keto diet typically low in dietary fiber. If you are taking psyllium husk for constipation, you must consume large amounts of fluid or make the issue worse.
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Psyllium Husk for Weight Loss
There is currently no body of evidence that conclusively shows that consuming psyllium directly contributes to weight loss. However, it does have certain properties that, combined with a balanced diet, can be effective. The gelatinous mass that the psyllium creates helps full your stomach as it bulks up. Because it has such a low-calorie density, it is hard to overeat. It also takes longer to leave your stomach, which helps you control your craving in between meals. If you struggle with portion control or snacking in between meals, this is perfect for you.
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Psyllium as a Prebiotic
Not only does psyllium sweep out the bad it also helps promote the good. Psyllium is a fermentable fiber, so it helps the growth of good bacteria in your gut. Your microbiome is increasingly recognized as one of the most important factors in building and maintaining a strong immune system.
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Improve Your Heart Health
This study saw a reduction in triglyceride levels by 26% using a 5g dose 3 times a day. This significantly reduces your chances of developing heart disease, which is now the number one killer in the US.
How To Use Psyllium Husk
Psyllium should be consumed in doses between 5-10 grams(1-2teaspoons) up to 3 times per day. It is recommended to start on the smaller end of the scale to see how your body reacts and adjust the dosage accordingly.
When consuming psyllium husk, it is important to use large amounts of liquid to avoid choking and then continue to make sure you stay hydrated throughout the day.
Top 5 Ways to Add Psyllium Husk to Your Diet
1. Mix one tablespoon in a big glass of water. It can be as simple as that
2. Add it to your morning smoothies. You get the benefit of the dietary fiber, and it also thickens your smoothie
3. Sprinkle a tablespoon on your cereal – make sure you’ve got lots of liquid in the bowl
4. Add it to your own baking. It always tastes better when you make it yourself
5. Add it to your homemade sauces. The powder is better for this as it has a much smoother consistency than the husks
Where to Buy Psyllium Husks and Psyllium Powder?
You will find both at your local organic or health shop and a large range of supermarkets. The main thing to look for is that it has not been mixed with any other products. You want to find it in its purest form. The Psyllium powder is best if you want to add it to your smoothies or sauces, as psyllium husks can have a slightly grainy texture.