Psyllium Husks (Indian white plantain, Plantago Psyllium, Plantaginaceae) is a plant, known throughout Europe, Asia and the Americas because of its valuable soluble fiber.
The reason why exactly this plant has become synonymous with "soluble fiber" in the world is a large amount of fiber (10-30%) contained in its seminal strands with its relatively easy yield.
The modern medical dietetics has proven the benefits of water-soluble fiber for the proper absorption of food, the gastrointestinal detoxification, for improving the peristalsis, and others.
Top 5 Psyllium Husks Supplements
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| #4 Yerba Prima Psyllium Whole Husks | ||
| #5 Solgar Psyllium Husks Fiber |
What Is Indian Plantain Fiber (Psyllium Husks)
Indian white plantain (Plantago Psyllium, Plantaginaceae) is a plant, known throughout Europe, Asia and the Americas because of its valuable soluble fiber.
The reason why exactly this plant has become synonymous with "soluble fiber" in the world is a large amount of fiber (10-30%) contained in its seminal strands with its relatively easy yield.
The use of fiber from Psyllium has an ancient history that goes back to Central and Southeast Asia.
In Chinese traditional medicine and Indian Ayurveda medical practice Psyllium Husks was used for prophylaxis of the intestinal motility and inhibiting conditions such as constipation and gastrointestinal disorders (diarrhea).
What Do You Need to Know About the Active Ingredients of Indian Plantain
The most valuable component, extracted from the plant, is the water-soluble fiber, which is the building block of the walls of Psyllium’s plant cells.
Immersed in water, the fiber swells and forms a thick gel. A small portion of the public is aware that besides soluble fiber, Indian plantain contains not a small portion of the insoluble fiber.
Together in contact with the water in the gastrointestinal tract, the two types of non-digestible carbohydrates form a gelled gum, which cannot be digested by the stomach acids and enzymes, nor can be absorbed through the cell membranes.
Purpose and Health Benefits of the Psyllium Husks
The modern medical dietetics has proven the benefits of water-soluble fiber for the proper absorption of food, the gastrointestinal detoxification, for improving the peristalsis, and others.
Proven Benefits When Taking Psyllium Husks
- Gastrointestinal detoxifier: The half-soluble fiber has both mechanical and chemical action on the accumulated waste molecules through micro folds on the surface of the small intestine. They bind competitively with other active substances and are "transported" outside the body before the latter are converted to toxic agents, able to pass through the tissues of the intestinal cells, and from there into the bloodstream.
- A feeling of satiety: The large volume of the swollen fiber creates a false sense of satiety. An effect that can be used in the preparation of a variety of low-calorie and filling dishes and can be added to poor fiber foods to increase their assimilation and to reduce their glycemic index, and last but not least - to avoid the consumption of large quantities of food.
- Peristalsis regulator: Helps to delay or accelerate peristalsis.
- A means against diarrhea and constipation: In the case of diarrhea, the Psyllium fiber absorbs the excess water in the intestines, dries the food and slows its way. In constipation, the gelled gum accumulates the mass in the faeces, gets rubbed into the walls of the intestines, and stimulates the peristalsis to speed the movement of the food.
- A carminative: Mostly in diets rich in dishes with a high and mixed protein origin (eggs with milk, dairy with meat, legumes with meat, nuts with dairy, and other recipes) or with over-consumption of proteins and low consumption of fiber.
Assumptions and Unproven Allegations
- Anti-cholesterol effect: Established, but indirect effect. Probably due to the reduction of blocking the absorption of the consumed cholesterol and also with to lower the GI of carbohydrates in the diet with Psyllium fiber.
Are There Side Effects and Contraindications With the Fiber Intake of Indian Plantain
The use of fiber and whole seeds of Indian plantain is considered safe. There are studies on the intake of fiber from Psyllium for periods of several months to a year or two without any identified pathologies associated with it.
Now, so far there are no conclusive studies on how the intake of fiber from Psyllium influences the body in the long term. There are cases of people who have developed an allergy to the Psyllium fiber.
It is believed that workers in factories for fiber production with major dust pollution are especially threatened by an autoimmune response. They are more threatened than the consumers of the fibers.
How Not to Combine Psyllium Husks
No evidence of drug interactions. It has proven safe when taken by healthy people.
There is no information on the safety of the impact, which Psyllium has on the health of nursing mothers, pregnant women, and their fetus.
Necessary Dose and Way of Intake
The usual dose is 7.5 g of seeds or 5 g of powder from the fiber. This should be taken once or two times a day with water, milk or fresh juice.
It is important that the fiber is taken with adequate amounts of fluids because of its tendency to swell quickly.
Do not take balls of fiber (fiber dust, which has come in contact with water) because of danger from inhalation and obstruction of the trachea.
In Which Sports and Health Supplements We Can Find Psyllium
Besides in a standalone formula, you can find Psyllium fiber in combination with other herbs in sports supplements, for curbing appetite or in a mixture with other herbs in health supplements for detoxification of the gastrointestinal tract and prophylaxis of gastritis, irritable bowel syndrome, diarrhea, chronic constipation, etc.
