May reduce symptoms of IBS
Psyllium may help reduce some of the symptoms of irritable bowel syndrome (IBS), such as constipation, abnormal bowel movements, and inflammation, but researchers found that more long-term studies are needed to definitively support these benefits.
Still, experts believe it has potential. “Psyllium absorbs water and forms a gel-like substance that softens stool and facilitates bowel movements,” says Dawn Jackson Blatner, RD, a Chicago-based nutrition expert and author of Psyllium. super food exchange. “(It) acts like a gentle sponge on the digestive system and is especially helpful for people dealing with IBS,” she added.
May benefit the gut microbiome
A review article from Brazil found that psyllium fiber may work with probiotics to support a healthy gut microbiome.
“Psyllium feeds the good gut bacteria, supporting overall gut microbiome health,” Blatner says.
A healthy gut microbiome, the trillions of microorganisms in your intestines, can influence many aspects of your health, including your immunity, digestion, nervous system, and hormones.
May improve cholesterol levels
According to a Chinese review article, psyllium’s soluble fiber produces a viscous gel that binds bile acids (generated from cholesterol) and helps the body excrete more bile acids. As a result, the body uses more cholesterol and produces more bile acids, which may be beneficial to cholesterol levels.
“This can lead to lower levels of LDL cholesterol, or ‘bad’ cholesterol,” Blatner said, adding that soluble fiber from psyllium seed husk has an FDA-approved health claim that it reduces the risk of coronary heart disease due to its ability to lower cholesterol levels.
May help lower fasting blood sugar levels
Psyllium may help reduce fasting blood sugar levels, overall blood sugar control, and insulin resistance. “Psyllium slows the digestion and absorption of carbohydrates and helps prevent blood sugar spikes,” says Dr. Kenneth Brown, a gastroenterologist in Plano, Texas, and event organizer. gut check project Podcast.
A review of 19 studies involving 962 participants conducted in eight countries found that psyllium significantly reduced fasting blood sugar, HbA1C (a measure of long-term blood sugar levels), and insulin resistance compared to a placebo.
Results varied depending on factors such as dose, duration, and study design. Further research is needed to determine how psyllium can improve diabetes management overall.
