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Adie Blanchard | 2014-05-10 13:27:41
Psyllium contains high levels of soluble dietary fibre and although it is commonly used as laxative, it may have many other associated health benefits. Psyllium usually comes in husk or powder form and research suggests that psyllium has beneficial effects on gastrointestinal health, cardiovascular health, and diabetes.
In terms of gastrointestinal health, psyllium improves gastrointestinal transit and acts as a colon cleanser as it swells considerably when added to liquid, which helps to maintain regularity. Psyllium has also been suggested to alleviate symptoms associated with irritable bowel syndrome (IBS). In addition to this, its fibre content is absorbed by the small intestine and fibre is one thing many of us do not get enough of in our diet. On top of all this, it’s associated with less flatulence than other fibre sources!
Psyllium can also have a beneficial effect on cardiovascular health. Psyllium supplementation has been found to reduce both total cholesterol and LDL cholesterol (the ‘bad’ cholesterol). Psyllium may also help to reduce blood pressure in those with hypertension and consequently this may contribute to lowering the risk of cardiovascular disease. However, not all studies has found this effect.
Furthermore, research has suggested that psyllium may be effective in the management of type 2 diabetes by improving glycaemic and lipid control. High fibre diets can lower blood glucose and cholesterol and can also help weight loss and maintenance. Psyllium may reduce fasting blood glucose levels and also slow carbohydrate absorption in the small intestine, which could blunt glucose peaks following a meal.
Psyllium can be consumed 1-2 times daily or as required. However, it is important to drink plenty of fluid with this type of supplement as with inadequate water intake it can cause choking. Side effects such as cramping and intestinal discomfort may occur in some individuals, but doses of 5-10g should not lead to any other side effects.
Adie Blanchard – Researcher
References
Anderson, J. W., Allgood, L. D., Turner, J., Oeltgen, P. R., & Daggy, B. P. (1999). Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia. The American Journal of Clinical Nutrition, 70(4), 466-473.
Anderson, J. W., Baird, P., Davis Jr, R. H., Ferreri, S., Knudtson, M. et al. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188-205.
Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American Journal of Clinical Nutrition, 69(1), 30-42.
Post, R. E., Mainous, A. G., King, D. E., & Simpson, K. N. (2012). Dietary fiber for the treatment of type 2 diabetes mellitus: a meta-analysis. The Journal of the American Board of Family Medicine, 25(1), 16-23.
Wärnberg, J., Marcos, A., Bueno, G., & Moreno, L. A. (2009). Functional benefits of Psyllium fiber supplementation. Current Topics in Nutraceutical Research, 7(2).