by As much as we try to do all the right things to keep our bodies healthy and strong (moving regularly, sleeping well, knowing how to manage stress and eating a balanced diet), it is not an easy task and it is normal to fall. a little short sometimes.
Diet can be particularly difficult for some people, and if getting all the essential vitamins and minerals your body needs to stay healthy is an area you struggle with, you’re not alone, particularly when it comes to fiber: just 7%. of adults meet their daily fiber goals (25 g for women and 31 g for men ages 31 to 50), according to a large study by researchers at Texas Woman’s University. Fiber plays a role in everything from good digestion to blood sugar regulation, so you should definitely try to get enough.
You can make a conscious effort to consume more high-fiber foods, such as fruits and vegetables, beans, nuts, and whole grains, but some people may benefit from the expert help of a doctor, dietitian, or nutritionist, and don’t be surprised. If you are advised to take a strange sounding 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, RDNsince fiber is essential to control these problems and conditions.
Here’s everything you need to know about psyllium husk, the wellness world’s hottest new supplement.
What is psyllium husk?
Psyllium is a type of fiber that is derived from a shrub (hence the “peel” comes into play when we talk about supplement form) and you can find it in health food stores, pharmacies, and online as whole husks, powders, and capsules. . Powders can be mixed with water, juice or other liquids, Richter. Meanwhile, whole psyllium husk can be used as an ingredient and works best for making breads due to its texture. Franziska Spritzler, RD, Registered Dietitian and Certified Diabetes Educator Add. For those who prefer to swallow a pill and be done with it, or who don’t like the taste or texture of psyllium, Richter says capsules are a convenient option.
Editor’s note: Always be sure to consult with a doctor or dietician before introducing a new supplement, such as psyllium husk, into your daily regimen.
When choosing any type of supplement, “it is very important to look for products that have been third-party tested, by a group such as NSF, USP, or ConsumerLab.com; this means that the product has been tested to confirm that it contains the specified amount of psyllium and is free of contaminants or has acceptable levels of contaminants,” explains Jennifer Lefton, RDN, registered dietitian nutritionist and certified nutrition support clinician.
Health benefits
It can reduce cholesterol levels.
“Psyllium is like a little broom in the digestive system, picking up cholesterol from the diet and carrying it out of the body. “This forces the body to use blood cholesterol to replace what is lost, effectively lowering overall levels,” explains Richter. A 2018 meta-analysis 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 diseases associated with atherosclerosis (thickening or hardening of the heart arteries).
It could help lower blood pressure.
Studies have shown That psyllium husk may have the ability to help lower blood pressure in people who have hypertension, says Richter. This makes sense, since fiber in general has been shown to have a small blood pressure-lowering effect. Controlling blood pressure is important 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 could be the solution. “One of the reasons why psyllium husk is so good for your health is that it is high in a special type of soluble fiber that [is] quite viscous, meaning it forms a gel in the digestive tract,” explains Desiree Nielsen, RD, author of Good for your gut. “Psyllium has the ability to bind loose stools and increase the amount of water in the stool, which helps make it easier to pass.” As an added bonus, psyllium is not very fermentable in the gut, meaning it is less likely to contribute to gas and bloating, “which is very helpful for those with digestive issues like irritable bowel syndrome.” [IBS] and constipation,” adds Nielsen. Science agrees: Studies show that psyllium husk supplementation is effective in improve constipation and treat IBS.
It can help control blood sugar levels.
psyllium It has been shown to be a successful intervention among diabetic patients: It slows the digestion and absorption of carbohydrates to help prevent spikes in blood sugar levels after meals, Richter says. “Soluble fibers also help slow the movement of nutrients in the digestive tract, which appears to have a few different benefits, such as increasing feelings of fullness and slowing the rate at which blood sugar levels rise; both factors could be useful for people with type two diabetes,” adds Nielsen.
Frequently asked questions
Lately, people have been referring to the supplement as “the poor man’s Ozempic,” but there isn’t enough data to support any specific correlation between psyllium and weight loss. In fact, a recent 2020 meta-analysis 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 could help with portion control if one of your health goals is to lose a few pounds.
Editorial Intern
Lilli (she/her) is an editorial intern at Good Housekeeping and a senior undergraduate student at Syracuse University majoring in magazines, news and digital journalism. When she’s not researching the latest news and trends, she’s searching for her new favorite ice cream flavor or her dream travel destination. She has previously covered news in The daily orange and The afternoon sun and lifestyle content on Fit Magazine and idiot magazine.
Director of the Nutrition Laboratory
Stefani (she/her) is a registered dietitian, NASM-certified personal trainer, and director of the Good Housekeeping Institute’s Nutrition Lab, where she handles all nutrition-related content, testing, and evaluations. She has a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from New York University. She is also Good cleaning Staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big ones. fit Greek family.
