Digestive health: the multiple benefits of 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.