Psyllium Husk: A Keto-Friendly Superfiber

Psyllium husk is a type of fibre derived from the Plantago ovata plant and is commonly used as a gentle bulk-forming laxative. It is often used to relieve constipation, but its benefits extend further, especially for those on a ketogenic diet. The keto diet, which is high in fat and low in carbohydrates, can cause digestive issues and constipation due to reduced fibre intake. This is where psyllium husk comes in.

Benefits for weight loss

Psyllium husk is a popular supplement for those on the keto diet, offering a range of health benefits, including supporting weight loss.

Improving Satiety

Psyllium husk is a soluble fibre that absorbs liquid in the body, giving a feeling of fullness and reducing appetite. This can help to promote weight loss by reducing the desire to eat. In one study, researchers found that a group of overweight individuals who were given a healthy diet plus psyllium experienced greater reductions in BMI, weight, and body fat percentage than those given a placebo.

Reducing Cravings

The fibre in psyllium husk helps people feel fuller for longer, reducing food cravings. This can assist in weight loss by helping people stick to their diet and avoid unhealthy snacks between meals.

Promoting Healthy Bowel Movements

Psyllium husk is a natural laxative that improves digestive health and relieves constipation. Healthy bowel movements are essential for optimal health and can help with weight loss by ensuring the body eliminates waste efficiently.

Lowering Cholesterol

Psyllium husk can lower total and low-density "bad" cholesterol levels in the body. As a dietary fibre, it binds to cholesterol released by the liver and pulls it out of the body through the digestive tract. This can support weight loss by improving overall health and reducing the risk of heart disease.

Balancing Blood Sugar

Psyllium husk's ability to slow nutrient absorption and delay gastric emptying may help stabilise blood sugar levels, which is beneficial for weight loss, especially for those with type 2 diabetes. In one study, researchers found that a group of type 2 diabetics who were given psyllium experienced improved blood glucose control and a decrease in LDL cholesterol.

Overall, psyllium husk can be a beneficial supplement for those on the keto diet who are looking to improve their health and support their weight loss journey. It is important to note that individual results may vary, and it is always best to consult with a healthcare professional before starting any new supplement.

Appetite suppression

Psyllium husk is an effective appetite suppressant, and this is one of the reasons it has become popular with keto dieters. The high-fibre content of psyllium husk means it can fill you up with minimal calories. When combined with water, it forms a gel-like substance in the gut, which signals fullness and switches off your desire to eat. This can be an effective way to reduce the amount of food you eat and help with weight loss.

The soluble fibre in psyllium husk absorbs water in the digestive tract and expands, increasing the volume in the stomach and intestines, which helps to signal fullness. It also slows digestion, so the sugars in food take longer to reach the bloodstream, preventing insulin spikes that can increase hunger and cravings.

The recommended dosage of psyllium husk is 1/2 to 2 teaspoons per day, up to a total of 30 grams. It is important to drink plenty of water when consuming psyllium husk to avoid digestive discomfort and ensure it can bulk and bind effectively.

As well as suppressing appetite, psyllium husk has other health benefits, including improving digestive health, regulating blood sugar, and reducing the risk of cardiovascular disease.

Blood sugar control

Psyllium husk is a type of fibre derived from the Plantago Ovata plant, which is native to Western and Southern Asia. It is a soluble fibre that can be consumed in powder or capsule form, and it is often used as a dietary supplement.

Psyllium husk has been shown to have several health benefits, one of which is blood sugar control. This is especially relevant for people with type 2 diabetes. Psyllium husk can help manage blood sugar levels by delaying nutrient absorption and slowing the transportation of food through the digestive system. This, in turn, can help stabilise blood sugar levels.

In one study, researchers found that adding psyllium to the diet of type 2 diabetics resulted in improved blood glucose control and a decrease in LDL cholesterol. Another study showed that consuming psyllium supplements could affect the body's glycemic response to a meal, leading to lower fasting blood sugar and haemoglobin A1C levels.

The positive impact of psyllium husk on blood sugar levels is likely due to its soluble fibre content. Soluble fibre attracts water and forms a gel-like substance, which helps to slow down digestion. This can be particularly beneficial for people with diabetes, as it can prevent a sharp rise in blood sugar levels after a meal and improve the sensitivity of cells to insulin.

Overall, psyllium husk is a promising natural supplement for blood sugar control, especially for those with type 2 diabetes. However, more research is needed to fully understand its effects.

Constipation relief

Psyllium husk is a type of fibre derived from the Plantago Ovata plant, which is native to Western and Southern Asia. It is a popular supplement for those on the keto diet, as it is a good source of soluble fibre and has virtually zero digestible carbs.

Psyllium husk is often used to relieve constipation. It is a bulk-forming laxative, which works by binding to partially digested food that is passing from the stomach into the small intestine. It then helps with the absorption of water, which increases the size and moisture of stools, making them easier to pass. This is in contrast to some other laxatives, which either cause contractions of the intestines or draw water from the intestine to soften stools.

The recommended dosage of psyllium husk for constipation is between 5 and 24 grams per day. It should always be taken with a full glass of water, and it is important to drink plenty of fluids when consuming psyllium husk to avoid side effects such as bloating and flatulence.

In addition to relieving constipation, psyllium husk may also help to lower cholesterol, manage blood sugar levels, and reduce the risk of cardiovascular disease.

Prebiotic properties

Psyllium husk is a prebiotic that feeds healthy bacterial colonies (probiotics) in the digestive system. It is a type of fiber derived from the Plantago Ovata plants native to Western and Southern Asia. It is made from the husks (dry outer covering) of the plant's seeds. It is most commonly consumed in wafer or powder form and is often used as a thickener or binder in cooking.

Psyllium is a known laxative and is the main ingredient in numerous over-the-counter laxative medications. It works by retaining water to help loosen and bulk up stools, making them easier to pass through. It can be used to help ease constipation and prevent complications such as hemorrhoids and anal fissures.

Psyllium is also a prebiotic, which is needed for healthy colonies of probiotics to grow in the gut. A healthy colony of good bacteria in the digestive system is essential for healthy immune function. The body is better able to fight infection, reduce inflammation, and maintain healthy tissue and cells.

Psyllium has a gel-like consistency that helps stools move through the colon by softening them. It not only increases stool volume but also lubricates the colon, facilitating movement. This creates a natural laxative effect.

Psyllium is also beneficial for people with irritable bowel syndrome (IBS), a digestive disorder that affects the large intestine. Psyllium, with its abundance of soluble fiber, can help relieve some IBS symptoms by assisting with both constipation and diarrhea.

Additionally, psyllium may help relieve abdominal pain by relieving pressure in the rectosigmoid junction, the area that regulates the passage of stool from the colon to the rectum for excretion.

Psyllium is generally well-tolerated and safe, but excessive consumption (quantities higher than 15 grams) can lead to bloating and flatulence. It is always best to start slowly with psyllium and increase the dosage gradually.

In summary, psyllium husk is a prebiotic that supports the growth of beneficial bacteria in the gut, improves digestive health, and enhances the body's immune function. It is a valuable supplement for maintaining a healthy digestive system and promoting overall well-being.

Frequently asked questions