Whole Psyllium Husks

As the name goes, psyllium husks are the outer seed coverings of a plant, Plantago ovata. A plant of Indian origin, this plantago species is cultivated on a large scale for extraction of psyllium husks. They contain a higher percentage of fiber than the popularly consumed whole grains. Thus, including whole psyllium husks in the diet is a simple way to meet one's daily fiber requirement. This specially holds true for people who are on a low carb diet that is free of starchy cereals and grains.

What are Whole Psyllium Husks?

Psyllium seed husks are known by the common names, plantago, ispaghula and psyllium seeds. Serving 100 g of these seed husks is equivalent to 71 g of dietary fiber. Thus, they are used as a base ingredient for formulation of dietary fiber supplements. Whole psyllium husks can be consumed as they are, or they are further dried for making other easy-to-consume products. You will get coarsely chopped psyllium husks or in ground form. The powder version is popularly used in baking gluten free goodies.

Health Benefits of Whole Psyllium Husks

When added in water, psyllium husks swell and form a gelatinous substance, known as mucilage. After ingestion, they are not digested like other food items, but absorb water and add mass to the feces. Since these seed husks have a high capacity of moisture absorption, additional water intake is a must. The various whole psyllium husk benefits are explained below.

Dietary Supplement
Adding psyllium husks in the regular diet plan benefits in maintaining good bowel health. They serve as natural bulk laxatives and help in smooth bowel movement. With regular intake of psyllium husks and adequate water, passing softer stool without straining is almost guaranteed.

Treating Digestive Problems
Whole psyllium husks are beneficial for combating common digestive problems, like constipation, diarrhea, irritable bowel syndrome and diverticular conditions. Treating constipation is also effective for ensuring normal bowel habit without straining, and combating painful hemorrhoids.

Cleansing Colon
Psyllium husks are commonly used in natural colon cleansing. They absorb moisture, form solid bulk and pass through the digestive tract. In the process, accumulated wastes from the GI tract are removed and expelled as fecal matter. Thus, these seed husks are purported as excellent choices for colon cleanse and detoxification.

Managing Diabetes
Studies conducted on the benefits of psyllium husks have shown that consuming these seed products lowers blood sugar levels and reduces the need of insulin amongst patients with type 2 diabetes. It is also claimed that regular intake of soluble fiber is effective for reducing long-term diabetes complications.

Reducing Cholesterol
Including whole psyllium husks and other fiber foods benefits in reducing high cholesterol levels. The soluble fiber adheres to the bad cholesterol in the bloodstream, and remove it. So, people having high cholesterol are advised to consume food sources that contain soluble fiber in high amounts.

Controlling Weight
As with any fiber rich food, eating psyllium husks gives a satiating feeling for a longer period and reduces appetite. A study was conducted to analyze the relation between high fiber intake and reduction in body weight. Overweight people who incorporated high fiber in the diet achieved greater weight loss result than others.

Other Benefits
In Ayurveda, psyllium husks are mentioned as effective food sources to improve blood circulation. Besides this, they are effectual for reducing high blood pressure, reducing heart diseases and minimizing risks of colon cancer. Nevertheless, more clinical trials are required to support these claims.

Side Effects of Whole Psyllium Husks

When taken in adequate amounts, there are no major adverse effects of psyllium husks. The only thing is to start taking them in small amounts, and increase the serving amount gradually. Otherwise, a large intake of these fiber rich husks at one go can lead to gastrointestinal discomfort. Other probable psyllium husks side effects are related to choking, allergies and hypersensitive responses of the immune system. They are not recommended for people who have dysphagia or difficulty swallowing. Without adequate water intake, the risks for obstruction in the esophagus and digestive tract are very high.

In a nutshell, the benefits of whole psyllium husks are really impressive. However, people having abnormalities of the digestive tract, and those who have undergone intestinal surgeries should be more cautious while taking psyllium. One word of caution is to seek medical advice before using them as a dietary supplement.