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Psyllium, also known as Indian plantain, is an herb native to India. Crushing the outer husks of the seeds produces a powder that is an excellent source of soluble fiber. Soluble fiber helps with various intestinal problems and lowers LDL cholesterol levels. It also regulates appetite and fat absorption.
Soluble fiber helps relieve constipation and diarrhea, as well as bloating and flatulence, common symptoms of irritable bowel syndrome. It also helps with other conditions such as diabetes, obesity, colon cancer, and atherosclerosis.
Regular consumption of psyllium reduces the concentration of a clotting factor in the bloodstream known as fibrinogen. Fibrinogen converts proteins into fibers that trap clots, which then block arteries.
Satisfies your appetite
After ingestion it absorbs water, increasing in volume and forming a gel-like mass. This mass then acts like a scraper that cleans the intestine of waste. It is best to take psyllium 30 minutes before a meal so it has time to expand in your stomach.
Thanks to its large volume it can satisfy appetite. After eating, levels of the hormone called ghrelin, which stimulates hunger, decrease. If you add psyllium to your smoothie, the stomach recognizes its thick consistency and ghrelin levels drop. Psyllium supplements in capsule form, however, may not have the same effect.
Regulates digestion
The large intestine often suffers from a lack of beneficial symbiotic bacteria. Fiber can provide them with food that allows them to multiply. They will then help treat constipation and help the body produce vitamin K.
Psyllium in smoothies
Psyllium must always be thoroughly mixed in smoothies. Never take it without liquids. For every teaspoon (2g) you should use at least 250 ml of water. This also applies to capsules. Drink at least 120 ml of water per capsule.
If you use psyllium in a smoothie, you don’t have to add extra liquid to it if you limit the amount of psyllium to one teaspoon. That is enough to fill you up in the smoothie and aid digestion.
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