Digestive health: the multiple benefits of psyllium
Psyllium seed is recognized as having a beneficial effect on the gut, easing both constipation and diarrhea. Follow our advice to get the maximum benefit from the properties of blond or brown psyllium.
What exactly is psyllium?
The plant Psyllium, also known as ispaghula or Desert Indianwheat, belongs to the Plantaginaceae family. In India, it is known as ‘horse’s ear’ due to its distinctive shape .
It is primarily grown for the pharmacological properties of its seeds, but also for use by the agro-food industry (1).
Psyllium: what’s the difference between the blond and brown forms?
Blond psyllium comes from the Plantago Ovata variety, while the brown form (also called ‘red’ or ‘black’) is obtained from Plantago Afra (2).
Blond psyllium has the advantage of having a greater fibre content (30%) than brown psyllium (10%-12 %).
The benefits of psyllium, an excellent transit regulator
Psyllium seems to be particularly effective at helping to regulate gastrointestinal transit. Psyllium seed and its husk (external covering) contains mucilage, a form of viscous soluble fibre which absorbs and retains water from food.
A natural laxative for constipation
By absorbing water in the gut, psyllium fibre helps to soften and facilitate the elimination of stools in the case of constipation. It thus helps speed up GI transit time(3-4).
Some studies even suggest that psyllium is more effective than certain medications (5). Compared with some laxatives, it also produces fewer unpleasant side-effects such as flatulence and uncomfortable bloating.
The benefits of psyllium seed for alleviating diarrhea
Somewhat surprisingly, psyllium seed is also effective against diarrhea: the fibre actually helps to convert the water in stools into gel, making them firmer. So, whatever your particular problem, psyllium could well help improve your digestive comfort.
Psyllium seed’s other health benefits
Though psyllium is often considered primarily for its benefits on digestion, it also offers hope in other areas. Researchers believe it to be an interesting avenue for the control of cholesterol and triglycerides (6), as well as that of hypertension. (7)
Its potential for improving digestion also makes it a possible aid to weight loss (8).
Which form of psyllium should you take?
For those who regularly suffer from intestinal problems, psyllium is available in the form of a powder or ‘flour’, to be taken with plenty of water. You can, for example, try the excellent supplement Psyllium Husk, composed exclusively of blond psyllium seeds.
References
- Khaliq, R., Tita, O., Antofie, M., & Sava, C. (2015). Les applications industrielles du psyllium : un aperçu, ACTA Universitatis Cibiniensis, 67(1), 210-214.
- Rao, Monica. (2014). Caractérisation des polysaccharides du Psyllium (Plantago ovata) et leurs utilisations. Polysaccharides, 2014.
- Une approche factuelle de la gestion de la constipation chronique en Amérique du Nord, American Journal of Gastroenterology : 2005 - Volume 100 - p S1-S4.
- Ashraf, Park, Lof, and Quigley (1995), Effets de la thérapie au psyllium sur les caractéristiques des selles, le transit du côlon et la fonction anorectale dans la constipation idiopathique chronique. Alimentary Pharmacology & Therapeutics, 9: 639-647.
- McRorie JW, Daggy BP, Morel JG, Diersing PS, Miner PB, Robinson M. Le psyllium est supérieur au docusate sodique pour le traitement de la constipation chronique. Aliment Pharmacol Ther. 1998;12(5):491-497.
- Anderson JW, Allgood LD, Lawrence A, et al. : Effets hypocholestérolémiants de l'apport de psyllium en complément d'un traitement diététique chez les hommes et les femmes souffrant d'hypercholestérolémie: méta-analyse de 8 essais contrôlés. Am J Clin Nutr. 2000;71(2):472-479.
- Cicero AF, Derosa G, Manca M, Bove M, Borghi C, Gaddi AV. Différents effets de la supplémentation alimentaire en psyllium et en guar sur le contrôle de la pression artérielle chez les patients hypertendus en surpoids: un essai clinique randomisé de six mois. Clin Exp Hypertens. 2007;29(6):383-394.
- Verma, Anjali. "Tégument de psyllium (Plantago ovata) : un aliment merveilleux pour une bonne santé." (2015).
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