Herbal extracts are common remedies in Ayurveda, India’s 5,000-year-old system of medicine. For example, turmeric is thought to support joint health according to Ayurvedic teachings, and ginger aids digestion. Psyllium husk is another useful extract thought to help relieve constipation. Because of this (and a myriad of other potential benefits), psyllium husk is becoming increasingly popular in Western society. Here, we’ll tell you more about this plant, how it can benefit our health (claims that are also backed up by modern research), and some of the many ways you can start consuming it.
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What is Psyllium Husk?
Derivation Psyllium husk, derived from the seeds of the psyllium plant native to India and Pakistan and known in Ayurveda as “isabgol” or “isphagra,” is a type of soluble dietary fiber. When the extract is ingested, it absorbs water and forms a gel-like substance in the digestive tract. This gel increases stool volume and softens it, making it easier to pass. As a result, psyllium husk is thought to relieve constipation and improve digestion.
Benefits of Psyllium Husk
Constipation is a common digestive problem characterized by infrequent and sometimes painful bowel movements. It can be uncomfortable and lead to symptoms such as bloating, stomach pain, and hemorrhoids (due to excessive straining). Constipation is one of the most common gastrointestinal complaints in the United States, affecting approximately 4 million people nationwide.
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But for some of them, research suggests that psyllium husks may provide some relief. “Psyllium is a bulking laxative,” he explains. Today’s Medical News“First, it works by binding to partially digested food on its way from the stomach to the small intestine. Second, it aids in the absorption of water, increasing the bulk and moisture of stool.” Because of this, it may also help relieve diarrhea by helping to slow and firm up loose stools.
Psyllium husk has other benefits too. Research suggests that psyllium husk may, for example, improve blood sugar levels, lower blood pressure and reduce cholesterol (psyllium husk also binds to cholesterol during digestion and helps remove it from the body). Therefore, psyllium husk may also support heart health and reduce the risk of stroke and heart disease. Stroke is the number one cause of death worldwide. In the United States alone, 1 in 5 deaths each year are due to psyllium husk.
How to Use Psyllium Husks: 5 Types to Try
Before making any diet or lifestyle changes, it’s important to consider consulting a healthcare professional first, especially if you’re already taking medication. But if you do decide to take the plunge and add psyllium husk to your daily routine, here are five options to consider — all vegan, of course.
Yerba Prima
1 Daily Capsules: Yerba Prima Psyllium Husk Veggie Capsules
Oregon-based brand Yerba Prima offers vegan psyllium husk capsules with 625 milligrams of fiber per capsule (which the brand says is 125 milligrams more than the standard). The vegan, all-natural capsules are made entirely from 100 percent pure psyllium husk, without any binders like rice or corn.
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Viva Naturals
2 Powder: Viva Naturals Organic Psyllium Husk Powder
If capsule supplements aren’t your thing, you can also buy psyllium husk in powder form. For example, this unflavored, organic powder from Viva Naturals is perfect for adding to a variety of baked goods, smoothies, soups, stews, pizza dough, and more.
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Nature’s Way
3Cereal: Nature’s Path Organic Smart Bran
Eating cereal regularly is another great way to manage your fiber intake. This cereal from Nature’s Path contains psyllium husk as well as other fiber-rich ingredients like oat bran, barley and wheat bran. The result is a delicious cereal blend that’s low in fat and boasts 17 grams of fiber per serving.
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Metamucil
Four Cookies: Metamucil Chocolate Fiber Thins
Listen up, cookie fans: Treat yourself to a little chocolate and Metamucil Chocolate Thins provide approximately 5 grams of fiber per serving, along with the added benefits of psyllium husk. If chocolate isn’t your thing, Thins are also available in Cinnamon Spice and Apple Crisp flavors.
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Bellway
Five Fruity Drink: Bellway Super Fiber Powder + Fruit
A fruity, sweet drink is one of the best ways to incorporate psyllium husk into your diet. Bellway Super Fiber Powder + Fruit comes in a variety of delicious flavours, including Pineapple Passion Fruit and Raspberry Lemon, and is sugar-free. It’s refreshing, fun and a great way to increase your fibre intake.
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For more information on vegan ingredients, read on.
Charlotte is an editor and writer at VegNews, based in sunny Southsea on the south coast of England.
At VegNews, we live the vegan lifestyle and only recommend products that we feel will make your life amazing. Our articles may contain shopping links, from which we may earn a small commission. This does not in any way influence VegNews’ editorial policy.
