PSYLLIUM HUSKS: BENEFITS AND USAGE

by Peter Finkle, Director of Quality Assurance, Yerba Prima, Inc.

What are the benefits of psyllium husks?

·        Promote regularity and easy elimination

·        Remove toxins for better health

·        Improve digestion

·        Help lower elevated cholesterol levels for heart health

·        Help balance blood sugar levels

·        Reduce problems with diarrhea or loose stools

·        Protect the health of the colon

Requirements for good health include proper digestion of nutrients and proper elimination of toxins.  If the body is allowed to accumulate toxins, chemicals and excessive waste products, these toxins can back up into the body and can cause headaches, loss of energy, fatigue or aches and pains.  Over the years, toxins can also contribute to serious illness.  Fiber as part of a good health regimen supports proper digestion and elimination to help prevent and alleviate these problems.

Leading health experts recommend that we eat 25 to 35 grams of fiber daily, but most people consume only 10 to 15 grams a day.  Psyllium seed husks are a concentrated source of dietary fiber with many benefits.  Psyllium husks help promote normal regularity and easy elimination through their bulking action.  As a bowel normalizer, they also help reduce problems with loose bowels and diarrhea.  Psyllium husks trap and remove toxins from the body.  They speed transit time, so toxins and waste are not reabsorbed from the colon into the bloodstream.  Numerous medical studies show that psyllium husks help to lower high cholesterol levels, and thus help protect against the risk of heart disease.  Recent research indicates that psyllium husks help to balance blood sugar levels as well as lipid levels in people with diabetes.

What are Psyllium husks?

Psyllium is a member of the plant family Plantaginaceae.  It is not related to wheat and does not contain gluten.  Psyllium husks are from the outer coating of the psyllium seed, like the bran layer of grains.  There are several species of psyllium, but the seed husks from Plantago ovata, also known as blonde psyllium, are the best quality and have the highest fiber content.  This is the only kind that Yerba Prima uses.

How Do Psyllium Husks Work?

Psyllium husks are a concentrated source of dietary fiber, composed mostly of hemicellulose.  They are not digested in the small intestine, but are partially broken down in the colon, where they act as a food source for friendly flora.  Mostly, they act as a sponge in the intestinal tract, swelling as they absorb water, toxins and waste material.  This forms a soft, bulky mass that passes through the colon more quickly and evacuates more smoothly and easily.

How Do I Take Psyllium Husks?

For consistent results, it is best to take Psyllium Husks daily.  To promote regular elimination and remove toxins, take them any time of the day that is most convenient for you, 1 - 3 servings a day.  To help lower high cholesterol levels and balance blood sugar levels, they are most effective taken with meals or near mealtime, 10 grams per day.  There are 10 grams in 2 servings per day of Psyllium Husks Powder or Psyllium Whole Husks, or in 4 servings per day of Psyllium Husks Caps.  To support weight loss by giving a full feeling in the stomach, take them 10 - 20 minutes before meals with 8-16 ounces of liquid.  To take, stir the powder or whole psyllium husks into a glass of water, juice, milk, soy drink or rice drink and consume immediately.  For easiest mixing, use a shaker jar.  Make sure to drink at least 8 ounces of liquid with each serving.  When taking the capsules, take 1 capsule at a time and also drink a full glass of liquid.  For variety, psyllium husks can be incorporated into soups, sauces or smoothies.  Remember that they will thicken whatever they are added to, so adjust the liquid accordingly.

Can I Take Them Along With Vitamins or Medicines?

Taking a normal serving size of psyllium husks does not have a significant effect on the absorption of any nutrients.  Thus, psyllium husks can be taken either with meals or between meals, either with other supplements or separate from them.  Psyllium husks generally do not interact with medicines.  Consult with your doctor or pharmacist if you are taking medication, as he or she may recommend taking the psyllium husks one or two hours away from the medication.

How Much Fiber Do They Have?

As a concentrated source of dietary fiber, the husks have only very small amounts of other nutrients such as carbohydrates, protein, fat, vitamins and minerals.  Carbohydrate, protein and fat content are all less than 1 gram per serving.  Calorie content is only 8 - 15 calories per serving.  Their nutritional value lies in the numerous benefits of dietary fiber.  The dietary fiber content of quality psyllium husks products is:

·        Psyllium Husks Powder: 4 – 4 ½ grams of fiber per 5 gram serving (1 rounded teaspoon)

·        Psyllium Whole Husks: 4 – 4 ½ grams of fiber per 5 gram serving (1 tablespoon)

·        Psyllium Husks Caps: 2 – 2 ¼ grams of fiber per 4-capsule serving

Are Psyllium Husks Safe?

Psyllium husks are very safe, and are used by millions of people each year throughout the world.  Unlike stimulant laxatives, psyllium husks are not habit forming.  They can be used every day as long as desired.

A very small number of people are allergic to psyllium and cannot use it.  For nearly everyone, psyllium husks are safe to use anytime, including during pregnancy or while breast-feeding.

Which Form of Psyllium Husks Should I Take?

Psyllium Husks Powder provides maximum intestinal bulking and waste removal activity.  Some people prefer Psyllium Whole Husks because they don’t gel as quickly in liquid.  Psyllium Husks Caps are convenient for traveling or taking at the office.  Whichever form you choose, you can enjoy the health benefits of this wonderful dietary fiber every day.

© Peter Finkle 2002, 2003                                                                                                     literature\psyllium husk benefits 6-03