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Product name:
Psyllium Husk |
Price:
₤ 10.00 |
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Psyllium – Benefits Of Dietary fiber Formerly unrecognized for its
health benefits, has received much attention as of late. It is widely
accepted as playing a significant role in reducing total blood
cholesterol, thereby decreasing the risk of coronary heart disease, and
in helping to alleviate numerous bowel disorders.Dietary fiber can be
divided into two basic categories, soluble and insoluble. Soluble fiber
dissolves in water, and insoluble fiber, as the term describes, does
not. Both soluble and insoluble fiber provide bulk in the large
intestine and encourage bowel regularity. However, there are, it seems,
some quite important additional benefits to be derived from the effects
of soluble fiber on the digestive system and on cholesterol.Psyllium is
a natural, water-soluble, gel-reducing fiber which is extracted from
the husks of blond psyllium seeds (plantago ovata). Psyllium is a
member of a class of soluble fibers referred to as mucilages.
Mucilages, which retain water, tend to be rather thick and jelly-like
in nature. Also in the mucilage family is guar gum, an ingredient in
most beans. It is used as a stabilizing and thickening agent in many
salad dressings, soups, lotions, and creams. Another commonly used
dietary fiber is wheat bran, which is, for the most part, insoluble and
classified as a cellulose fiber. Also widely used are oat bran, a
hemicellulose fiber, and apple pectin, both of which are water
soluble.The water-soluble fibers such as psyllium, oat bran, apple
pectin, and guar gum have demonstrated an ability to lower blood
cholesterol levels. Theories concerning how this is accomplished
include the ability of water-soluble fiber to increase the secretion of
cholesterol through the bowel, to limit cholesterol levels, and to bind
to and absorb bile acids in the intestine. The water insoluble fibers,
wheat bran, for example, have not exhibited the same success in
lowering cholesterol as have water-soluble fibers.PSYLLIUM --
THERAPEUTIC USESAccording to the Journal of the American Medical
Association (June 1989), coronary heart disease (CHD) is the number one
cause of death in the United States. "Elevation of the serum
cholesterol level, or, more specifically, the low-density lipoprotein
(LDL) cholesterol level, is widely accepted as a major risk for
development of ischemic heart disease." LDL refers to the "bad"
cholesterol and is known to cause heart disease. In contrast, HDL
(high-density lipoprotein) refers to the "good" cholesterol and is
associated with heart health.Psyllium's effect on serum cholesterol
levels has been tested in numerous studies and has proven to be quite
substantial in lowering cholesterol. Of particular interest is a
double-blind, placebo-controlled study cited in the Archives of
Internal Medicine (February 1988). In this study, 26 men with mild to
moderate hypercholesterolemia (high cholesterol) were given either 3.4
grams of psyllium or a placebo at meals, three times daily for eight
weeks. All of the men continued their usual diets, which consisted of
less than 300 mgs. of cholesterol per day, and of approximately 20
percent protein, 40 percent carbohydrate, and 40 percent fat. "Eight
weeks of treatment with psyllium reduced serum total cholesterol levels
by 14.8 percent, low density lipoprotein (LDL) cholesterol by 20.2
percent, and the ratio of lDL cholesterol to high-density lipoprotein
cholesterol by 14.8 percent relative to baseline values."It is also
noteworthy that in this study the reductions in total cholesterol and
LDL cholesterol increased with time. No negative side effects were
reported and neither body weight, blood pressure, nor blood levels of
HDL cholesterol, triglycerides, glucose, iron, or zinc were affected.
The authors concluded, "Results of this study show that psyllium is an
effective and well tolerated therapy for mild to moderate
hypercholesterolemia." They also noted, "From a safety viewpoint,
psyllium is well suited for long-term use in lowering blood
cholesterol."A study published in Food Engineering (June 1990) found
psyllium to be superior to
oat bran in lowering total cholesterol. Psyllium contains 60 to 70
percent soluble fiber which is "eight times that of oat bran."Today, in
addition to reducing fat consumption and exercising, many people are
using a dietary fiber such as psyllium to control their cholesterol
levels. Psyllium affords many benefits and very few, if any, side
effects. Cholesterol-lowering drugs, in contrast, can have numerous
side effects, such as liver complications and constipation. These drugs
also can be quite costly, in comparison to the very reasonably priced
fiber supplements such as psyllium.There are, however, stubborn cases
of elevated cholesterol which do not respond to fiber, dietary changes,
and exercise alone. A word of caution: if you are taking a drug to
control your cholesterol level, you must consult with your physician
before attempting to lower the dosage or discontinue its use.Psyllium
is popularly used to combat a variety of digestive complaints such as
constipation, diarrhea, diverticular disease and colitis. In addition,
it is being utilized as part of many colon "cleansing" programs and
even in the prevention of colon cancer. During a lifetime, one consumes
approximately 90,000 pounds of food and 55,000 quarts of liquid. For a
majority of Americans, a large percentage of these totals consists of
hamburgers, sodas, candy, cakes, cookies, pastries, potato chips, pizza
and ice cream. It is no wonder that almost one in every four of us
suffers some type of digestive illness.A diet low in fiber and rich in
meats, fats and sugar slows down intestinal transit time (the time
between eating food until it is passed in a bowel movement). Intestinal
transit time can range from between two days to nearly one week with
this type of diet. People whose diets are high in fiber have transit
times closer to one day, which is a great deal more healthful.A slow
transit time allows for more of an opportunity for bacterial
purification and exposure to a host of carcinogenic substances within
the colon. In a study which appeared in The Lancet (September 1982), it
was found that rates of death from cancer and all other causes were
approximately three times higher for men in the lowest category of
dietary fiber intake than for those in the highest category.The
positive effects that dietary fiber has on intestinal transit time are
consequences of its stool-bulking and stool-softening properties.
Psyllium, for instance, swells and forms a viscous gel when exposed to
water. A stool which is larger, softer, and bulkier moves through the
intestine more easily and quickly and requires less exertion to be
expelled. Hence, less force is applied to the intestinal wall. This
prevents the creation of pockets in the intestine, which can result in
the development of diverticular disease, and also lowers the incidence
of hemorrhoids and varicose veins.The bulking effect of psyllium also
works to rid the colon of toxic substances and heavy metals as it acts
almost as a sponge to soak them off the walls of the intestine. This
spongy action has a dual advantage as it can decrease hunger when taken
with meals.Psyllium has proven to be useful in some cases of diarrhea.
In these instances it acts to slow down a too rapid transit time.
Psyllium, in fact, seems to stabilize bowel movements and is often used
in cases of alternating constipation and diarrhea. Psyllium also
encourages the growth of healthful, "friendly" intestinal bacteria such
as Lactobacillus acidophilus and bifido bacteria which are helpful in
regulating bowel movements.Since psyllium acts primarily by absorbing
water and adding more bulk to the stool, it encourages the normal
peristaltic (contracting) action of the bowel. Stimulant laxatives, on
the other hand, contain chemicals which cause the intestine to increase
the secretion of water. They can often create strong contractions of
the colon and, if used in excess, can lead to a loss of normal bowel
peristalsis and tone. A dependence on them may also develop, as can a
tolerance to them in which more laxatives are needed to produce even
the slightest bowel movement. Diarrhea, stomach discomfort, intestinal
irritation, gas, bloating and even weight loss are additional side
effects of stimulant laxatives.Ironically, when dietary fiber speeds up
the transit of food through the intestines, it slows down the stomach's
action of emptying food into the small intestine, blood glucose
increases more slowly as well. Dietary fiber can also stimulate
pancreatic enzyme secretion. These two attributes make dietary fiber a
beneficial addition in the management of diabetes.Initially, when one
adds psyllium to the diet, there may be a slight uncomfortable feeling
of fullness as the psyllium seems to expand in the intestine. This
usually lasts only until a bowel movement is passed. There are several
popular psyllium-containing bulk laxatives on the market today. In some
of these, other bulk-forming laxatives such as flaxseed, marshmallow,
Irish moss, and slippery elm are added to enhance the effect. Check
labels, as sugar and a host of chemicals may also be added to
psyllium-containing laxatives.There are people who have a low tolerance
for fiber in their diets. In such cases, psyllium, and dietary fiber in
general, can cause intestinal irritability, e.g., gas, bloating, and
pain. There have also been cases of people having allergic reactions to
psyllium, although these have been extremely rare.Constipation and
other bowel disorders can be a sign of a possible serious organ
dysfunction. If you do not respond to the inclusion of dietary fiber in
your diet, an ample amount of water intake and moderate exercise, you
may need medical attention, as a variety of diseases can cause
irregularity of the bowels.The average recommended dosage for psyllium
is about one or two tablespoons with meals once or twice daily.
However, I suggest starting with a lower dose and gradually working up
to this level. One or two glasses of water should be taken with each
dose. Whereas stimulant laxatives tend to create an immediate and
sometimes violent response, the positive effects of psyllium on
constipation are usually more gradual. It can take up to a few weeks
for a change to be noticed. However, when the change is felt, it is a
result of an actual toning of the bowels rather than simply an
irritation and purge of them.It is clear that supplementing your diet
with a water-soluble fiber such as psyllium can provide many benefits.
Whether you suffer from occasional bouts of constipation or diarrhea,
diabetes, food cravings, high cholesterol or simply want to "clean"
your colon, psyllium may be just what you are missing.
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