psyllium-fibre-heath-benefits
October 6, 2021

Psyllium Fibre Has More Benefits Than You Think—Here Are 9 of Them

You may have seen psyllium fibre alongside other natural laxatives such as senna tablets and Prunelax. It is more than a constipation remedy. Keri Gans RDN, nutrition consultant and author of The Small Change Diet explains to Byrdie how it is a soluble fibre from the seeds Plantago Ovata that can be used to supplement a range of conditions.

The United States National Library of Medicine states that psyllium fibre can be present in powder, granules and capsules. The consumption should be one to three times daily. Furthermore, the dosage will vary depending on your condition and may be prescribed by your doctor. They recommend mixing eight ounces (or more) of powdered or granule-form psyllium with a pleasant-tasting liquid such as fruit juice before using it. They note that ingestion of psyllium must be with at least eight ounces (240 ml) of liquid to function properly and prevent side effects.

Continue reading to learn more about the health benefits of psyllium fibre, as outlined by experts.

MEET THE EXPERT

  • Keri Gans RDN is a nutritionist and author of The Small Change Diet.
  • Cathy Holligan, a holistic health coach certified by Intentioned Wellness, is the founder of Intentioned Wellness.

What Are the Benefits of Psyllium Fibre?

High in Fibre

Phyllium fiber is a great fiber source for your health. This is what Cathy Holligan (certified holistic health coach, founder of Intentioned Wellness) explains. She points out that psyllium fiber certainly a good source of fiber, with seven grams per tablespoon. This is 25% of your daily value.

Psyllium fibre Can Aid in Digestion

Psyllium has “prebiotic potential1,” meaning it promotes good bacteria growth in your stomach. It is also high in fiber which makes it an excellent digestion tool.

It Can Help Build Immunity

Moreover, It is an essential prebiotic, which means that good bacteria can be vital in improving your immunity. This can help reduce inflammation and fight infection.

Psyllium fibre can Help Prevent Diarrhea

As a bulking agent, psyllium can be used to treat diarrhea. “When psyllium powder is mixed with liquid, it swells, enlarges,” Holligan explained. “This causes the stool to become firmer and allow it to pass more slowly.”

It Can Help Treat Constipation

Gans states that the treatment of constipation is to intake high fiber content. According to the U.S. National Library of Medicine, it is a “bulk-forming lactative.” This specifically means that it absorbs liquids in the intestines and swells into a bulky stool which is easy for people to pass.

It Can Help Lower Cholesterol

According to a study published in the Journal of the American Association of Nurse Practitioners (JAMAANP), doctors recommend psyllium to lower cholesterol. The British Journal of Nutrition3 has found that psyllium can naturally lower cholesterol when combined with a healthy lifestyle and diet. Gans explained this to Gans.

It Can Help Reduce the Risk of Cardiovascular Disease

Holligan states that eating a diet high-in soluble fibers like psyllium can lower your triglycerides, effectively reduce cholesterol, and reduce the risk of developing cardiovascular disease.

It Can Help Control Weight

A decrease in body weight can have association with eating fibers like psyllium. Holligan explains that fiber makes you feel fuller for longer which further naturally reduces the amount of food you eat.

It Can Help Control Blood Sugar Levels

Gans also mentions that psyllium fiber can improve blood sugar control.4 It can be extremely beneficial for people with diabetes.