Getting to Know Psyllium Husk
Is there anything more frustrating than dealing with constipation? You wake up feeling bloated, your pants don’t fit, you are tired…feeling “backed up” is absolutely no fun at all! Now I know that constipation and bowel movements aren’t exactly topics that people want talk about. But paying attention to our bowel movements and gut health is important, especially when we are working to promote wellness throughout our bodies. Did you know that as we age, our bowel habit can begin to change? The most common symptom that aging adults experience is constipation, which is typically defined as less frequent bowel movements, usually two or fewer per week. As a result, most people turn to harsh laxatives in attempt to relieve their constipation. Here’s the thing; many of these laxative products can lead to electrolyte disturbances, dehydration and mineral deficiencies. Long-term use can even result in potentially permanent damage to the digestive system. Fortunately, there is a natural solution to relieving constipation.
What is psyllium husk?
We all know the importance of including fiber into our daily diet, especially as it relates to promoting good gut health. But not all fiber is created equal! Psyllium husk is a source of both soluble and insoluble fiber. Soluble fiber dissolves in water and creates a gel that has been shown to improve digestion. Insoluble fiber attracts water into your stool, helping to soften it up and make it easier to pass. Because psyllium contains both soluble and insoluble fiber, it has been used for hundreds of years to help people with digestive issues. It comes from a plant that is called Plantago Ovata, which is an annual herb native to Asia, the Mediterranean region and North Africa. The seed from the plant is what is harvested and used in the production of psyllium husk powder.
What are the benefits of psyllium husk?
- Digestive health – The most common reason why people supplement with psyllium husk is for digestive reasons. Because psyllium is a bulk-forming natural laxative, it soaks up water in your gut and makes it easier for stool to pass without any unwanted gas. One study found that psyllium had a greater effect on relieving constipation than wheat bran (an insoluble fiber) as well as promoting a higher quality of weight, moisture and texture on stools. (https://pubmed.ncbi.nlm.nih.gov/2831263/) Another study showed that taking 5.1 grams of psyllium twice a day for two weeks increased the water content and weight of stools as well as total number of bowel movements. (https://pubmed.ncbi.nlm.nih.gov/9663731/) Psyllium is also a prebiotic which means it helps to promote the growth of “good bacteria” within the gut. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358997/)
- Lower blood sugar levels – Not only is psyllium beneficial for promoting good digestion, it has been shown to help lower blood sugar levels in the body. Fiber supplements help to control our glycemic response when we eat by reducing insulin and of course, our blood sugar levels. This is especially true when it comes to water soluble fibers, such as psyllium. A study found that when participants took 10 grams of psyllium (twice per day), they had a reduction in constipation, body weight blood sugar levels and cholesterol. (https://www.sciencedirect.com/science/article/abs/pii/S096522991830133X?via%3Dihub) Since the fiber in psyllium helps to slow the digestion of food, many people take it when eating (rather than on its own) to help manage their blood sugar levels. (https://pubmed.ncbi.nlm.nih.gov/1654354/)
- Assist with weight loss – Another popular reason for people wanting to supplement with psyllium is because it can help with weight management. Research has shown that fiber forms viscous compounds to help control the appetite. (https://www.sciencedirect.com/science/article/abs/pii/S096522991830133X?via%3Dihub) Because it is such a bulk-forming supplement, psyllium slows the stomach from emptying its contents, thus giving people a feeling of being full. As a result, our appetite decreases, and we are less likely to overeat. One study found that taking 10.2 grams of psyllium before breakfast and lunch led to a significant reduction in hunger, the desire to eat and an increase of fullness between meals. (https://www.sciencedirect.com/science/article/pii/S0195666316301738?via%3Dihub) If you are trying to lose weight, it is important that you speak with your local healthcare practitioner to determine if psyllium will be right for you.
Why Superior Labs 100% Natural Psyllium Husk?
Not all supplements are beneficial and pure for our bodies. Many of the products found in the market contain harsh ingredients that can do more harm than good. Superior Labs 100% Natural Psyllium is free from magnesium stearate, dioxides, preservatives and artificial ingredients. Each capsule contains 1000mg of pure, organic psyllium husk and is manufactured in small batches to ensure quality and efficacy. In addition to this, each batch is third party tested and certified to ensure safety in the supplements. The product is then manufactured in an FDA registered and GMP compliant facility for superior quality assurance. Learn more about the benefits of Superior Labs 100% Natural Psyllium Husk here. (https://superiorlabs.com/collections/digestive-health/products/psyllium-husk)