Psyllium, also called “Plantain oval”, is one of the types of natural seeds that produce husks rich in soluble fiber, and it is cultivated in Asia and India in particular; Where intensify the greatest proportion of its benefits in the seed casing.
Close Dr.. Reham Abdel Raouf, Clinical Nutrition Consultant andObesity treatment and topical slimmingThe most common form of psyllium is supplements or capsules rich in the beneficial extract of it. Soluble fiber controls blood sugar and helps lower cholesterol. Psyllium fiber also suppresses appetite by creating a jelly-like substance in the body. Gut, help you feel full for longer; Which may promote weight loss.
The difference between soluble and insoluble fiber
says Dr. Raham: “There are two types of soluble fiber, found in foods such as oat bran, nuts and legumes, and they pull water into the intestines to form a gel-like substance that slows digestion, while insoluble fibers are those found in vegetables and whole grains, and they help to allow foods to pass through the digestive system more quickly; Therefore, it is useful in cases of constipation; Knowing that both soluble and insoluble fiber are equally important to overall health, disease prevention and healthy digestion.”
Soluble fiber and satiety
Psyllium husks are an insoluble fiber that promotes satiety. As mentioned, by forming a thick gel in the stomach, this increases the feeling of satiety, which in turn helps discourage overeating; Eating psyllium husks before breakfast and lunch for 3 days leads to reduced feelings of hunger and a feeling of fullness between meals.
Weight loss and chronic disease
says Dr. Raham: “Increasing satiety is not the only benefit of adding more fiber to your diet; Studies show a link between gel-forming fiber and weight loss among people with chronic diseases, such as metabolic syndrome, heart disease and type 2 diabetes. Psyllium husks lower cholesterol and improve insulin response in patients with metabolic syndrome. The jelly-like fiber may help facilitate weight loss. As a result of improving metabolic health, it also improves blood lipids.”
The nutritional value of 100 grams of psyllium husks (one teaspoon)
Psyllium husks are a relatively inexpensive and readily available source of fiber.. One teaspoon of psyllium husks contains about 3 grams of fiber, 18 calories, 0.9 milligrams of iron, 4 milligrams of carbohydrates, and 5 milligrams of sodium.
The health benefits of psyllium husks
plurality of d. The health benefits of psyllium husks are as follows:
Prevention of digestive problems.
– Reduce cholesterol and triglycerides.
Maintain a healthy weight.
Promote the health of the heart and circulatory system.
Prevention of irritable bowel syndrome.
Clean the body of toxins.
Psyllium husks use and side effects
says Dr. Reham, if you are considering using psyllium husks for weight loss; Talk to your doctor first, and she recommends the following:
– Start with a low dose of psyllium husks, then slowly increase the amount over 1-2 weeks; Until you reach the recommended dose.. Mix psyllium husk fibers well with the recommended amount of water on the back of the package.
– Psyllium husk is generally considered safe when used as recommended, but it may lead to side effects such as: gas, bloating, stomach pain, diarrhea, and nausea. Although this is rare, some people have some allergic reactions to it.
Psyllium husks should not be taken by people with severe stomach problems such as: appendicitis, intestinal obstruction, cramps or difficulty swallowing, adenomas of the colon and rectum, or narrowing or blockages anywhere in the digestive tract. People with kidney disease who take certain medications may not be able to take psyllium fiber supplements.
– Taking psyllium husks with insufficient fluids or in large doses, may cause intestinal obstruction; If constipation worsens while taking psyllium, you should stop taking it, and you should contact your doctor immediately if any of the following symptoms appear: breathing problems, skin rash, swelling and puffiness; Especially in the throat and face, vomiting.
Note from “Madam Net”: Before applying this recipe or this treatment, consult a specialist doctor.
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