Psyllium husks are one of the best natural fiber supplements, and preventing constipation is just one of a variety of different health benefits. Other names include psyllium hask, psyllium fiber, or psyllium seeds. So what are psyllium husks? What are the most important benefits and uses?

psyllium husks

Psyllium husk is a laxative drug that is taken orally. As it absorbs fluids from the intestines, which leads to an enlarged volume of stool, thus stimulating bowel movement and facilitating the passage of stool out of the body.

Psyllium husk is used as a powder, capsule or liquid. This remedy is usually taken one to three times daily. However, you must follow the instructions that come with the product or consult your pharmacist or your doctor before taking it. Also, it should not be taken for more than a week, unless your doctor tells you to.

Studies have shown that psyllium husks are safe and beneficial for heart health, lowering harmful cholesterol levels, and regulating blood sugar levels. Dietary fiber in psyllium husks may also help Treat the following conditions:

• constipation
• diarrhea
• Colitis
• diverticula
• Hemorrhoids
• peptic ulcer;
• menstruation
• Irritable bowel syndrome
• kidney stones
• Obesity

The best way to use psyllium husks

Some people prefer to use whole husks, especially to treat constipation, while others prefer to use psyllium hask powder. However it is useful either way, it is very much a matter of personal preference.

However, when buying psyllium husks, you must make sure that the product is 100% pure, which means that the product is free of artificial flavors and colors, sugar, and gluten. To use psyllium husks, you can follow the following:

• Mix the psyllium husk powder or granules with water or any other liquid such as fruit juice just before use (8 oz to 240 ml) and then chew well.
• Drink plenty of decaffeinated fluids, unless your doctor tells you to drink less.
• May be taken with or without food.

You can also buy psyllium husk capsules, and usually each capsule contains about 500 mg to 625 mg, but the quantity may vary from one company to another, so you should follow the instructions printed on the packaging in order to ensure that you get the best results.

And when starting to use psyllium husks, it is better to start eating one portion every day, and may gradually increase to three portions per day, if necessary. But in the event of bloating or mild gases, it is better to reduce the amount used daily.

Benefits of psyllium husks

1. Treating digestive problems

Constipation is a common health problem, especially in adults over the age of 60. Eating dietary fiber is a good way to naturally relieve constipation.

Therefore, psyllium husks are used as a type of laxative to treat constipation. It is based on increasing the amount of stool. It is an effect that helps to cause a bowel movement, by increasing the amount of water in the stool, which works to remove it easily from the body. This treats constipation and prevents complications such as hemorrhoids and anal fissures.

Pomegranate seeds also enhance the functioning of the immune system, which makes the body able to fight infection factors, reduce inflammation, and maintain the health of cells and tissues.

2. Psyllium husks and heart health

Numerous studies have shown that including psyllium in your healthy diet can help reduce the risk of cardiovascular disease. A diet rich in soluble fiber lowers blood pressure, improves lipid levels, and strengthens the heart muscle.

3. Cholesterol treatment

Research has found that eating dietary fiber can help regulate your cholesterol levels (especially for the elderly). It is also an effective way to reduce cholesterol levels, especially harmful ones, for those who suffer from weight gain, with few side effects.

Where the results of one study indicated that the use of psyllium for a period of 8 weeks, has helped to reduce total cholesterol levels in the blood by 14.8%. It lowered low-density lipoprotein (LDL) cholesterol by 20.2%. It lowered the ratio of bad LDL cholesterol to high-density lipoprotein cholesterol (the good cholesterol) by 14.8 percent relative to baseline values.

Notice: It is recommended to consult your pharmacist or doctor to find out the right dose for you.

4. Diabetes prevention

Studies have shown that eating psyllium husks helps to significantly reduce the concentration of glucose and insulin in the blood in people who do not have diabetes.

5. The benefits of psyllium for the colon

The results of some studies have concluded that the use of dietary fiber supplements (especially psyllium seed husks) has proven effective in relieving the symptoms of irritable bowel syndrome.

Psyllium husks for weight loss

Obesity is one of the most common health problems worldwide, affecting different age groups. Which may result in many diseases such as heart disease, diabetes, and high blood pressure.

Therefore, psyllium husks have been included in the list of medicinal plants that have been shown to be effective in reducing body weight, thus supporting efforts to lose weight and get rid of obesity.

How to use psyllium husks for weight loss

Adding more fiber to the diet helps to reduce the intake of fatty meals, and thus the possibility of treating obesity in a natural way. What distinguishes Psyllium Husk is that it contains a high percentage of fiber, which helps control appetite, and thus lower calories in the body and lose weight.

This is in addition to its benefits in improving the digestion process, and removing waste faster from the body, which positively affects the reduction of the body mass index.

One study found that eating (approximately 10.2 gm of psyllium) before eating breakfast and lunch significantly reduced appetite and reduced the desire to eat. Hence weight loss.

Culinary uses of psyllium husks

Psyllium is a natural and good alternative to gluten, which can be used in baking. Researchers have found that adding up to 5% of psyllium can help improve bread properties.

But when using psyllium husk in baked goods, you need to add extra liquid to the recipe in order to compensate for the water-absorbing ability of the psyllium. It is also preferable to leave the dough for a few minutes, after which the appropriate amount of liquid is added to obtain the required consistency.

Among its uses in cooking, it can be added to recipes to prepare the following:

• the bread
• the pasta
• snacks
• Breakfast Cereal

It is also a keto-friendly recipe, such as making low-carb bread. But if you do not have cotton peels, you can replace it with chia seeds or flax seeds.

How to store fennel seeds

Store all psyllium seed products in a dry place, at room temperature, away from direct sunlight. It should also be ensured that the packaging is kept tightly closed, in order to protect it from moisture.

What are the side effects of psyllium husks?

Although rarely, side effects may appear from the use of psyllium husks. However, it may be a possible symptom:

• stomach cramps
• bloating
• diarrhea
• Nausea
• itching
• Difficulty swallowing
• breathing difficulties
• pain in chest
• rash

Some people may also experience an allergic reaction to the use of psyllium. Therefore, it is recommended to consult a doctor before use.

Cautions when using

Psyllium Husk is not recommended for people who may have intestinal obstruction, blockage anywhere in the digestive system, stomach cramps, or difficulty swallowing. You should also consult a doctor in the following cases:

1. Consult a physician before taking psyllium husk if you have diabetes, heart disease, kidney disease, or have high blood pressure.
2. Consult a physician if you are on a low-sugar diet or if you have an allergy to psyllium or certain medications.
3. You should also consult a doctor before taking it if you are pregnant or breastfeeding.
4. Digoxin (Lanoxin), salicylates (aspirin), or nitrofurantoin should not be taken after eating psyllium, unless more than 3 hours have passed.
5. Do not take two doses of psyllium husk at one time or additional doses without consulting your doctor.
6. Keep all medicines out of the reach of children.
7. Throw away the medicine if it is expired.