Photo Credit: "© [Amy Lv] / Adobe Stock
Psyllium husks are the fibrous shell of psyllium seeds and come from the herb Plantago ovata. The husks are pale yellow with a light, nutty flavour and are popular as dietary supplements.
You can get whole psyllium husks, organic psyllium husk powder, and psyllium husk capsules. Read on to discover what psyllium husks do for the body and the best way to eat them.
What does psyllium husk do for you?
Photo Credit: "© [Miraz] / Adobe Stock
Psyllium seed husks are a soluble fibre, which is when the fibre dissolves into a gel-like substance and draws water into your digestive system. This helps bind waste together and softens stools to pass through your gut regularly and easily.
Let’s get more into what psyllium husks do for the body and how regular consumption may benefit your health.
Psyllium husk for constipation
Photo Credit: "© [Pixel-Shot] / Adobe Stock
Constipation is when you aren’t regularly passing stools or find the stools hard and uncomfortable. A common cause of constipation is not having enough fibre in your diet or dehydration. The condition can cause bloating, stomach cramps, and pain whenever you try to pass a stool.
How can psyllium husks help constipation?
Photo Credit: "© [Anton] / Adobe Stock
Psyllium husk fibre effectively relieves constipation because it binds waste together and attracts water into the gut. This smooths and bulks out stools, making it easier for them to move through the digestive system without becoming stuck and causing constipation.
A 2016 study discovered that the soluble fibre of psyllium helped constipation in participants and increased the number of stools per week. A later 2019 study found that psyllium supplements significantly affected the gut microbiota in constipated adults and increased stool water to help pass waste.
Psyllium husk for weight loss
Photo Credit: "© [????? ??????] / Adobe Stock
A significant part of healthy weight loss comes from eating a diet rich in protein and fibre because they satiate the body, helping it feel full for longer. But can psyllium seed powder and psyllium husks help?
2023 research examined data from different studies that gave psyllium to overweight and obese participants for 2-12 months before meals. The results showed that psyllium as a dietary supplement effectively reduces body weight, waist circumference, and BMI
A 2022 study combined psyllium husk fibre with lifestyle modifications in insulin-resistant teachers, which can cause obesity. After 16 weeks, they saw an improvement in cardiovascular health and glucose levels, indicating weight loss potential and diabetes prevention.
Psyllium husk powder to lower cholesterol
Photo Credit: "© [Cornflakecatz] / Adobe Stock
There are two types of cholesterol: low-density lipoprotein cholesterol (LDL) and high-density lipoprotein cholesterol (HDL). LDL is often called ‘bad’ cholesterol because too much can build up and create a hard plaque along your artery walls. This causes the arteries to become stiff and narrow, slowing blood flow and increasing the chance of heart disease.
Excessive LDL is commonly caused by processed foods, too much red meat, alcohol consumption, and sugar.
How can psyllium husks help lower cholesterol?
Photo Credit: "© [svetlana_cherruty] / Adobe Stock
The soluble fibre in psyllium binds to the build-up of LDL along the artery walls. It then transports the ‘bad’ cholesterol through the bloodstream and flushes it from the body to balance cholesterol levels.
A 2018 study concluded that a psyllium supplementation “significantly reduced LDL cholesterol,” delaying the risk of heart disease. Another 2000 study found that participants who took psyllium for 24-26 weeks showed lower LDL-cholesterol levels than participants who didn’t take psyllium.
Psyllium fibre supplement for better gut microbiota
Photo Credit: "© [avijit] / Adobe Stock
Gut microbiota is ‘good’ bacteria that live in the digestive system, helping to ferment food for digestion and support your immune system. Gut microbiota needs to be fed with compounds called prebiotics, which are found in certain types of food.
Psyllium husk contains arabinoxylan, a prebiotic. Although psyllium is difficult to ferment, intestinal bacteria can ferment some of the fibre to support the gut. 2024 research showed that psyllium improves gut microbiota to relieve constipation. It also boosts butyrate production, a short-chain fatty acid that improves gut health.
Whole psyllium husks reduce IBS symptoms
Photo Credit: "© [????? ??????] / Adobe Stock
Irritable bowel syndrome (IBS) is a lifelong condition that can cause extreme bloating, cramping, constipation, diarrhoea, and excess gas. It’s typically triggered by specific foods and often runs in the family. IBS is incurable, but there are plenty of ways to manage the symptoms, including avoiding and implementing certain foods into your diet.
Participants in IBS research took 25 grams of psyllium husk fibre supplement once a day with 500-600 ml of water first thing on an empty stomach. They were also directed to elevate their feet and exercise their abdominal muscles while on the toilet.
When these methods were used in combination with psyllium husk for 12 weeks, more than 90% of participants experienced major IBS symptom relief.
Best psyllium supplement
The best psyllium husk powder or whole psyllium husks are organic and easy to use. Check out our top psyllium husk dietary supplements to find what works for you:
- Organic Psyllium Husks - Our keto-friendly, organic psyllium husks are a great starting point if you’ve never tried psyllium before. Take 3-6 grams daily and consume with plenty of water to allow the soluble fibre to break down in your gut effectively.
- Bulk Organic Psyllium Husks - Are you a psyllium husk veteran? If so, you may prefer stocking up on our 450-gram tub of psyllium to keep you going for longer.
- Psyllium Husk Capsules - Sometimes, a dietary supplement is easier, especially if you struggle to fit different foods into your diet. Fito’s psyllium husk capsules are filled with psyllium powder for easy breakdown and maximum benefits.
How to use psyllium husks
- Add to smoothies - A simple way to get more fibre into your diet is by making a fibre-boosting smoothie. Whizz a few grams of psyllium husks into a smoothie of fruit, leafy greens, and plenty of water to look after your gut health.
- Give oatmeal a nutty crunch - Oatmeal is incredible for your digestive system and makes a filling breakfast. Level it up with a helping of psyllium husks to nourish your gut microbiota and balance cholesterol.
- Psyllium husk muffins - Psyllium powder is keto-friendly and gluten-free, so you can use it to make a healthy and fibrous batch of muffins.
Harness the power of psyllium husks with Grape Tree
Psyllium husks greatly improve your gut health, weight, and cholesterol. Nurture your body and try our organic psyllium husk products today.
