Psyllium is a natural fiber, taken from the seed coat of the herb Plantago Ovata and has numerous benefits, especially for the intestine.
Psyllium, basically, is a natural source of soluble fiber. Above all, it has been used for centuries as a natural laxative to keep the intestine healthy. Well, if your nutritionist kept telling you to eat more fiber, this is a good investment.
But first, however, it is worth checking what exactly it is for, how to use it and some benefits.
What is Psyllium?
Derived from the husk of the herb seed Plantago ovata. Psyllium is a hygroscopic fiber – this means that it absorbs water and, when mixed with liquids, can increase in size by up to 20 times.
This causes it to turn into a kind of ‘paste’, which cleans the walls of the intestine. Transporting toxins and waste, as well as a powerful laxative effect, but without causing diarrhea or abdominal pain.
What is Psyllium used for?
In short, when ingested, it starts to act right in the stomach. In other words, it joins partially digested food. Then, in the intestine, it absorbs excess water. Thus, it softens the stool, stimulating its normal action.
So, with the intestine working properly, our body keeps cells and tissues healthy, fighting infections and reducing inflammation.
It also helps in reducing weight and maintaining heart health, cholesterol and diabetes. In addition to being suitable for the treatment of constipation, diarrhea, colitis, hemorrhoids, anal fissures and Crohn’s disease.
How to use Psyllium?
Ideally, 25 grams for women and 30 grams for men is recommended daily. A tablespoon of psyllium powder or bran contains around 5 grams of fiber and including it in the diet can help meet daily needs.
Therefore, ideally, you should start taking one portion per day, gradually increasing it, so that your body can get used to it. If the main objective is to lose weight, it can be mixed with ready-made food or used as an ingredient in some recipes. For example, you can:
– Mix with liquids
Add a tablespoon of psyllium to a glass of water, juice, coconut water, protein shakes and fruit smoothies. One tip is to let the fiber rest in part of the liquid for a few minutes, this will give it the chance to hydrate and expand in size, and after this process you can mix more liquids and obtain the desired consistency.
– Boost your oats
Add a spoonful of psyllium to each cup of oat tea, this will increase the amount of fiber present by 5 grams. Then just consume as usual.
– Use as an ingredient in the preparation of breads, cakes and cookies
Psyllium is a popular ingredient for preparing some recipes, mainly because it does not contain gluten and lactose. The benefits of psyllium in the preparation of these recipes range from its ability to absorb a lot of water, contributing to texture and elasticity and keeping the recipes moister and softer, leaving the preparations more similar to those made with wheat flour.
– Or as a thickener
Its ability to expand in volume and form a gel helps to bring the appropriate consistency to various recipes. Use half a tablespoon of psyllium in the preparation, this amount should be enough to “thicken” your recipes.
– Sprinkle on solid meals
Sprinkle a tablespoon of psyllium in soups, cereals, curds or yogurt and in meals of your choice.
What are the benefits?
1 – Helps improve heart health
In addition to blood pressure. Taking into account that, more or less, 30% of the population suffers from hypertension, acquiring healthy habits can help avoid this condition.
According to studies carried out by European Journal of Clinical Nutrition, patients with type 2 diabetes who consumed psyllium not only had an improvement in blood sugar, but also a reduced risk of heart disease. This is because they showed an improvement in hypertension and, consequently, in heart health.
2 – Control cholesterol levels
Research published by the scientific journal Molecular Nutrition and Food Research In fact, it showed that the consumption of soluble fiber can help regulate cholesterol.
Above all, this happens because of the cleansing done in the intestine. This helps the body to better absorb nutrients and eliminate impurities, such as LDL (bad cholesterol).
3 – Blood sugar levels
Especially for people with diabetes. Including fiber consumption in your daily diet can help maintain an appropriate glycemic balance.
Especially if taken after meals. Because fiber helps reduce the speed at which carbohydrates are absorbed by the body, in addition to preventing them from being transformed into sugar molecules.
4 – Weight reduction
We know that losing weight is ‘not easy’. Although we are in a ‘fit’ era, we are also in the ‘gourmet’ era. Losing weight requires a lot of physical and psychological effort, so you need to be focused. Taking care to always maintain a healthy diet, in addition to exercising regularly.
Psyllium becomes an ally for those who want to lose weight because the fiber expands in the stomach, helping to increase the feeling of satiety, reducing ‘overeating’.
5 – Helps in the treatment of inflammatory bowel diseases
It is quite common for inflammatory bowel diseases to take years to present symptoms. This causes various discomforts to occur over time, which end up disrupting our quality of life.
Psyllium is also a great help in this aspect. Because it helps reduce the symptoms of diarrhea and constipation. In cases of chronic illnesses, it is necessary to follow a doctor’s prescription.
6 – Reduces diarrhea
Something no one deserves. Diarrhea can be caused by a variety of reasons. Despite being laxative, psyllium helps to reduce this condition.
As it is a soluble fiber, it passes through the digestive system without being completely broken down or digested.
Absorbing the liquids present in the intestine, becoming a viscous compound, forming volume and increasing the thickness of the feces. This slows down its passage through the colon, consequently reducing diarrhea.
7 – Constipation too
Our intestine is a very sensitive organ because it comes into contact with the outside world every time we eat. So, for example, a diet with little consumption of vegetables, grains and fruits can cause a series of problems, including the famous ‘constipation’.
Psyllium will therefore help to reduce constipation and prevent complications such as hemorrhoids and anal fissures. This is because its high water absorption will help soften feces, facilitating normal bowel movement and flow.
8 – Functioning of the intestine as a whole
Well, the intestine is not always our first concern. We usually only remember him when something wrong happens. And the way we feel influences the process a lot.
As it is a powerful source of natural fiber – every 100 grams of psyllium has 80 grams of fiber – when it comes into contact with the intestine it promotes a real cleansing.
Cleaning the walls of the organ, eliminating toxins and impurities through feces, without causing disorders.
Source: Boa Forma World
Images: Femina, Amazon, Pinterest e Luis Entrenator Personal
