Uncover the Scoop on Soluble Psyllium Fiber and How To TakeSeptember 22, 2021
Psyllium fiber, a soluble fiber, is used in the human body as low-density cholesterol (LDL), laxative, stool softener, and cholesterol reducer. Psyllium, as a soluble fiber expands when it comes in contact with liquids. This results in a gel-like substance that aids in the elimination of digested particles from the intestines. Soluble Psyllium Fiber is primarily found in India and is bred from the Plantago Ovata herb, also known by P. indica or P. piscium.
The “husk”, or outer layer of psyllium seeds, is what makes psyllium fiber. The husk is very effective in lowering total cholesterol and LDL cholesterol for people who have had previously high cholesterol levels.
How can fiber lower LDL cholesterol? Simple answer: Soluble fiber attaches with cholesterol particles in the intestinal and prevents them from entering the bloodstream. You can eliminate these particles via the fiber’s feces.
What Else Could Psyllium Fiber Be Used For?
Research has shown that psyllium-husk (70 percent soluble fiber) may also be useful in relieving digestive issues such as high blood pressure, diarrhea and hemorhoids, and for lowering blood sugar after meals. Research in this area is inconsistent and individual variations are possible. Before you start a psyllium-husk diet, consult your doctor and registered dietitian.
To prevent excessive gas and digestive distress, individuals with diverticulitis might be recommended to take Citrucel(r), which is a soluble fiber made of methylcellulose. While methylcellulose is a soluble fiber it will not lower cholesterol. It is essential to ensure that fiber products lower blood cholesterol contain psyllium.
According to the National Institute of Health (NIH), individuals who consume 10 to 12 grams of psyllium daily, in combination with a low or high-fat diet can lower levels of total cholesterol by 3 to 14 percent and LDL cholesterol by 5 to 10 percent within seven weeks.
To reduce the risk of developing coronary heart disease, the Federal Drug and Food Administration (FDA), recommends that an individual consume at least seven grams of soluble fibre from psyllium shell. This recommendation is not related to the total amount of psyllium contained in the product. You can verify that seven grams of soluble fibre are coming from psyllium shell by looking at the ingredient panel.
According to the University of Maryland Medical Center, individuals who begin to consume psyllium should mix half a teaspoon. Mix one-half teaspoon of psyllium powder or husk in six to eight ounces water before breakfast or before bed each night. You can also add one-half teaspoon. Each week, add one-half teaspoon. To take one-half teaspoon, for example. For example, add one-half teaspoon of psyllium per ounce of water for the first week. One teaspoon per ounce of water for the second week. Fluid intake, especially water, is essential when you consume psyllium. The substance can thicken quickly in the esophagus, which could cause choking.
Psyllium Fiber Forms
There are two types of psyllium available in supplements and medications: husk and seed forms. Although the psyllium seed is more expensive, it has cholesterol-lowering recommendations from the FDA for the husk. You can also find the husk in powder form.
You should consume seven grams of soluble fibre from psyllium powder or husk if you want to lower your total cholesterol. Check the label for soluble fiber (bulk) when you purchase psyllium products. Look for the serving size on the label and multiply it by 70%. A serving size for psyllium-husk might read, “two teaspoons.” (10 grams). Multiplying 10 grams x.70 equals seven grams. You will notice that the price/dosage of products that contain 7 grams of soluble fiber from psyllium hemp husk can vary greatly. Prices range from $0.12 to $0.40 per daily at the moment.
Start slowly, with only one-half teaspoon. Start slowly and gradually increase the amount as tolerated. Each day, aim to consume eight ounces water and one teaspoon of psyllium.
Cooper Complete team contributed this article.