2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Psyllium / Psyllim / is a plant that is known throughout Europe, the Americas and Asia for its extremely valuable soluble fiber. It is also known as Indian white plantain. The root system of the psyllium has a very well developed main root and several fibrous secondary roots. Its colors are white, small and numerous. The seeds are enclosed in capsules, which open after ripening.
The use of fibers from psyllium there is a very ancient history that begins in central and southeastern Asia. In Chinese folk medicine and in Indian medical practice, Ayurveda, psyllium fibers prevent intestinal peristalsis and suppress conditions such as constipation and gastrointestinal disorders.
Composition of psyllium
The most valuable ingredient found in the plant are the water-soluble fibers from which the walls of its plant cells are made. When immersed in water, they form a thick gel. In addition to soluble fiber, psyllium also contains a large amount of insoluble fiber.
In contact with water in the gastrointestinal tract, both types of indigestible carbohydrates form a gelled glue that cannot be processed by gastric enzymes and acids, nor absorbed through cell membranes.
Selection and storage of psyllium
Psyllium can be purchased on its own, but can also be found in combination with other herbs, sports supplements, as well as in other preparations for detoxification of the gastrointestinal tract and prevention of problems such as gastritis, diarrhea, chronic constipation, syndrome of irritable bowel syndrome, etc.
Benefits of psyllium
Psyllium has a number of health benefits. First of all, it is a very good gastrointestinal detoxifier.
The semi-soluble fibers in it act both mechanically and chemically on the accumulated waste molecules in the microfolds on the surface of the small intestine. These fibers bind to various waste products and transport them out of the body before the harmful substances are converted into toxic agents that are able to pass into the tissues of intestinal cells, and hence into the bloodstream itself.
Psyllium creates a feeling of satiety. The large volume of swollen fibers creates a deceptive feeling of satiety. This effect can be used in the preparation of various low-calorie and filling dishes. It can also be used in low-fiber foods to increase their digestibility, reduce their glycemic index and last but not least - to prevent eating too much food.
Psyllium is a regulator of intestinal peristalsis - helps to speed up or slow it down. It is a very good remedy for diarrhea and constipation. In cases of diarrhea, psyllium fibers absorb excess water in the intestines, dry out the food mass and slow it down. In constipation, the jelly glue accumulates extra mass in the stool, rubs against the walls of the intestine and thus stimulates peristalsis to accelerate the path of the accumulated food mass.
Psyllium has a very good gas action. This effect is best manifested especially in diets that include dishes of high and mixed protein origin - eggs with dairy products, dairy with meat, nuts with dairy, legumes with meat and others. It also has a good effect on excessive protein consumption and low fiber consumption.
It is supposed to psyllium has an anti-cholesterol effect. Most likely, it is due to the reduced blocking of the absorption of the consumed cholesterol, as well as to the lowering of the glycemic index of the carbohydrates in the food, thanks to the fibers from the psyllium.
Daily doses of psyllium
The usual daily dose psyllium is 7.5 g of seeds or 5 g of fiber powder. Take once or twice a day with water, milk or fresh juices. It is extremely important that the fibers are taken with a sufficient amount of fluids, because of their tendency to swell quickly. It is not recommended to take balls of fiber - fiber powder that has come into contact with liquid. This makes them extremely difficult to swallow, and there is a risk of obstruction of the trachea.
Harm from psyllium
Consumption of fiber or whole seeds from psyllium is considered absolutely safe. However, there are established cases of people who have developed an allergy to fiber. Experts believe that such an autoimmune response is mostly threatened by workers in workshops for various industries, where dust pollution is high.
