I have a degree in Medicine from UNIRIO since 1977. My specialty is Nutrology and I have a postgraduate degree in Orthomolecular....Bruna Stupiello was a writer for the website Minha VidaPsyllium originates from a shrub (Plantago ovata) and is extracted from the husk of its seeds.Due to its high content of soluble fiber and mucilage, it has a multitude of health benefits, and has proven to be effective in treating irritable bowel syndrome, constipation, diabetes, high cholesterol, obesity, colon cancer, colitis, and atherosclerosis, among many others. health conditions.Psyllium is rich in fiber.Every 100 grams of it provides 80 grams of soluble fiber.Psyllium is hygroscopic, meaning it absorbs water.It greatly increases in volume on contact with liquids, expands and forms a gelatinous mass in the intestine.This voluminous gel cleanses the intestinal wall, transports toxins and waste through the colon and has an excellent laxative effect without causing diarrhea or abdominal pain.The spongy fiber reduces appetite, improves digestion and detoxifies the body.It is low in other nutrients and contains only a small amount of calcium and iron, and is free of fat and protein.Helps control blood glucose: The soluble fiber present in psyllium helps reduce the rate at which carbohydrates are absorbed after eating, which allows for blood sugar control.If sugar enters the bloodstream slowly, this prevents a spike in insulin, and saves the pancreas from working under pressure, which in the long run could lead to type 2 diabetes.Foods enriched with psyllium may help lower blood glucose, according to a 2012 study published in the scientific journal Molecular Nutrition and Food Research.Participants who consumed foods prepared with psyllium had a more stable blood sugar level compared to the control group.Another study published in the Journal of Ethnopharmacology in 2005 showed that consuming just 5 grams of psyllium a day can help patients with type 2 diabetes manage their blood sugar.Helps with Cholesterol Control: Research shows that consuming soluble fiber can help manage cholesterol levels.Numerous studies have shown that psyllium, as part of a healthy diet, can help reduce the risk of heart disease.Psyllium improves lipid levels by reducing bad cholesterol, LDL, according to research published in 2005 in the journal Nutrition Noteworthy at the University of California.Learn more: How to increase good cholesterol?Improves intestinal transit: By keeping bowel movements regular, psyllium helps prevent constipation, hemorrhoids and anal fissures.Psyllium has also been used to treat irritable bowel syndrome (an inflammatory colon disease with alternating episodes of diarrhea and constipation).It is even effective in ulcerative colitis and Crohn's disease (other inflammatory bowel diseases).The curious thing is that, due to its ability to absorb water, psyllium also helps with diarrhea.Regarding colon cancer, research has not been conclusive, but a diet rich in fiber helps to eliminate toxins that could have a carcinogenic action.Lowers blood pressure: A study published in 20007 in the journal Clinical and Experimental Hypertension found that psyllium contributes to lowering blood pressure.Hypertensive participants consumed one teaspoon (3.5 grams) of psyllium before their two main meals for 6 months.In addition to lowering blood pressure, there was weight loss, a reduction in fasting glucose and insulin levels.Helps to lose weight: Psyllium absorbs a lot of liquid, swells and, therefore, gives a feeling of satiety, being a useful tool in weight loss.It should be taken about 30 minutes before meals with a glass of water, this way the psyllium will have time to expand in the stomach.This helps you eat less food during meals and stay full, making sticking to the diet easier.The recommended daily amount of psyllium is one tablespoon per day, equivalent to 9 grams.If you prefer, you can consume its version in capsules, usually with 500 milligrams each, so the recommended amount is at least 7 to 8 capsules daily.Psyllium is a food and can be consumed at any time of the day, with or without a meal.It can be divided into two doses, one teaspoon half an hour before lunch and another one before dinner, if the goal is to control appetite.Always buy pure psyllium, without sweetener and other additives.The most important thing is not to forget about hydration, because, as mentioned, it is hygroscopic, it absorbs a lot of water.Always take psyllium with a glass of water, and drink at least two liters of water during the day.Some people may be allergic or intolerant to psyllium, but this is rare.Pregnant women and children should only use psyllium with professional guidance.The same is true for people who are debilitated and in poor health.Because it contains large amounts of fiber, it is not good to consume psyllium in excess.Eating a lot of fiber can cause constipation, abdominal pain, and gas.Dr.Tamara Mazaracki, nutritionist and postgraduate in orthomolecular medicine.CRM: 52301716/RJBy completing the registration, you accept our Privacy Policy and receive tips and news from Minha Vida and its partners!“The information and suggestions contained in this website are for informational purposes only.They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.”Copyright © 2006/2022 My Life.All rights reserved.Minha Vida is part of the Webedia Group.