These tiny seeds and their husks are so rich in fibre that they’ve been prescribed for constipation and a wide range of other digestive ailments for more than 500 years. New research has found that psyllium offers an added benefit: it lowers blood cholesterol safely and effectively.
What it is
Odouless and nearly tasteless, psyllium comes from the small, reddish brown to black seeds of the Plantago psyllium plant. Also known as the plantin, it should not be confused with the edible, banana-like fruit of the same name (Musa paradisiaca) or with the herb plantain (P.lanceolata) sometimes used for coughs. Plantago grows as a weed in numerous places around the world and is commercially cultivated in Spain, France, India, Pakistant and other countries. Various species of the plant are used in herbal medicine, most commonly the seeds of P.psyllium and P.ovata. The tiny seeds are generally dried and ground, and sold in the form of powders, capsules or chewable tablets. Psyllium is sometimes added to breakfast cereals.
What it does
When mixed with water, the fibrous husks of psyllium seeds forma gel-like mass that absorbs excess water from the intestines and creates larger, softer stools. Psyllium helps to lower cholesterol by binding to cholesterol-rich bile in the digestive tract, causing the body to draw cholesterol from the bloodstream. As an inexpensive sourceof soluble fibre (the kind of fibre that blends with water), it’s particularly suitable for people who don’t eat enough fibre-rich foods, such as whole grains (oats are particularly rich in soluble fibre), beans, fruit and vegetables.
Psyllium can help to normalise bowel function ina wide variety of disorders, including constipation, diarrhoea, diverticulosis, haemorrhoids and irritable bowel syndrome. It does so by a single mechanism: absorbing water, which lends bulk to stools. In the case of constipation, the added water and bulk helps to soften stools, making them easier to pass. And, though it doesn’t cure haemmorhoids, passing softer stools reduces irritation in the tender area. In one study, 84% of haemorrhoid sufferers receiving a supplement containg psyllium reported less bleeding and pain. Psyllium has also been reported to have a soothing effect on those with irritabe bowel syndrome. In people with diverticular disease – in which small pockets in the lining of the intestine trap fecal particles ad become susceptible to infection – psyllium bulks the stools and hastens their passage through the intestine,helping to alleviate the problem. And psyllium’s ability to absorb lrge amounts of excess water from loose stools is an effective treatment for diarrhoea.
Although psyllium has been used for constipation for centuries, only in the 1980s did scientists discover another benefit: psyllium reliably lowers blood cholesterol, especially the ‘bad’ LDL cholesterol that can stick to artery walls and lead to heart disease. In several studies of men and women with high cholesterol levels, 10 g or more of psyllium daily for six weeks or longer lowered LDL 6-20% more than the cholesterol-lowering effect of a low-fat diet. Sometimes, simply adding psyllium to your diet can be enough to eliminate the need for cholesterol-lowering medications.
This fibre source may also play a role in weight-loss programs. By absorbing water, it fills the stomach, providing a sense of fullness. It also delays the emptying of food from the stomach, thus extending the time you feel full. In a small British study, women who took psyllim with water three hours before a meal consumed less fat and fewer kilojoules during the meal. Whther this effect persists and lead to long-term weight loss, however, is unknown. And psyllium can help to stabilise levels of glucose (sugar) in the blood, which may control food cravings.
- Relieves constipation, diarrhoea.
- Treats diverticular disease and irritable bowel syndrome.
- Helps to prevent gallstones.
- Reduces haemorrhoid pain.
- May lower cholesterol.
- Facilitates weight loss.
How to take it
The usual dosage is 1-3 tablespoons (or up to 10 g) two or three times a day. Some formulas are more concentrated, so check the label. Don’t exceed 30 g a day.
Guidelines for use
Relief of constipation usually occurs in 12-24 hours, though it can take as long as three days. Because psyllium absorbs water, always take it with large amounts of fluid. Dissolve psyllium powder in water (or juice), drink it, and then drink another glass of water or juice. In addition, drink six to eght glasses of water a day. Take psyllium two hours or more after taking medications or other supplements so that it doesn’t delay their absorption. If you’re pregnant, check with your doctor before using psyllium.
Possible side effects
Psyllium can cause temporary bloating and increased flatulence because it supplies fibre. Avoid these problems by slowly increasing psyllium intake over several days. Amounts of psyllium larger than the recommended doses may reduce the absorption of certain minerals. Allergic reactions are rare, but can be life-threatening. If you develop difficulty in swallowing or breathing, seek medical help straight away.
Always take psyllium with plenty of liquid. Without lots of fluid, it is possible to develop an intestinal blockage, causing severe, painful constipation.
Some people are allergic to psyllium. Reactions are often quick, marked by a rash itching and, in severe cases, difficulty in breathing or swallowing. Get immediate medical help.
Reminder: If you have a medical condition, talk to your doctor before taking supplements.