What is psyllium?
Psyllium is a soluble fibre that is extracted from the seeds of the Indian plantain. Psyllium is distinguished by its ability to bind water, which allows it to increase its volume several times. Psyllium is a herbal dietary supplement that helps to aid normal digestive function or supplement the recommended daily intake of dietary fiber.
Effects of psyllium
Psyllium is particularly popular for its positive effects on digestion - it helps to resolve constipation or other digestive problems, ensures regular bowel movements and acts as nutrition for the gut microbiome. Furthermore, it can:
- lower blood sugar levels,
- increase satiety and thus promote weight loss,
- reduce cholesterol levels,
- reduce the risk of heart disease.
Side effects such as diarrhoea, abdominal pain or gas are usually caused by too high doses of psyllium and insufficient fluids.
Psyllium is also often associated with alleviating the symptoms of chronic digestive diseases. Given the mixed results of studies , it is advisable to consult a physician in this case.
How to take psyllium?
Psyllium should be taken with food and along with plenty of fluids. Taking psyllium on an empty stomach or at bedtime reduces its effectiveness. If taking medication, a minimum of 2 hours apart is recommended. The usual daily dose of psyllium is between 5‑10 g. Psyllium, as well as other types of fiber, can be taken on a long‑term basis.
Dietary supplements with psyllium are available in tablets, capsules, but most often in the form of a crushed powder that can be dissolved in water, added to smoothies, porridges, yoghurts, or used in cooking and baking. Try our Vilgain Psyllium which is also of organic quality!