Psyllium fiber
Bio-Activity Analysis
Water Absorption Capacity (Per 1g)
SCIENTIFIC DATA VISUALIZATION
Health Benefits & Sources
Why You Need It
- Restores Regularity: It normalizes stool consistency, making bowel movements easier and more predictable.
- Supports Heart Health: It traps cholesterol and bile acids in the gut, preventing them from being absorbed into the bloodstream.
- Balances Blood Sugar: By slowing down digestion, it prevents sharp spikes in blood sugar after meals.
- Promotes Satiety: The gel expands in your stomach, helping you feel full longer and curbing cravings.
Deep Dive
Psyllium is a bulk-forming laxative. When you ingest it with water, it absorbs roughly 40 times its weight in liquid. This bulk stimulates the natural contractions of your intestinal walls, keeping waste moving smoothly through your system. For heart health, it acts like a bouncer at a club, escorting out 'bad' LDL cholesterol before it can enter your system. It is also a prebiotic, meaning it feeds the good bacteria in your gut, contributing to a healthier microbiome.
Natural Food Sources
Psyllium husk is not found in common fruits or vegetables; it is a specific fiber harvested from the Plantago ovata plant. However, you can find it in specific fiber supplements and cereals. The best way to consume it is usually as a pure powder or via fortified foods.
| Food Source | Amount (Psyllium Husk) | % Daily Value (Fiber) |
|---|---|---|
| Metamucil (1 tbsp) | ~3.4g | ~12% |
| Fiber One Cereal (1 cup) | ~1.5g | ~6% |
| Oat Bran | ~1.4g | 6% |
Supplementation
Dosage: The general recommendation is 5 grams (approx. 1 teaspoon) taken 1 to 3 times per day. Usage: Always mix with a full glass (8 oz) of water or liquid. Drink immediately and follow with another glass of water. This is crucial to prevent choking or blockage.
Top Food Sources
Frequently Asked Questions
Safety & Side Effects
Safety First
Who should be cautious?
- Bowel Obstruction: Do not use if you have a history of bowel obstruction or strictures.
- Difficulty Swallowing: Avoid if you have dysphagia (trouble swallowing) to prevent choking.
- Medication Interactions: Psyllium can reduce the absorption of certain drugs. Take medications 2 hours before or 2 hours after taking psyllium.
Side Effects:
- Mild gas or bloating is common when you first start.
- Critical: Not drinking enough water can cause the fiber to swell and block the esophagus or intestines.
Scientific References
- [1]Anderson, J. W., et al. (2009). 'Health benefits of dietary fiber.' *Nutrition Reviews*.
- [2]Gibb, R. D., et al. (2015). 'Psyllium lowers cholesterol and glucose.' *American Journal of Clinical Nutrition*.
- [3]McRorie, J. W. (2015). 'Evidence-based effects of soluble fiber.' *Nutrients*.