Everything you need to know about Psyllum

In the world of health and nutrition, there is increasing talk about the importance of a balanced diet rich in fibre. For many people, however, it is difficult to consume the recommended daily amount of fibre. This may be due to a number of factors, such as a lack of knowledge about which foods contain fibre or a lack of appetite.

The fact is that low dietary fibre intake can have negative health consequences, such as constipation, digestive problems and an increased risk of chronic diseases. This is why psyllium has gained popularity as an option for increasing fibre intake.

We are talking about a natural and safe ingredient that can easily be incorporated into the daily diet, especially because it provides several health benefits such as improving intestinal transit, for example.

Here at Bebo Cold Press we will take a closer look at what psyllium is, what its properties and uses are. We will also explore how this type of fibre can be incorporated into the diet and how it can help to improve overall health.

Psyllium: Concept and properties

Psyllium, also known as isabgol, is a type of soluble fibre derived from the seeds of the plant Plantago ovata, which is grown mainly in India and Pakistan and has been used for centuries in Ayurvedic medicine.

It is a type of fibre that comes in powder or capsule form and is used as a dietary supplement to increase fibre intake. Let's take a look at its properties:

  • High fibre content: Psyllium is an excellent source of soluble fibre, which means it dissolves in water and forms a gel in the gut. This gel helps to slow digestion and improve nutrient absorption, helping to prevent spikes in blood sugar levels and regulate intestinal transit.
  • Lowers cholesterol: The fibre has been shown to lower cholesterol levels, especially LDL or "bad" cholesterol. This is because isabgol binds to cholesterol in the gut and removes it from the body before it can be absorbed.
  • Controls appetite: This fibre can also help control appetite by making you feel fuller for longer. This can be beneficial for people looking to lose weight or maintain a healthy weight.

Benefits of this type of fibre

As mentioned above, psyllium is a soluble fibre derived from the seeds of the Plantago ovata plant, which is commonly used as a dietary supplement to increase fibre intake. Other benefits include:

  • Promotes healthy digestion: Isabgol can help prevent constipation and diarrhoea by increasing stool bulk and softening hard stools. It is also beneficial for those with irritable bowel syndrome (IBS) by reducing inflammation and improving bowel function.
  • Control of blood sugar levels: It is able to help control blood sugar levels by slowing down the digestion of carbohydrates and absorbing glucose. This may be especially favourable for those with diabetes.
  • Promotes cardiovascular health: This fibre has been found to promote cardiovascular health by lowering blood pressure and preventing the build-up of plaque in the arteries.
  • Improves skin health: It also helps to improve skin health by reducing inflammation and improving skin hydration.
  • Reduces inflammation: Psyllium has the ability to reduce inflammation throughout the body, improving gut function and decreasing oxidative stress.

Uses of Isabgol

Because of the benefits this type of fibre brings to the human body, many people use it to support their general health or well-being. Here are the most common uses of psyllium:

  • Dietary supplement to increase fibre intake.
  • Treatment of constipation.
  • Control blood sugar levels.
  • Lower cholesterol.
  • Control appetite.
  • Improve bowel regularity.
  • Prevent colon cancer.
  • Relief from traveller's diarrhoea.
  • Promote healthy digestion.
  • Controlling blood sugar.
  • Promote weight loss.  
  • Improve skin health.
  • Reduce inflammation:

While Isabgol has many uses and health benefits, it is important to talk to your doctor before starting any new dietary supplement, especially if you are taking prescription medications or if you have any pre-existing health conditions.

Contraindications for use

Although psyllium is generally safe for most people, there may be some contraindications and side effects associated with its use. Let's get to know them:

  • It is capable of causing intestinal obstruction in people with intestinal stenosis or intestinal motility problems.
  • May cause choking in people who have difficulty swallowing or who have oesophageal stricture.
  • Some people have even experienced allergic reactions to psyllium, which can include hives, rashes, difficulty breathing and anaphylaxis.
  • It can sometimes cause dehydration if not taken with enough water. It is important to drink enough fluids when taking this type of fibre to avoid dehydration.
  • Isabgol sometimes causes flatulence and bloating in some people, especially when consumed in large amounts.

Is psyllum a good substitute for gluten?

Although it is often used in gluten-free products as a thickening agent or to improve texture, it cannot replace gluten in products that require the elasticity and structure it provides.

Gluten is a protein found in grains such as wheat, barley and rye, and is responsible for the texture and structure of many baked goods, such as bread and cakes. People with coeliac disease or gluten sensitivity should avoid consuming gluten altogether, while others may choose to follow a gluten-free diet for other health reasons.

Psyllium, on the other hand, is a soluble fibre that is often used as a dietary supplement to increase fibre intake. And while it is often useful in the production of gluten-free products, it cannot replace gluten in products that require the elasticity and structure it provides.

Conclusions

Eating a balanced diet rich in fibre is important for health, yet many people find it difficult to achieve the recommended daily amount of fibre. Psyllium, therefore, has become a popular choice for increasing fibre intake.

Isabgol, as mentioned above, has beneficial properties such as lowering cholesterol, appetite control, improving digestion and cardiovascular health, among others. However, there are also contraindications and side effects associated with its use, such as intestinal obstruction, asphyxia, allergic reactions, dehydration...

And while psyllium is often used in gluten-free products, it cannot replace this protein in products that require its elasticity and structure. Of course, before you start taking this dietary supplement, we recommend talking to a doctor, especially if you are taking prescription medication or have any pre-existing health conditions.

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