As I mentioned in last week’s blog, a Nutritionhelp report provides a tailor-made supplement programme of vitamins, minerals, oils and phytonutrients designed to support each individual’s health status. Because a nutritional approach may take time to address the underlying health factors, such as an overgrowth of the intestinal yeast Candida albicans, Nutritionhelp also recommends ‘optional’ supplements, which may provide more immediate help with specific symptoms while over-all health is being worked on nutritionally. The ‘Optional’ list is produced in response to the symptoms a client has indicated within their questionnaire, and may include a variety of suggestions, such as creams for skin conditions, herbs for sleep and mood, or minerals for muscle health.
One such ‘Optional’ is Psyllium Husks, recommended in a capsule form.
Psyllium is a source of soluble fibre. Like insoluble fibre, soluble fibre is a form of plant-based carbohydrate, but unlike other carbohydrates, fibre cannot be broken down and absorbed during the digestive process, but passes through the gastrointestinal tract, slowing digestion and keeping the stool soft and bulky, and thus easier to pass.
It is common for most plant-based foods to contain a combination of both soluble and insoluble fibre, but generally higher in one type than the other. Soluble fibre absorbs water, becoming ‘gloopy’, such as when water is added to oats. Insoluble fibre however, does not absorb water and remains firm – an example of this would be adding water to celery.
Psyllium falls into the category of soluble fibre and as such provides several health benefits. It is obtained from the seed husks of the Indian-grown Plantago ovata plant. Psyllium can be purchased as loose husk, ground powder or capsules – the capsule form is perhaps the easiest, and most palatable to take regularly. Generally well tolerated, once ingested, psyllium absorbs water and becomes glutinous, and resistant to digestion. It is this characteristic that makes it so beneficial.
Since Psyllium is bulk-forming it is frequently used as a natural laxative. It first binds with the food in the stomach and then absorbs water, increasing the bulk and softness of the stool. For this reason, it is very important that sufficient water is drunk when taking psyllium.
It is because Psyllium absorbs water in the gut that Nutritionhelp also suggests it may be helpful to take for diarrhoea. Its ability to absorb excess liquid, increase stool consistency and slow transit time through the colon means that Psyllium may be a helpful short-term response to diarrhoea. Of course, if diarrhoea continues, then medical advice should be sought, and following this, specific nutritional factors considered.
In helping to slow the process of digestion, Psyllium contributes to controlling the glycemic response to a meal. If the spike of the increased blood-sugar following eating is reduced, the need for insulin production is also reduced, thus supporting steady blood-glucose levels.
Various studies have been carried out to monitor the impact of soluble fibre on appetite and weight. Since soluble fibres such as Psyllium slow gastric emptying, the sensation of satiety following a meal can continue for longer, reducing the desire to snack or eat larger meals. Studies are mixed as to wether Psyllium consistently supports weight loss however.
Soluble fibre can bind to fat and bile acids, and then carry them out of the body with the stool. To replace the excreted bile acids, the liver produces more, using cholesterol in the process. Thus in using cholesterol, levels of cholesterol in the blood drop. Studies using Psyllium as the source of soluble fibre demonstrate favourable reductions in LDL cholesterol, while also supporting an increase in beneficial HDL cholesterol.
The soluble fibre in Psyllium can also help reduce a high level of triglycerides, a type of fat (lipid) in the blood, which can increase the risk of heart disease. Studies have shown a reduction in triglycerides by up to 26% when taking Psyllium, while another study demonstrates that Psyllium helps reduce blood pressure.
For beneficial bacteria to flourish in the digestive tract, they require a source of food to be nourished and encouraged. The term for such a food is prebiotics, which is supplied by Psyllium.
For more information and references on the above summary visit Authority Nutrition
