Psyllium Powder
Psyllium Powder
Snapshot
Psyllium Powder is a soluble fiber supplement derived from the husks of Plantago ovata seeds, used to support digestive regularity, cholesterol management, and blood sugar control.
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What is Psyllium Powder?
Psyllium Powder consists of the mucilaginous outer husk of Plantago ovata seeds, which absorbs water to form a viscous gel in the gastrointestinal tract.
Where It Comes From
Harvested from mature psyllium plants primarily in India and Iran, seed husks are cleaned, dried, and milled into a fine, light tan powder.
Key Nutrients & Compounds
Provides 70โ80% soluble fiber (primarily arabinoxylan), which forms a gel to slow digestion, increase stool bulk, and feed beneficial gut bacteria.
Health Benefits
Psyllium Powder promotes regular bowel movements and alleviates both constipation and mild diarrhea; helps lower LDL cholesterol by binding bile acids; and moderates postโprandial blood glucose spikes.
Recommended Dosage
5โ10โฏg (1โ2โฏtsp) of powder mixed with 8โฏoz (240โฏmL) water, taken 1โ3 times daily before meals; begin with a lower dose and increase gradually to minimize gas and bloating.
How to Use It
Stir thoroughly into water or juice, drink immediately, and follow with an additional glass of water; can also be added to smoothies or sprinkled on foods, ensuring adequate hydration.
Who Should Use It?
Individuals seeking to improve digestive regularity, manage cholesterol or blood sugar levels, or increase daily fiber intake; useful for those on lowโresidue or lowโFODMAP diets when tolerated.
Possible Interactions or Cautions
May interfere with absorption of medications and nutrients if taken simultaneously; separate psyllium and other oral medications by at least two hours; excessive use without fluids may cause choking or obstruction.
Final Thoughts
Psyllium Powder is a versatile, wellโresearched soluble fiber that supports gastrointestinal health, cardiovascular risk factors, and glycemic control when used properly.
Scientific Studies
Anderson JW, Allgood LD, et al. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia. Am J Clin Nutr.โฏ2000;71(2):472โ479. https://doi.org/10.1093/ajcn/71.2.472
Solร R, et al. Supplementation with psyllium improves lipid profile and glycemic control in type 2 diabetes: systematic review and metaโanalysis. Am J Clin Nutr.โฏ2010;92(4):885โ893. https://doi.org/10.3945/ajcn.2010.29519
McRorie JW Jr, Fahey GC Jr. A review of gastrointestinal physiology and the mechanisms underlying the health benefits of dietary fiber: matching an effective fiber with specific patient needs. Clin Med Insights Gastroenterol.โฏ2015;8:13โ27. https://doi.org/10.4137/CGast.S16386