Psyllium

Psyllium (Plantago ovata) comes from the small reddish brown to black seeds of the Plantago psyllium plant that grows worldwide but is most common in India. The seed and the outer covering of the seed (husk) are used to make medicine such as laxative products. Each plant can produce up to 15,000 tiny, gel coated seeds, from which psyllium husk is derived. Plantago grows as a weed in many places around the world and is commercially cultivated in Spain, France, India, Pakistan and other countries.


Psyllium is an inexpensive source of soluble fiber (the kind of fiber that blends with water), it's particularly suitable for people who don't eat enough fiber-rich foods, such as whole grains (oats are particularly rich in soluble fiber), beans, fruits and vegetables. It is also potent remedy for various digestive ailments because it acts as an "intestinal broom," sweeping out toxins as it winds its way through the digestive tract.


Studies have found that Psyllium is beneficial in the treatment of a variety of health conditions. It can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems In fact, the US Food and Drug Administration (FDA) has even approved advertisers and food packagers from stating that Psyllium is an effective ingredient to lower cholesterol and reduce the risk of heart disease.


Be careful not to confuse psyllium with other forms of psyllium including blond psyllium and black psyllium.


Black psyllium is a weed that grows aggressively throughout the world. The plant was spread with the colonization of the New World and was nicknamed "Englishman's foot" by the North American Indians. People use the seed to make medicine.


Blond psyllium is an herb that is a common source of psyllium seed husks, a material used as dietary fiber. The plant can be found growing wild in the southwestern United States, where it is an introduced species.


Uses

Various species of the plant are used in herbal medicine, most commonly the seeds of Black psyllium (P. psyllium) and Blond psyllium (P. ovata. Psyllium) seeds are commonly dried and ground and sold in the form of powders, capsules or chewable tablets.


Black psyllium is used for chronic constipation and for softening stools in conditions such as hemorrhoids, cracks in the skin around the anus (anal fissures), surgery on the rectum, and pregnancy. It is also used for diarrhea, dysentery, irritable bowel syndrome (IBS), reducing high cholesterol, and treating cancer.


Blond psyllium is used as a laxative and for softening stools in people with hemorrhoids, anal fissures, and after anal surgery. It is also used for diarrhea, irritable bowel syndrome (IBS), ulcerative colitis, and dysentery. Other uses include high cholesterol, high blood pressure, diabetes, cancer, weight control, and serious renal disease.


Some people apply blond psyllium to the skin as a poultice for boils.


In food manufacturing, blond psyllium is used as a thickener or stabilizer in some frozen dairy desserts.


Some foods that contain blond psyllium carry a label that claims these foods, when consumed as part of a low-fat diet, may reduce the risk of heart disease. The FDA allows this claim if the food contains at least 1.7 grams of psyllium per serving.


Psyllium Health Benefits

The soluble fiber found in psyllium husks can help lower cholesterol. Psyllium can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems. Psyllium has also been used to help regulate blood sugar levels in people with diabetes. When psyllium husk comes in contact with water, it swells and forms a gelatin like mass that helps transport waste through the intestinal tract. Several large population based studies also suggest that increased fiber intake may reduce risk of colon cancer, but other studies have been conflicting.


Many people have also found Psyllium to be effective when treating:



In addition:



Specific Psyllium Health Benefits & Treatments

Weight Loss


Many dietitians believe that incorporating psyllium and other sources of fiber into the diet can help people lose weight faster. This is possible since psyllium can cause a feeling of fullness, which can reduce our sensation of hunger. Therefore, adding 1 teaspoon of psyllium to a glass of water or apple juice before each meal may be an effective way to increase weight loss. Be sure to drink at least 6-8 glasses of water throughout the day when using this remedy, and combine it with a regular daily exercise routine.


Constipation


Psyllium is a common ingredient in many over-the-counter constipation products, since it is a high source of fiber and it acts as a bulk-forming laxative. In other words, it helps increase the volume of fecal matter, which stimulates a reflex contraction of the bowel walls that helps the stool pass smoothly. When combined with water, it swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract. Psyllium is widely used as a laxative in Asia, Europe, and North America.


Some evidence suggests that blond psyllium alone can relieve constipation and improve stool consistency as effectively as preparations containing blond psyllium plus senna or docusate sodium.


For mild constipation, a recommendation is to take 1 teaspoon of psyllium in a glass of juice, warm water, or milk three times a day. For moderate to severe constipation, use 2 teaspoons (instead of one). It is recommended to drink the mixture immediately before it thickens up and becomes harder to swallow. It is also very important to drink an additional 8 ounce glass of water immediately afterwards, as well as another 6 to 8 glasses of water throughout the remainder of the day.


Diabetes


Studies suggest that a high fiber diet may help lower insulin and blood sugar levels and improve cholesterol levels in people with diabetes. It may also reduce the chance of developing diabetes in those who are at risk. Blond psyllium's maximum effect on the blood sugar levels occurs when psyllium is mixed with or taken with foods. In addition to lowering blood sugar, blond psyllium seed husk also lowers cholesterol in people with diabetes who have high cholesterol. Some studies show blond psyllium can lower total cholesterol by about 9%, and LDL cholesterol by 13%. Blond psyllium does not lower after-meal blood sugar levels in people who do not have diabetes.


A simple remedy to treat Diabetes is to take 1 tablespoon of Psyllium mixed into a glass of water or apple juice twice per day. It is also important to drink plenty of water throughout the day.


Diarrhea


Psyllium's properties help to soak up a significant amount of excess water in the digestive tract and make stool firmer. Therefore, it is an effective natural remedy for diarrhea, irritable bowel syndrome (IBS) and inflammatory bowel disease. Simply take 1-2 tbsp (5-10 grams) of Psyllium husk 2-3 times daily until bowel movements are normal.


Hemorrhoids


Your doctor may recommend psyllium to help soften stool and reduce the pain associated with hemorrhoids. Since Psyllium is known to help soften stool, it is an effective way to reduce the pain and discomfort associated with hemorrhoids. Take 1 teaspoon of psyllium husk mixed in a warm glass of water or milk twice daily. It is recommended to drink 6-8 glasses of fluids throughout the day when using this Psyllium husk remedy.


Heart Disease


Adding high fiber foods (such as psyllium enriched cereals) to your diet may help lower heart disease risk. In fact, studies show that a diet high in water soluble fiber is associated with lower triglyceride levels, and a lower risk of cardiovascular disease.


High Blood Pressure


Although studies are not entirely conclusive, adding fiber (12 g of soluble fiber per day with soy protein) to your diet, particularly psyllium, may help lower blood pressure. In one study, 6 months of supplementation with psyllium fiber significantly reduced both systolic and diastolic blood pressure in overweight people with hypertension.


High Cholesterol


Soluble fibers -- such as those in psyllium husk, guar gum, flax seed, and oat bran -- can help lower cholesterol when added to a low fat, low cholesterol diet. Studies have shown psyllium can lower total as well as LDL ("bad") cholesterol levels, which may help reduce the risk of heart disease. A simple remedy for high cholesterol is to take 1 teaspoon of Psyllium husk 3 times a day. It is recommended to drink lots of fluids when using this remedy. In combination with cholesterol lowering drugs, such as statins, psyllium provides an added benefit to reducing cholesterol levels.


Blond psyllium seed husk or seed added to food or as a separate supplement in a dose of approximately 10-12 grams daily, in combination with a low-fat or a high-fat diet, can reduce levels of total cholesterol by 3% to 14% and low density lipoprotein (LDL) cholesterol by 5% to 10 after 7 weeks or more of treatment. Blond psyllium also does not seem to lower other blood fats called triglycerides.


In children with high cholesterol, taking psyllium can further decrease LDL cholesterol levels by 7% to 15% when added to a low-fat, low-cholesterol diet such as the National Cholesterol Education Program (NCEP) Step 1 diet. Interestingly, taking blond psyllium along with a stricter low-fat, low-cholesterol diet such as the NCEP Step 2 diet may have less of an additional effect in lowering LDL cholesterol.


Psyllium seems to be less effective in older people. There is some evidence that it lowers LDL cholesterol levels to a lesser degree in people 60 years or older compared to people under 60.
Some evidence suggests that psyllium seed might be more effective than the seed husk for lowering cholesterol.


Blond psyllium seems to be most effective when taken with foods at mealtime. Breakfast cereal containing blond psyllium can decrease total cholesterol and LDL cholesterol by 5% and 9%, respectively.


There is some evidence that taking blond psyllium for high cholesterol makes it possible to reduce the dose of certain medications used to lower cholesterol. For example, taking 15 grams of blond psyllium (Metamucil) along with 10 mg of simvastatin (Zocor) daily seems to lower cholesterol about as well as taking a higher dose (20 mg) of simvastatin daily. Similarly, a combination of blond psyllium with colestipol (Colestid) at half their usual doses seems to be as effective as colestipol alone. Blond psyllium also seems to reduce colestipol and cholestyramine (Questran, Questran Light, Cholybar) side effects such as constipation and abdominal pain. But don't adjust the dose of your medication without consulting your healthcare provider.


Inflammatory Bowel Disease (IBD)


Although studies have found conflicting results, some physicians recommend psyllium for mild-to-moderate cases of diarrhea from either ulcerative colitis or Crohn's disease (another type of inflammatory bowel disorder). In one study of people with ulcerative colitis, psyllium was as effective as the prescription drug mesalamine (Pentasa, Rowasa, Asacol) in maintaining remission. However, for some people with IBD, too much psyllium can make symptoms worse. Work closely with your doctor to decide how much fiber is right for you.


Irritable Bowel Syndrome (IBS)


Several studies have found that soluble fiber (including psyllium and blond psyllium seed husk) can relieve constipation and improve abdominal pain, diarrhea, and overall well-being. It may take up to four weeks of treatment to get the best results.


Available Forms

Standard preparations of psyllium are available in dry seed or husk form, to be mixed with water as needed. Psyllium is an ingredient in some commercially prepared laxatives. It also comes in capsules, tablets, and wafers.


How to Take It

Pediatric


Children should get fiber from their diet. Give a child psyllium supplements only under a doctor's supervision.


Adult


Add 1/2 - 2 tsp of psyllium seed to 1 cup (8 oz.) of warm water. Mix well, then drink immediately before it becomes too thick to swallow comfortably. (Psyllium thickens rapidly when added to water.) If you use a commercial product that contains psyllium, follow the package directions.


If you are not used to taking psyllium, it is best to begin with a low dose (such as 1/2 tsp. in an 8 oz. glass of water once a day), then increase to 2 tsp. in 2, 8 oz. glasses of water per day, as needed.


Your health care provider may recommend higher doses of psyllium to treat certain conditions. You can take psyllium first thing in the morning or before bedtime. As a weight loss aid, take it at least 30 minutes before meals.


Psyllium Side Effects & Precautions

Psyllium, black psyllium and blond psyllium, when taken with enough water, is safe for most people. Drink at least 8 ounces of fluids for every 3-5 grams of husk or 7 grams of seed. Mild side effects include bloating, gas, diarrhea, constipation, and nausea. In some people, black psyllium can cause allergic reactions such as runny nose, red eyes, rash, and asthma. Blond psyllium has been linked to reports of headache, backache, runny nose, cough, and sinus problems.


Be sure to take black psyllium with plenty of water. Otherwise, you might choke. The concern is so important that the U.S. Food and Drug Administration (FDA) requires that psyllium be labeled: "WARNING: Taking this product without adequate fluid may cause it to swell and block your throat or esophagus and may cause choking. Do not take this product if you have difficulty in swallowing. If you experience chest pain, vomiting, or difficulty in swallowing or breathing after taking this product, seek immediate medical attention."


Some people can have an allergic response to blond psyllium with symptoms such as swollen nasal passages, sneezing, swollen eyelids, hives, and asthma. Some people can also become sensitized to psyllium through exposure at work or repeated use of psyllium. Stop using blond psyllium and get medical attention immediately if you develop symptoms such as flushing, severe itching, shortness of breath, wheezing, swelling of the face or body, chest and throat tightness, or loss of consciousness.


In addition:



Caution: Always take psyllium with plenty of liquid. Without lots of fluid, it is possible to develop intestinal blockage, causing severe, painful constipation.


Psyllium supplements may reduce or delay the absorption of certain medications (See Possible Interactions). As a rule, you should not take psyllium supplements at the same time as other medications. Take psyllium at least 1 hour before or 2 - 4 hours after taking other medications.


You should always take psyllium with a full 8 oz. glass of water, and you should drink at least 6 - 8 full glasses of water throughout the day to avoid constipation. Taking psyllium supplements without adequate liquids may cause it to swell, and, in extreme cases, cause choking.


Do not take this product if you have bowel obstructions or spasms, or if you have difficulty swallowing. People with esophageal stricture (narrowing of the esophagus) or any other narrowing or obstruction of the gastrointestinal tract should not take psyllium.


People with kidney disease should talk to their doctor before taking psyllium.


Special Precautions & Warnings:

Pregnancy and breast-feeding: Taking psyllium during pregnancy or breast-feeding seems to be safe, as long as enough water is taken with the dose.


Diabetes: Psyllium can lower blood sugar levels in people with type 2 diabetes by slowing down absorption of carbohydrates. Monitor blood glucose levels closely if you have diabetes and use psyllium. Doses of your medications for diabetes may need to be adjusted. On the other hand, some blond psyllium products can contain added sugars and other carbohydrates that might increase blood sugar levels. Check labels for added sugar, and again, be sure to monitor your blood sugar levels.


Intestinal problems: Don't use psyllium if you have impacted stools, a complication of constipation in which the stool hardens in the rectum and can't be moved by usual movement of the bowel. Don't use psyllium if you have a condition called gastrointestinal (GI) atony, narrowing of the GI tract, bowel blockage or conditions that can lead to bowel blockage such as spastic bowel. The concern is that when psyllium absorbs water and swells up, it might block the GI tract in people with these types of conditions.


Allergies: Some people are severely allergic to psyllium. This is more likely to happen to people who have been exposed psyllium on the job. Don't use psyllium if you are sensitive to it.


Phenylketonuria: Some psyllium products might be sweetened with aspartame (Nutrasweet). If you have phenylketonuria, avoid these products.


Surgery: Because psyllium might affect blood sugar levels, there is a concern that it might interfere with blood sugar control during and after surgery. Stop using psyllium at least 2 weeks before a scheduled surgery.


Swallowing disorders: Don't use psyllium if you have problems swallowing. Psyllium might increase your risk of choking.


Possible Interactions:

If you are being treated with any of the following medications, you should not use psyllium supplements without first talking to your health care provider.


Antidepressant medications, Tricyclics -- Dietary fiber has been shown to lower the blood levels and effectiveness of tricyclic antidepressant medications in some patients. If you take tricyclic antidepressants, talk to your doctor before taking psyllium. Tricyclic antidepressants include:



Carbemazepine (Tegretol) -- Taking psyllium with carbamazepine, a medication used to treat seizures, may decrease the absorption and effectiveness of carbamazepine.


Cholesterol-lowering medications (bile acid sequestrants) -- Taking psyllium with cholesterol-lowering medications called bile acid sequestrants may help further lower cholesterol levels and may reduce side effects of colestipol. Talk to your doctor about whether this may be an option for you. Bile acid sequestrants include:



Diabetes medications -- Fiber supplements may reduce levels of blood sugar, making the possibility of hypoglycemia (low blood sugar) more likely. Talk to your doctor before taking fiber supplements, as your dose of diabetes medications may need to be adjusted.


Digoxin -- Fiber supplements may reduce the absorption of digoxin, a medication used to regulate heart function. You should not take fiber supplements at the same time as digoxin.


Lithium -- Psyllium may lower lithium levels in the blood, reducing the effectiveness of this medication. If you are taking both psyllium and lithium, you should take them at least 1 - 2 hours apart, and your doctor should closely monitor your lithium levels.


Are There Interactions With Herbs And Supplements?

Black Psyllium:

There are no known interactions with herbs and supplements.


Blond Psyllium:

Iron

Use of blond psyllium with iron supplements can reduce the amount of iron that the body absorbs. Take iron supplements one hour before or four hours after psyllium to avoid this interaction.


Riboflavin

Psyllium seems to slightly reduce the amount of riboflavin that the body absorbs, but it's probably not important.


Are There Interactions With Foods?

Black Psyllium:

Nutrient absorption

Taking black psyllium with meals over a long period of time might interfere with nutrient absorption. In some cases, taking vitamins or mineral supplements might be necessary.


Blond Psyllium:

Fat

Psyllium can make dietary fat more difficult to digest and can increase the amount of fat lost is the stool when taken in combination with dietary fats such as soybean oil or coconut oil.


What Dose Is Used?

General Uses

The usual dosage is 1-3 Tbsp (or up to 10g) two or three times a day. Some formulas are more concentrated, so check the label. Don't exceed 30g a day.


Guidelines for use:



Specific Black Psyllium Uses:

The amount of black psyllium seed needed varies from person to person. For best results, start with small amounts and increase as needed for the desired effect. Follow the package labeling when available.


The following doses have been studied in scientific research:


BY MOUTH:



Avoid chewing or crushing the seeds. This can release a chemical that builds up in the kidneys.


Black psyllium should be taken 30-60 minutes after eating a meal or taking other drugs.


Specific Blond Psyllium Uses:

It's important to take enough water when taking blond psyllium. Not taking enough fluid could lead to choking or obstruction of the esophagus (the food passage connecting the throat and the stomach) or bowel. Take at least 240 mL per 5 grams or less of blond psyllium husk or 7 grams of blond psyllium seed. To minimize some of the common GI side effects, start with a low dose and increase to the needed amount.


The following doses have been studied in scientific research:


BY MOUTH:



Psyllium Reviews

Here are some relevant reviews on some of the health benefits of Psyllium supplements found on the internet:


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5.0 out of 5 stars These improved my life!, October 29, 2011

By

A. Copeland

I fully stand by this product and recommend it to my friends and family. I used to spend an hour trying to go everyday, now thanks to these pills it takes me 5 minutes! I take 6 of these with a glass of water with every meal and it has greatly improved my life! I have normal bowel movements, no more urgent diarrhea after eating or feeling like I have to go right after I went.


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5.0 out of 5 stars Life Saver, September 14, 2011

By

wensu7 (USA)

This product has helped my IBS (digestion) problems almost 100%. It keeps me regular without the bloating, gas, diahrea, constipation, and heaviness that has tortured me for years. I take 3 pills in the morning and again at night each with a large glass of water. Since I am allergic to wheat/oat products, I can't seem to get enough fiber. This is helping me feel so much better and hopefully, I am on my way to better colon health.


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1 of 1 people found the following review helpful:

5.0 out of 5 stars Just swallow, no chewing or gross chalky taste, June 24, 2011

By

flutterbyjenay

I needed extra fiber because I am gluten intolerant. I can't stand eating or drinking other fiber products so I tried this one and it is awesome. It helps me feel full and provides me with the needed fiber all by swallowing a few capsules! Great price too!


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23 of 25 people found the following review helpful:

5.0 out of 5 stars Essential to good health, June 17, 2008

By

Brooklyn Artist "brooklyncitizen" (brooklyn NY)

As a caregiver for my mother with Alzheimer's I was at my wits end in trying to find an effective laxative that was homeopathic and natural. Due to her severe constipation we had several ugly toiletting episodes... after trying many many many things I [finally] came across this. It really was my first experience in discovering how the RIGHT product can really SOLVE a problem. Two years later she is still given this as part of her dietary regimen.


As a vegetarian who eats about 50% raw foods I didn't think I would "need" this. A few months ago I began to take it as part of a detoxification regimen...and it really is effective. After the cleansing it has also become part of my dietary regimen.


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3 of 3 people found the following review helpful:

5.0 out of 5 stars Works for me!, June 4, 2011

By

Mountain Desert Dweller (West end Grand Canyon)

Found the correct product. I had always been very regular. Seems that, after retirement and some change in eating habits and maybe a bit less excercise, I started having some missed regularity. I do not care for 'laxitive' products, (very uncomfortable) I had taken, (when needed) various fibre therapy, (the orange mix stuff). Worked, but not consistent and not convenient...and "yuck" on the taste.


This product, (in capsule form) has now got me back to daily regular as clockwork. Little or no effort. I started with (2)capsules twice a day, (suggested dose is (3) twice a day). Whereas (2) capsules was working for me, it was a bit sporadic and I did not want to start 'missing' a day or two. I then took the recommended (3) twice a day..and now it is perfect.


I am not one to believe in 'cure-alls', but Psyllium Husk does purport to cleanse intestinal health. This product has all but stopped my having to take anti-acid products after desiring a great 'pizza' or such, (once in awhile). So, (for me) it seems to be doing the 'cleanse' portion as well as regularity.


Remember, (as any product) use as directed, with close attention to water intake.


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