Psyllium Husk

Psyllium husk is an ancient fiber that is water-soluble and slightly fermentable. Today you can find it over the counter as a capsule or a powder; for example, the active ingredient in Meta-mucil's is psyllium husk. Although known mainly as a laxative, it has many other proven health benefits. Three key factors contributing to its unique advantages are its solubility, viscosity & mild fermentability by gut bacteria.

For example, taking in up to 10g of psyllium husk a day can lower "bad cholesterol" (LDL, non-HDL & ApoB), reducing the risk of heart disease. There are two ways psyllium husk can do this, first, by trapping and expelling bile (​which contains cholesterol) from the digestive tract via poop. Second, fermentability (i.e., gut bacteria feed on it-literally) leads to increased production of short-chain-fatty-acids. As a result, 10-15g of psyllium husk a day is a proven approach to lower cholesterol.

Another benefit of psyllium is that it curbs appetite and helps you stay satisfied. A healthy diet and 10g psyllium twice a day can support weight loss and reduce blood sugar in those with type 2 diabetes.

Lastly, psyllium is superior for managing IBS (constipation, diarrhea, or mixed). Its advantage comes from three factors; First, it holds water, which helps soften stool and relieve constipation. Second, psyllium's viscous consistency leads to a faster/smoother transition in those constipated and a slower movement in loose or watery stool. Lastly, psyllium causes less gas and pain because it is more resistant to gut bacteria fermentation than other soluble fibers (e.g., oats). During fermentation, bacteria produce beneficial short-chain-fatty-acids and gas. Although everyone gets gas, those with IBS have a more sensitive stomach and may experience pain and/or bloating with gas production. For these reasons, psyllium is superior for managing IBS.

Psyllium is not a magic bullet; it is merely an ingredient of a healthful diet and may not be appropriate for everyone. First, contamination with psyllium seed during de-husking may cause an allergic reaction. Second, without sufficient fluid, blockage of the esophagus (the tube between throat and stomach) or even further down the gut has been reported, especially in older people with swallowing difficulty and those with a history of bowel perforation or other gastrointestinal issues. Lastly, there are other gastrointestinal complaints such as flatulence, bloating, indigestion, and nausea.

Psyllium capsules are sold over the counter and provide ~0.5g fiber per capsule. If you are more interested in the actual husk, one teaspoon provides 5g, and one tablespoon a whopping 7g. When starting any fiber, make sure you take in enough fluid and start slow and gradually build to your desired amount. Try a Berry Hussk'd Smoothie.