Why Psyllium Is Healthy Through-And-Through

Psyllium is the powder of the husk of the seed of the plant Plantago ovata.

It can be taken as a supplement, and/or used in cooking.

What’s special about it?

It is fibrous, and the fiber is largely soluble fiber. It’s a “bulk-forming laxative”, which means that (dosed correctly) it is good against both constipation (because it’s a laxative) and diarrhea (because it’s bulk-forming).

See also, because this is Research Review Monday and we provide papers for everything:

Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy

In other words, it will tend things towards being a 3 or 4 on the Bristol Stool Scale ← _{^{this is not pretty, but it is informative.}}

Before the bowels

Because of how it increases the viscosity of substances it finds itself in, psyllium slows stomach-emptying, and thus improves feelings of satiety.

Here’s a study in which taking psyllium before breakfast and lunch resulted in increased satiety between meals, and reduction in food-related cravings:

Satiety effects of psyllium in healthy volunteers

Prebiotic benefits

We can’t digest psyllium, but our gut bacteria can—somewhat! Because they can only digest some of the psyllium fibers, that means the rest will have the stool-softening effect, while we also get the usual in-gut benefits from prebiotic fiber first too:

The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls

Cholesterol-binding

Psyllium can bind to cholesterol during the digestive process. Why only “can”? Well, if you don’t consume cholesterol (for example, if you are vegan), then there won’t be cholesterol in the digestive tract to bind to (yes, we do need some cholesterol to live, but like most animals, we can synthesize it ourselves).

What this cholesterol-binding action means is that the dietary cholesterol thus bound cannot enter the bloodstream, and is simply excreted instead:

Plantago consumption significantly reduces total cholesterol and low-density lipoprotein cholesterol in adults: A systematic review and meta-analysis

Heart health beyond cholesterol

Psyllium supplementation can also help lower high blood pressure but does not significantly lower already-healthy blood pressure, so it can be particularly good for keeping things in safe ranges:

❝Given the overarching benefits and lack of reported side effects, particularly for hypertensive patients, health care providers and clinicians should consider the use of psyllium supplementation for the treatment or abatement of hypertension, or hypertensive symptoms.❞

~ Dr. Mina Salek et al.

Read in full: The effect of psyllium supplementation on blood pressure: a systematic review and meta-analysis of randomized controlled trials _{^{← you can see the concrete numbers here}}

Is it safe?

Psyllium is first and foremost a foodstuff, and is considered very safe unless you have an allergy (which is rare, but possible).

However, it is still recommended to start at a low dose and work up, because anything that changes your gut microbiota, even if it changes it for the better, will be easiest if done slowly (or else, you will hear about it from your gut).

Want to try some?

We don’t sell it, but here for your convenience is an example product on Amazon 😎

Enjoy!