Psyllium Fiber and Weight Loss

The importance of high fiber diet is becoming popular especially to those who want to lose weight. Along with the shot to fame of high-fiber cereals is the rise to familiarity of one of its lesser known ingredient: psyllium fiber.

Psyllium fiber is a water soluble fiber similar to fiber found in grains such as oats and barley. It comes from psyllium husk which covers the brown, tiny gel coated, tasteless and odorless psyllium seed. This plant is native to Asia, the Mediterranean region and North Africa. Its use can be traced back to traditional Indian and Arab medicine. Arabs used Psyllium during the Middle Ages while references of its use can be found in ancient Indian prescriptions for its healing properties and traditional uses.

The seed husks are used in the food industry to form gels that give thickening and textural changes to foods. It can be used in baked goods as a low calorie source of fiber, in ice creams and sherbets as a natural stabilizer. It is approved in the U.S. both as a supplement and bulk laxative. Unlike insoluble fiber such as wheat bran and oat bran, it does not cause irritation and allergic reactions. Moreover, the amount of soluble fiber in psyllium is much higher than oat bran. Psyllium yields 60 to 70 percent soluble fiber, eight times that of oat bran. It is also safe for long term use.

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Psyllium fiber is considered pure dietary fiber. It is not broken down as it passes down the gastrointestinal tract and so psyllium has no nutritive value other than as a source of fiber. What is so special about psyllium fiber is its capacity to attract and bind water. Upon absorbing water, it increases in volume swelling about 35-50 times its size and creating a spongy, gelatinous mass in the bowels. Thus, when taken by humans, it acts like a huge sponge inside the colon and intestines. This simple process may bring the following health benefits to the body:

1. Maintains a Healthy Colon
   Psyllium is an excellent colon cleanser. It breaks down and moves toxic waste matter stuck in the folds and crevices of the bowel. A healthy colon is also necessary to maximize the benefits of healthy diet. Otherwise, poor elimination can cause toxic buildup from accumulated waste and weaken the immune system, paving the way for illness. The American Cancer Institute recommends eating 20-35 grams of fiber a day. Every 100 grams of psyllium provides 71 grams of soluble fiber.
2. Therapeutic Advantages for people with Diabetes
   Psyllium fiber improves the control of blood glucose concentration and acts as natural insulin to give patients suffering from diabetes a good therapeutic advantage. With this, its not only ideal for weight los but also for theraphy.
3. Reduce Bad Cholesterol and Lowers the risk of Coronary heart Disease (CHD)
   Psyllium’s ability to absorb water helps to increase the body’s ability to eliminate cholesterol through the bowel. Psyllium reduces LDL (low-density lipoproteins) or “bad” cholesterol, while having no significant effect on the HDL (high-density lipoproteins) or “good” cholesterol. The bad cholesterol is passed through the bowels, thus lowering one’s cholesterol levels. Lower “bad” cholesterol reduces the risk of Coronary Heart Diseases. Low-fat diets which included Psyllium had a greater cholesterol-lowering effect than low fat diets without Psyllium. Incorporating Psyllium into food products is also more effective at reducing blood glucose response than use of a soluble-fiber supplement that is separate from the food.
4. Helps Reduce Diarrhea and Relieve Constipation
   The bulking effect caused by the absorption of water by the Psyllium fiber helps to relieve diarrhea. Incidentally, this bulking effect is also used to treat constipation by increasing fecal bulk and loosening stools.
5. Achieve You Weight Loss Goal
   Psyllium’s absorption of water causes the fiber content to expand and creates a feeling of fullness in the stomach. The sensation of fullness reduces hunger craving. Reduced hunger craving mean less unhealthy eating which in turn lead to weight loss.
   For people who wish to lose weight, it is always recommended that diet and exercise be used in conjunction with the Psyllium. It is also advised to drink at least 6-8 glasses of water a day while using Psyllium because of its ability to absorb fluids in the intestine. Choking is a hazard if psyllium is taken without adequate water and thickens in the throat.