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Psyllium, also known as Indian plantain, is a herb native to India. By crushing the outer husks of the seeds a powder is obtained that is an excellent source of soluble fiber. Soluble fiber helps with various intestinal problems and reduces LDL cholesterol levels. It also regulates appetite and the absorption of fats.
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 Indian plantain reduces the concentration of a clotting factor in the blood known as fibrinogen. Fibrinogen converts proteins into fibers that trap clots, which then block arteries.
Satisfies your appetite
After ingestion it absorbs water, thereby increasing in volume and forming a jelly-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.
Due to its large volume it can satisfy hunger. After eating, levels of the hormone called ghrelin, which stimulates appetite, decrease. If you add psyllium to your smoothie, the stomach will recognize its thick consistency and ghrelin levels will fall. 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, allowing them to multiply. They will then help treat constipation and help the body produce vitamin K.
Psyllium v smoothies
Psyllium must always be thoroughly stirred into smoothies. Never take it without liquids. For each teaspoon (2g) you should take at least 250 ml of water. This also applies to capsules. For each capsule drink at least 120 ml of water.
If you use psyllium in a smoothie, you don’t need to add more liquid if you limit the amount of psyllium to one teaspoon. That is enough to fill you up in the smoothie and help digestion.
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