Sally T. Psyllium Husks 500m

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Odourless and nearly tasteless, psyllium comes from the small, reddish brown to black seeds of the Plantago psyllium plant (plantain). These tiny seeds are so rich in fibre that they’ve been prescribed for constipation and a wide range of other digestive ailments for more than 500 years.  It should not be confused with the edible banana-like fruit of the same name (Musa paradisiacal) or with the herb plantain (Plantago lanceolata) sometimes used for coughs. Plantago grows as a weed in numerous places around the world and is commercially cultivated in Spain, France, India, Pakistan and other countries. Various species of the plant are used in herbal medicine, most commonly the seeds of Plantago psyllum and P. ovata.  These seeds, so tiny they are sometimes called ‘flea’ seeds, are generally dried, ground and sold in powder form.  Psyllium is sometimes added to breakfast cereals.

Suggested uses that it may assist with:

• Constipation, diarrhoea
• Diverticular disease
• Irritable bowel syndrome
• Prevention of gallstones
• Haemorrhoids
• Lowering cholesterol
• Normalizing colon ecology
• Bulk stool formation

How it works and what it benefits:

• When mixed with water, the fibrous husks of psyllium seeds form a gel-like mass which absorbs excess water from the intestines and creates larger, softer stools.  Psyllium helps to lower cholesterol by binding to cholesterol-rich bile in the digestive tract, causing the body to draw cholesterol from the bloodstream.  As a source of soluble fibre (the kind of fibre that blends with water), it’s particularly suitable for those people who don’t eat enough fibre-rich foods, such as whole grains, legumes, fruits and vegetables.
• It absorbs water and lends bulk to stools. This softens them making them easier to pass.  It doesn’t cure haemorrhoids but passing softer stools reduces irritation and pressure.  In people with diverticulitis – in which small pockets of the intestine’s lining trap faecal particles and become susceptible to infection – psyllium bulks the stools and speeds their passage through the intestine, helping to alleviate the problem. 
• On the other hand, psyllium’s ability to absorb large amounts of excess water from loose stools is an effective treatment for diarrhoea. It has been well known for centuries as the remedy for normalising bowel function. 
• New research shows that psyllium offers an added benefit of lowering blood cholesterol. The lowering of cholesterol especially the ‘bad’ LDL-cholesterol that can stick to artery walls and leads to heart disease is now an important function of Psyllium Husks. 10g or more of psyllium has been used for 6 weeks or longer which lowered LDL from 6 – 20%.  This is a greater reduction than the drop following a cholesterol-lowering low fat diet.

Dosage:

Usual dosage is 1 – 3 tablespoons (or up to 10g) 2 or 3 times a day.  One capsule provides about 500mg of psyllium.  Psyllium does not have a great taste – hence the capsules.  Relief of constipation can take 12 to 24 hours, although it can take as long as three days.  Because psyllium absorbs water, always consume it with large amounts of fluid. 

Note: Psyllium can cause temporary bloating and increased flatulence due to its high fibre content this normally eases by slowly increasing psyllium intake over several days.

Supplement information