by As much as we can try to do all the right things to keep our body healthy and strong – moving it regularly, sleeping well, knowing how to manage stress and eating a balanced diet eating – that’s no small task, and sometimes it’s normal to fall a little short.
Dieting can be very difficult for some people, and if you’re struggling to get all the essential vitamins and minerals your body needs, you’re not alone, especially when it comes to fiber: Only 7% of adults reach. their daily fiber goals (25g for women and 31 g for men aged 31-50), according to a large study by researchers at Texas Woman’s University. Fiber plays a role in everything from smooth digestion to blood sugar regulation, so you definitely want to aim to get enough.
You can make a conscious effort to load up on more high-fibre foods such as fruit and veggies, beans, nuts and whole grains, but some people could benefit from specialist help from a doctor, dietician or nutritionist – and don’t be surprised. if they advise you to take a funny supplement called psyllium husk to increase your fiber intake.
“Psyllium may be helpful for people who prefer a natural approach to improving their health, especially if they have constipation, high cholesterol or diabetes,” says Amy Richter, RDNbecause fiber is necessary to manage these issues and conditions.
Here’s everything you need to know about psyllium husk, the most obscure new supplement in the wellness world.
What is psyllium husk?
Psyllium is a type of fiber derived from a bush – that’s where the “husk” comes in when we talk about the supplement form – and you can find it at health stores, pharmacies and online as humps, powders and whole capsules. Powders can be mixed in water, juice or other liquids, Richter. Meanwhile, whole psyllium husks can be used as an ingredient and work best for making bread because of their texture, Franziska Spritzler, RD, registered dietitian and certified diabetes educator put. For those who like to swallow a pill and be done with it, or don’t like the taste or texture of psyllium, Richter says capsules are a convenient option.
Editor’s note: Always be sure to consult a doctor or dietician before introducing a new supplement, such as psyllium husk, into your daily regimen.
When choosing any type of supplement, “It’s really important to look for products that have been tested by a group like NSF, USP, or ConsumerLab.com – this means the product has been tested to confirm that the product is there. specified amount of psyllium, and it is free of or has acceptable levels of contaminants,” explains Jennifer Lefton, RDN, registered dietitian nutritionist and certified nutrition support clinician
Health benefits
It can lower cholesterol levels.
“Psyllium is like a tiny broom in your digestive system, sweeping up dietary cholesterol and carrying it out of the body. This forces your body to use blood cholesterol to replace what is lost, effectively lowering total levels,” explains Richter. Meta-analysis 2018 in the American Journal of Clinical Nutrition suggests that dietary fiber such as psyllium husk may reduce “bad” LDL cholesterol and help prevent the risk of cardiovascular disease associated with atherosclerosis (thickening or hardening of the arteries of the heart).
It may help reduce blood pressure.
Show study that psyllium husk may have the ability to help lower blood pressure in people with hypertension, says Richter. This makes sense, since fiber in general has been shown to have a modest blood pressure-lowering effect. It is important to keep tabs on blood pressure because high blood pressure is one of the risk factors for heart disease.
It can improve your digestive health.
For those with diarrhea and constipation, psyllium husk in one form or another may do the trick. “One of the reasons psyllium husk is so good for you is that it is high in a special type of soluble fiber [is] quite viscous, meaning it forms a gel in your digestive tract,” explains Desiree Nielsen, RD, author Good For Your Gut. “Psyllium has the ability to bind loose stools and increase the amount of water in stools, which helps them pass more easily.” As an added bonus, psyllium is not highly fermented in the tent, meaning it is less likely to add to it. gas and bloating,” which is especially helpful for those with digestive issues like irritable bowel syndrome [IBS] and constipation,” says Nielsen. Science Agrees: Studies show that psyllium husk supplementation is effective i improve constipation and IBS treatment.
It may help manage blood sugar levels.
Psyllium It has been shown to be a successful intervention among diabetic patients – it slows down the digestion and absorption of carbohydrates to help prevent spikes in blood sugar levels after meals, says Richter. “Soluble fiber also helps slow the movement of nutrients through the digestive tract, which appears to have a number of benefits, such as increasing the feeling of fullness and slowing the rate at which blood sugars rise – both of which can be helpful to those who have type.” two diabetes,” says Nielsen.
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Recently, people have been referring to the supplement as “the poor man’s Ozempic,” but there is not enough information to support any specific correlation between psyllium and weight loss. In fact, a recent meta-analysis from 2020 states that it found “no significant effect of psyllium supplementation on body weight.” However, Nielsen says that fibers like psyllium can cause feelings of fullness, which can help with portion control if losing a few pounds is one of your health goals.
Editorial Intern
Lilli is an editorial intern at Good House and a senior undergraduate student at Syracuse University interested in magazines, news and digital journalism. When she is not watching the latest news and trends, she is trying her new ice cream flavor or dream travel destination. She has previously covered news at The Daily Orange and The Evening Sun and lifestyle content at The Fit Magazine and Jerk magazine.
Nutrition Laboratory Director
Stefani is a registered dietitian, NASM certified personal trainer and director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition related topics, tests and evaluations. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is too Good Housekeeping fitness and fitness expert on staff. Stefani is committed to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and passionate home cook who loves spending time with her big man suitable Greek family.
