Psyllium: A natural source with many benefits

Psyllium: A natural source with many benefits

If you are looking for a natural way to improve your digestive health, you may want to consider taking psyllium husks. Psyllium is a soluble fiber that can act as a laxative and help with diarrhea, constipation and other bowel disorders. It can also help lower cholesterol and blood sugar levels. In addition, it is gentle on the stomach and has few side effects. But how much psyllium should you be taking? And what are the best ways to consume it? Keep reading to find out.

Psyllium: What is it?

Psyllium, or ispaghul, is a plantain that thrives in dry or arid conditions. This annual plant easily adapts to the climate and tolerates extreme climatic conditions such as drought, heat and cold. Its seeds, rich in fiber and mucilage, were once used as a laxative by the Egyptians, who also used them to treat urinary tract infections.

Since then, psyllium has enjoyed unequivocal popularity for its medicinal properties against several diseases. It is rich in soluble fiber, which dissolves in water to form a gel-like substance. It is found in foods such as oats, beans and apples.

Psyllium is added to some breakfast cereals and is also available as a dietary supplement. Psyllium husks are the most common form. It is the inner part of the seed that is removed and dried to make psyllium powder.

5 main benefits of Psyllium.

1. Psyllium is good for gut health.

Some research suggests that psyllium may benefit gut health. For example, one study showed that psyllium was effective in treating diarrhea and constipation in children with Crohn’s disease. Because it can help reduce inflammation in the gut, possibly by promoting the growth of good bacteria. In addition, psyllium has been shown to reduce markers of intestinal permeability, which may lead to protection against leaky gut syndrome. Plus, its superpower even helped improve symptoms of irritable bowel syndrome (IBS). Including bloating, abdominal pain and constipation. Psyllium is generally considered safe and well tolerated by most people.


To reap the benefits of this supplement, opt for the powdered brown variety that is obtained from seed pods. So; you should drink it with plenty of water. 200 ml of water per 10 g of powder to be consumed in the morning or evening. You can drink it two to three times a day. Before consuming, first soak the desired amount in lukewarm water to help the stomach acids digest more easily. Leave to soak for a maximum of 3 hours.

  1. Psyllium can lower cholesterol.

Research shows that psyllium can help lower cholesterol by binding to cholesterol molecules and eliminating them from the body through the stool. Psyllium has also been shown to raise HDL (good cholesterol) while lowering LDL (bad cholesterol). In addition, psyllium may help reduce the risk of heart disease by preventing plaque build-up in the arteries. For these reasons, psyllium can be an effective treatment for high cholesterol.


It should be noted that the advice of your doctor is necessary before taking psyllium. For those who suffer from hypercholesterolemia. You can consume up to 10g of powdered psyllium in 100ml of water, up to four times a day.

  1. Psyllium helps regulate blood sugar levels.

Remember its soluble fiber? Psyllium is essential for lowering blood sugar. When psyllium is ingested, it forms a gel-like substance that slows digestion and absorption of sugar into the blood. This effect can help prevent blood spikes after meals. In addition, psyllium promotes regularity and may reduce the risk of type 2 diabetes.


For people suffering from type 2 diabetes, it is essential to talk to your doctor about this, as psyllium is already known for its ability to naturally regulate blood sugar levels. Therefore, the dosage of your medication needs to be adjusted.

  1. Psyllium can help you lose weight.

Still, thanks to its wealth of soluble fiber, psyllium can support weight loss in several ways. First, it helps maintain feelings of fullness after a meal, reducing the risk of snacking between meals. Second, it helps regulate blood sugar levels, preventing the spikes and drops that can cause cravings. Third, it slows the absorption of fat and calories from food, so you take in fewer calories overall. Finally, psyllium supports healthy digestion and elimination, two essential elements for maintaining a healthy weight.


Take 2 tablespoons of psyllium seeds and soak them in 200 ml of boiling water. Leave them on for 4 hours. Start drinking an appetite suppressant drink 30 minutes before a meal. Remember to drink plenty of water throughout the day.

  1. Psyllium is your showcase in the kitchen.

Psyllium husks can be used in cooking as a thickener or binder. When mixed with water, it creates a gelatinous mass that can replace eggs or butter in recipes.

People with celiac disease or gluten intolerance will be surprised to learn that psyllium could be added as a basic ingredient in their baked goods because it does not contain gluten.

Psyllium husks are also a good source of prebiotics, which support the growth of healthy bacteria in the gut. Additionally, psyllium is low in calories and carbohydrates, making it a good choice for people on a low-carb diet. Overall, psyllium is a versatile kitchen aid that can be used to improve gut health and add texture and flavor to recipes.


Buns, pizza or any other type of pastry can then be made from this dough. You will need:

  • 1 cup of water
  • 1 cup tapioca flour
  • 1/4 cup psyllium husk powder
  • 1 teaspoon of salt
  • 1 tablespoon of olive oil

Just mix the psyllium with water and let it sit for a few minutes. Then add the tapioca flour and mix until the dough is smooth. If the dough is too sticky, add more flour until it reaches the desired consistency. Once the dough is ready, shape it into a loaf and bake on a low heat until cooked through.

* Presse Santé strives to convey knowledge about health in a language accessible to all. IN NO CIRCUMSTANCES can the information provided replace the advice of a medical professional.
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