The fiber has 15 minutes of fame.
This nutrient has always been key to a balanced diet, but the growing focus on intestinal health has pushed it in the spotlight, with a particular supplement, generating a large thickness.
Enter Psyllium’s shell, assaulted by well -being influentials as “Nature Ozempic” because of its ability to withstand weight loss. But its advantages go far beyond the number of the scale, with experts that suggest that it can also help protect against colorectal cancer.
What is Psyllium Husk?
It is the outer shell of the Psyllium seeds, which come from a grass originally from India called Plantago Ovata, according to Healthline.
The psyllium shell is usually consumed as a powder or in the form of a pill as a dietary fiber supplement. It is also used in gluten -free cooking as a binder to improve texture.
How can Psyllium’s Husk benefit from?
The psyllium shell is a soluble fiber, which means that it absorbs water and forms an ice -like substance in the stomach.
For those who deal with constipation, this helps increase the size and humidity of the stools, which facilitates their passage. In fact, it is the key ingredient of laxatives like metamucil.
If you are at the opposite end of the spectrum, the Psyllium can help the diarrhea also: absorbing excess water, clinging loose feces and slowing down the colon movement.
People with irritable intestine syndrome (SII) also often find Psyllium relief due to their ability to regulate stool consistency and facilitate common symptoms such as gas, swelling and cramps.
Don’t have digestive problems? Psyllium can help you keep you like that.
Researchers believe that it acts as a prebiotic, feeding the beneficial bacteria of the intestine that help maintain a healthy microbiom.
Can Psyllium Husk help weight loss?
“The fiber can stay more complete longer and rather, which can lead to a decrease in appetite and general intake,” said Julia Zumpano, a registered dietitian, told Cleveland Clinic Health Essential.
A 2016 study found that up to 10.2 grams of psyllium shell before breakfast and lunch significantly reduced hunger and desires between meals compared to a placebo.
This may withstand weight management, but Zumpano said to call the “Ozempic of Nature” a section.
“Psyllium husk can withstand weight loss but not to the extent [that] A medication can have potential, “he said.
Bonus benefits for your heart
“The Psyllium Husk can help reduce cholesterol and other substances that promote heart disease,” said Kim Yawitz, a registered dietitian, at Men Health.
A 2018 study found that taking 10 grams of Psyllium daily significantly reduced the “bad” LDL cholesterol levels and can help delay atherosclerosis: hardening of arteries that can increase the risk of attacks and cerebrovascular accidents.
“The Psyllium is also rich in antioxidants who protect the heart and blood vessels, including polyphenols and flavonoids,” Yawitz added.
For those with type 2 diabetes, the Psyllium can offer even more protection to slow down glucose absorption in the intestines, helping to reduce high levels of blood sugar and reduce cardiovascular risk.
Can the psyllium shell prevent colorectal cancer?
Fiber plays a key role in preventing constipation, which in turn can reduce the risk of colorectal cancer.
“Not having things in the colon is probably a good idea,” said Dr. Carl Nordstrom, a gastroenterologist, in an interview with Ucla Health, emphasizing that people should aim to eliminate stool daily or every day.
Studies suggest that the Psyllium can further reduce the risk of colorectal cancer by joining the digestive tract toxins and helping them to remove them from the body.
Nordstrom also noted that the highest fiber intake is associated with a lower risk of adenomatous polyps: growth in the colon or the rectum that can become cancerous over time.
Psyllium’s ability to address common risk factors such as blood sugar and obesity can offer additional protection.
Is the psyllium shell sure?
Generally, yes, but there are some precautions.
The supplement must always be taken with lots of water. As it expands rapidly when mixed with liquid, it can be a danger of suffocating or, in rare cases, causing gastrointestinal obstruction.
“People with swallowing, bowel structures or severe gastrointestinal conditions such as Crohn’s disease must consult a healthcare provider before using Psyllium,” he told The Guardian Lena Beal, a spokesman for the Academy of Nutrition and Dietetics.
The Psyllium can also interfere with the absorption of certain medicines, reducing its effectiveness.
Taking too much can cause gas, swelling or digestive discomfort, especially if the body is not used to high fiber intake.
Although the allergies of the Psyllium are rare, there have been rare reports of a whole body reaction that can endanger the life known as anaphylaxis.
How much psyllium shell should you take?
There is no single dose: it may vary depending on the product, health goals and your tolerance.
Most guidelines recommend 7 to 14 grams daily, although the highest amounts can offer additional benefits, according to Healthline.
If you are new to the Psyllium or you have a sensitive digestive system, start slowly.
“It starts with a small dose, about 1 teaspoon and slowly increases,” said Zumpano. “And secure -you drink a lot of water.”
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