Psyllium Husk Powder Is The “it” Supplement. But Should It Be?
NOTHING REVTS appetite is like hearing the words “psyllium husk powder,” we know. But the addition is going on now. Which is interesting, because psyllium husk powder is not new.
Kim Yawitz, RD, owner of Two Six Fitness in St. Louis, Mo., remembers seeing psyllium husk powder on her grandmother’s counter in the mid-1980s, and says that it has recently become popular among gluten-free cooks, ” who discovered that it provides some of the sponginess often lacking in gluten-free bread and other baked goods.
Additionally, numerous social media posts claiming that psyllium powder can help with weight loss, especially when taken before a meal, create a buzz around this remedy. normal seat.
First, what you need to know about psyllium husk powder and if the supplement is right for you.
What is psyllium husk powder?
Psyllium husk powder is a bulk supplement. The supplement contains fiber and is used to help relieve constipation and keep things moving regularly.
More technically speaking, as Yawitz says, psyllium husk powder is a supplement derived from Plantago ovata (psyllium) plant. “It is made by grinding or grinding the outer seed coat of the psyllium plant,” he explains, noting that although psyllium has been used as a medicine for centuries, it is now , is often used as a condiment.
Does psyllium husk powder have health benefits?
Short answer: Yes. Psyllium husk powder is a well-researched supplement that can provide you with many health benefits.
Another reason, Yawitz says, is that psyllium husk powder is an excellent source of soluble fiber—the type of fiber that forms a gel-like substance when mixed with water. This gel-like substance moves slowly through the digestive system. Gelatinous consistency is a big part of what makes soluble fiber so healthy, and it also explains the health benefits of psyllium husk,” he says.
According to Yawitz, there may also be some truth to social media claims about psyllium husk promoting weight loss: “Psyllium husk appears to mildly suppress appetite , and has also been shown to improve insulin sensitivity. In a 2023 study, overweight and obese adults who took psyllium before meals lost 4.6 pounds in less time. five months, on average,” he said, adding the warning that in the 2020 major review, psyllium husk was not relevant. effect on body weight, BMI, or waist circumference.
On the heart front, psyllium husk powder can also be beneficial. “Psyllium husk can help lower cholesterol and other things that promote heart disease. In a 2018 study and analysis, adults who took 10 grams of psyllium husk every day for at least three weeks reduced their LDL (‘bad’) cholesterol by about 13 points,” explains Yawitz. “Similar reductions were seen in non-HDL cholesterol and apoB (a protein that, when elevated, predicts an increased risk of heart disease). Psyllium is also rich in antioxidants that protect the heart and blood vessels, including polyphenols and flavonoids,” he continues.
Finally, Yawitz highlights the ability of psyllium husk powder to support a healthy digestive system. “Studies have shown that regular consumption of psyllium can help reduce the severity of colitis symptoms, keep ulcerative colitis at bay, and reduce the risk of colon cancer,” he says.
Are there any dangers of psyllium husk powder?
As always, consult your primary care physician, registered dietitian, or other trusted health care professional before adding a new supplement to your routine.
That said, when it comes to psyllium husk powder, there are some things you should know. “If you’ve ever purchased psyllium husk powder, you may have noticed some products with warning labels stating that psyllium is known to cause cancer, birth defects and other medical problems,” Yawitz shares. , noting that these letters are required by the Proposition. 65 California, which requires warning labels on any product sold in California that contains chemicals that may cause cancer.
Yawitz clearly explains that these labels often indicate that the psyllium husk powder may have been exposed to lead—either from fertilizers or other environmental pollutants. “In a 2024 study by ConsumerLabs, nine out of nine psyllium husk products contained lead, and five contained excess lead. One product contained 22 times more lead than is allowed in California without a Proposition 65 warning label,” he adds.
Yawitz says studies have directly linked psyllium consumption to an increased risk of cancer (and remember that people have been using it for hundreds of years). However, “Some studies show that psyllium may reduce the risk of colorectal cancer, possibly by binding toxins and removing them from the body,” he says.
One more thing: It’s important to note that psyllium husk powder can alter the absorption of certain medications, says Yawitz. “If you’re taking prescription medications, ask your doctor or pharmacist before starting a psyllium supplement,” she says.
Should you take a psyllium husk powder supplement?
It may be best to skip the psyllium husk powder supplement in favor of real food, unless a doctor or nutritionist recommends otherwise.
“Whether you’re trying to lose weight or tone up, food is your best bet,” says Yawitz. “Most men fall short of 38 grams of fiber each day, and eating more beans, apples, avocados, nuts and seeds can help you accumulate soluble fiber (no pun intended).
Does being buried bother you? If so, Yawitz suggests that men with chronic constipation may benefit from a psyllium husk supplement, especially if they can’t get enough fiber from their diet. “If you’re concerned about the risk associated with regular use of psyllium husk, choosing a product that’s low in lead and taking a small effective dose can help reduce some of it,” he says.
For men who choose to take a psyllium husk powder supplement, make sure to mix it with some extra H2O. “Psyllium husk can make you more constipated if you don’t drink enough water. Make sure you mix your powder with at least 8 ounces of water,” says Yawitz, who recommends drinking more water. more than usual after you take your supplement to help move things along.
#Psyllium #Husk #Powder #Supplement