Psyllium husks: Soluble fiber for intestinal movement 

Psyllium husk, the outer covering of the seeds of the psyllium plant (Plantago ovata), is a valuable source of soluble fiber. It supports digestion by softening stools and promoting bowel movement. Psyllium husk has gained worldwide recognition for its ability to not only help with digestive problems such as constipation or diarrhea, but also to regulate cholesterol and blood sugar levels. Its diverse health benefits make it a popular natural supplement for people looking to improve their gut health and support their overall metabolism.

Table of contents

1. Psyllium husks - fiber for digestion
2. What is the difference between psyllium seeds and psyllium husks?
3. Benefits of organic psyllium husks & Co on digestion
4. Effects and uses of psyllium husks
5. Psyllium husks for animals: horses and dogs
6. Frequently asked questions about psyllium and ground psyllium husks
7. Conclusion

1. Psyllium husks - fiber for digestion

Psyllium husk is the outer shell of the seeds of the psyllium plant (Plantago ovata), which is native to India, Pakistan, and Iran. Compared to the seeds themselves, the husks are rich in soluble fiber. They support digestive health by softening stools and promoting peristalsis. They can also lower cholesterol and improve blood sugar control. Due to their health benefits, they have gained popularity worldwide.

A daily dosage of 5-10 grams of psyllium husk is recommended, preferably with sufficient water or liquid to support swelling in the intestines. It is important to drink enough fluids to avoid possible side effects such as bloating. People with existing intestinal problems should seek professional advice before use.

Overall, psyllium husks are a natural and effective supplement for digestive health and offer other health benefits. Psyllium husks are not only popular with humans; they have also become established as a dietary supplement for our animals, such as horses and dogs.

2. What is the difference between psyllium seeds and psyllium husks?

Psyllium and psyllium husk are both components of the psyllium plant (Plantago ovata). Psyllium is the plant's small, oval seeds and contains a mixture of soluble and insoluble fiber. These seeds are consumed either whole or ground and are often used to promote intestinal health and relieve constipation.

On the other hand, psyllium husks are the outer coverings or shells of the psyllium seeds. They consist primarily of soluble fiber, particularly mucilage such as arabinoxylans and galactomannans. Unlike the seeds, the husks contain less insoluble fiber such as cellulose. Psyllium husks are known for their high swelling capacity when they come into contact with water. They form a gel-like substance that coats the intestinal wall with a protective layer and can protect the mucous membrane.

Both forms can be soaked in liquids and consumed. Psyllium is also often used as an ingredient in baked goods, while psyllium husks can be ground into powder or taken in capsules as a dietary supplement.

3. Benefits of organic psyllium husks & Co on digestion

The soluble fiber in the husks absorbs water in the intestines and forms a gel-like substance that protects the intestinal wall, softens stools, and increases stool bulk. Psyllium husks therefore help regulate bowel function, both in cases of constipation and diarrhea. They reduce the accumulation of waste products in the colon. Furthermore, the soluble fiber supports a healthy intestinal flora by promoting the growth of good intestinal bacteria.

Another benefit is their role in weight control. They can promote a feeling of fullness and reduce appetite, which can lead to a reduction in calorie intake.

Studies also show that consuming psyllium husks can lower total cholesterol and LDL cholesterol, which may also have a positive effect on heart health.

In addition, they stabilize blood sugar levels after meals by slowing glucose absorption. This is especially beneficial for people with diabetes or glucose intolerance.

4. Effects and uses of psyllium husks

Forms:

Ground seed husks are usually available in the form of organic psyllium husk powder or capsules . The powder can be easily stirred into liquids such as water, juice, or yogurt and is versatile.

Dosage:

The recommended dosage of psyllium husk is typically 5-10 grams (1-2 teaspoons) per day. It's important to start slowly and gradually increase the dosage to avoid potential side effects such as bloating. The exact dosage may vary depending on individual needs.

Psyllium husks should always be taken with sufficient liquid (one to two glasses of water) to achieve optimal results. The soluble fiber in the husks can bind more than 50 times its capacity to water, forming a mucus. Without sufficient liquid, psyllium husks can clump in the intestines and potentially lead to flatulence.

Risks and side effects

Bloating and fullness: Psyllium husk can cause bloating, fullness, or abdominal cramps in some people, especially with high doses or if taken too suddenly without enough water. Therefore, avoid taking psyllium husk immediately before bedtime, as it will activate your digestion and prevent you from resting.

Constipation : If you don't drink enough fluids, psyllium husks can worsen the problem because the fiber needs water to swell and make stools easier.

Allergic reactions: Some people experience allergic reactions to psyllium husk, which may include skin rash, itching, or difficulty breathing. If these symptoms occur, discontinue use and consult a doctor.

Drug interactions: Psyllium husk may slow the absorption of certain medications in the intestines, thereby affecting their effectiveness. It is recommended to take it at least one hour before or after taking medications.

5. Psyllium husks for animals: horses and dogs

Benefits of psyllium husks for horses:

Digestive support: Psyllium husks are rich in fiber and promote intestinal health. They help prevent and treat constipation and colic by regulating bowel movements.

Sand colic prevention: Horses grazing on sandy soils tend to swallow sand, which can lead to sand colic. Psyllium husks bind the sand in the intestines and support its excretion.

Promoting a healthy metabolism: Regular administration of psyllium husks can help support the intestinal flora and improve the horse's overall metabolism.

Use in horses:

Psyllium husks are often fed in powder form or as pellets.

Recommended dosage: 50-100 g per day, depending on the horse's weight and needs.

It is recommended to administer psyllium husks over a period of 7-10 days, especially if the horse is kept on sandy soils.

Benefits of psyllium husk for dogs:

Supports intestinal health: As with horses, psyllium husk helps regulate digestion and prevent constipation in dogs. It acts as a gentle laxative, facilitating bowel movements.

Treatment of diarrhea: Psyllium husks absorb excess fluid in the intestines, which can be helpful in cases of diarrhea.

Weight control: Because psyllium husks promote satiety, they can help overweight dogs lose weight by reducing hunger.

Use in dogs:

Psyllium husks should be added to meals in small amounts.

Recommended dosage: 1-5 g per 5 kg of dog's body weight, as needed.

It is important to administer the psyllium husks with sufficient water to avoid constipation.

Important instructions:

Slow introduction: Psyllium husks should be introduced gradually into the animal's diet to avoid digestive problems.

Sufficient water: Adequate fluid intake is essential to ensure healthy digestion and minimize the risk of constipation.

6. Frequently asked questions about psyllium and ground psyllium husks

Do psyllium husks help with diarrhea or constipation?

Psyllium husk can help with both diarrhea and constipation. In cases of diarrhea, the soluble fiber in psyllium husk absorbs excess water in the intestines and thickens the stool, resulting in a firmer stool consistency. In cases of constipation, the husks increase stool volume and promote bowel movement, which can facilitate bowel movements. However, it is important to take psyllium husk with plenty of liquid to ensure its effectiveness and avoid potential side effects.

What is the origin of psyllium and psyllium husks?

Plantago psyllium: This is a synonym for Plantago ovata, the most common plant used to make psyllium and psyllium husk. This plant is native to India, Pakistan, and Iran. The seeds are rich in soluble fiber and are often used to promote intestinal health.

Plantago indica: Also known as black nettle or sand plantain, this plant is native to the Mediterranean region. The seeds of this plant are small and are often confused with the seeds of Plantago ovata (Indian psyllium). However, the seeds of Plantago indica are less commonly used for the production of psyllium husk.

Plantago afra is a plant in the genus Plantago. It is closely related to Plantago ovata and is also used to produce psyllium. Plantago afra is native primarily to the Mediterranean regions and is traditionally used in natural medicine, similar to other psyllium species.

Are psyllium husks or psyllium seeds healthier?

Psyllium and psyllium husk each offer different health benefits. Psyllium contains soluble and insoluble fiber, as well as mucilage, and has a wide range of uses. Psyllium husk consists primarily of soluble fiber and is known for its high swelling capacity to promote bowel movement.

Should you take psyllium husks before or after meals?

Psyllium husks can be taken either before or after meals, depending on the desired effect. When taken before meals, they promote a feeling of fullness and can thus aid weight loss. After meals, they support digestion and help regulate blood sugar levels. In both cases, it is important to take them with plenty of liquid.

Should you pre-soak psyllium husks?

It is recommended to allow psyllium husks to soak in liquid before consumption. This allows the husks to fully develop their swelling capacity and achieve the desired digestive effect. You can stir the psyllium husks into water, juice, or yogurt and let them stand for a few minutes until they reach a gel-like consistency. Afterwards, drink plenty of liquid to support the husks on their journey through the digestive tract.

Can you take psyllium husks to lose weight?

Psyllium husks can support weight loss. Due to their high soluble fiber content, they swell in the stomach and promote a long-lasting feeling of fullness, which can reduce calorie intake. They also slow the digestion of carbohydrates, leading to more stable blood sugar levels and preventing cravings.

What side effects can psyllium husks have?

Psyllium husk may cause side effects such as bloating, constipation, abdominal pain, or allergic reactions, especially if not taken with sufficient fluid. People with existing intestinal problems should seek medical advice before taking it.

Psyllium husks as capsules or powder?

The decision between psyllium husk capsules or powder depends on personal preference. Capsules are convenient, tasteless, and easy to dose. They're ideal for on-the-go use or for people who don't like the taste of psyllium husk. Psyllium husk powder is versatile and can be stirred into muesli, smoothies, or juice.

What are the typical nutritional values ​​of psyllium husks?

Typical nutritional values ​​of psyllium husks per 100 g:

Calories: approx. 200-250 kcal

Fiber: approx. 70-85 g

Protein: approx. 1-2 g

Fat: approx. 0-1 g

Carbohydrates: approx. 4-8 g

Sugar: approx. 0-1 g

Can psyllium husks interact with medications?

Psyllium husk may interact with certain medications. Due to its swelling properties, psyllium husk may interfere with the absorption of medications and reduce their effectiveness. In particular, it may interfere with the effects of medications that affect the gastrointestinal tract or whose absorption in the intestine is important.

7. Conclusion

Psyllium husks offer a natural and effective way to support digestion and improve overall well-being. Their ability to regulate bowel movements, lower cholesterol and blood sugar levels, and increase satiety makes them a valuable addition to a balanced diet. However, they should always be consumed regularly with sufficient liquid to reap their full health benefits and avoid side effects. Psyllium husks are therefore a simple and versatile supplement to support the health of the digestive system and the entire organism.

References:

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Ziai SA, Larijani B, Akhoondzadeh S, et al. Psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetic outpatients. J Ethnopharmacol. 2005;102(2):202-207. doi:10.1016/j.jep.2005.06.042

Salas-Salvadó J, Farrés X, Luque X, et al. Effect of two doses of a mixture of soluble fibers on body weight and metabolic variables in overweight or obese patients: a randomized trial. Br J Nutr. 2008;99(6):1380-1387. doi:10.1017/S0007114507868528

Fernandez N, Lopez C, Díez R, et al. Drug interactions with the dietary fiber Plantago ovata husk. Expert Opin Drug Metab Toxicol. 2012;8(11):1377-1386. doi:10.1517/17425255.2012.716038