PSYLLIUM HUSK – a treasury of natural fibre for regulated digestion
The modern way of life is fast and stressful for many. It can even lead to us not taking the time to eat and cook a balanced meal. We prefer to resort to fast food or pre-made meals, as it is easier and takes less time. However, if we eat like that most of our time, various digestive problems can soon occur.
Bloating and constipation are some of the most common digestive problems and have certainly been experienced by all of us. Constipation is very uncomfortable indeed and can affect our well-being and mood. If you want to get naturally rid of constipation – keep on reading.
Possible causes of constipation
Most of the causes of minor bowel movements can be found in poor living habits. An unbalanced diet high in trans fats, sugar, salt, simple carbohydrates, and low in fibre can lead to constipation and a feeling of not passing stools completely. Often the problem also occurs due to insufficient fluid intake and insufficient physical activity. However, constipation can also be caused by taking certain medications, such as antidepressants, certain analgesics, iron supplements, etc., or by various diseases such as thyroid disease, diabetes, irritable bowel syndrome, chronic inflammatory disease, haemorrhoids, etc. We can also make our intestines lazy by taking too many laxatives, and as a result, become constipated.
What can we do to fight constipation ourselves?
If the constipation is a result of a certain disease, it is first necessary to treat this disease with a doctor. Constipation can also be treated with various laxatives, but we must be careful, as too frequent use of laxatives leads to intestinal laxity. The bowel does not become laxative and discharge without laxatives is no longer possible at all. This also increases the tolerance, so higher doses of laxatives would be needed for normal bowel movements.
We have power over some reasons for constipation. We can do regular physical activity and drink at least 2 litres of water a day. Mineral water with added magnesium can also help with digestion, as it acts as a mild laxative. Diet also has an important role in preventing constipation. A balanced and varied diet with enough fibre will help. The intake of quality proteins, whole carbohydrates and healthy fats is also important. Fibre is found mainly in fruits and vegetables (plums, figs, sauerkraut, bran, oats, flaxseed) and helps to facilitate excretion, as it binds water, swells, softens stools and thus speeds up digestion. The recommended daily amount of fibre to be ingested is around 30g. One of the plants that is richest in fibre is Psyllium Husk, as it consists of as much as 70% of dietary fibre.
PSYLLIUM HUSK – a treasury of natural fibre
Psyllium Husk is a plant native to India. Its seeds and ground seed husks contain a lot of water-soluble fibre. It is best to use it ground, as this way we can make the best use of the dietary fibre it contains. These are not broken down and digested by our body but only pass through our intestines, thus helping to facilitate digestion and cleanse the intestines. The fibres of Psyllium Husk in the intestine swell when in contact with water, form a gelatinous mucous substance, increase the size and moisture of the stool, stimulate intestinal peristalsis and push the stool down. This slides down as it is slippery due to the mucus formed.
Therefore, fibres help with constipation in an easy way. Their advantage is also that, unlike laxatives, the gut does not get used to them so quickly, thus regular use will not lead to dependence and tolerance development.
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Other benefits of Psyllium Husk
Psyllium Husk helps regulate digestion, facilitate bowel movements and overall well-being. It can help anyone who wants to lose weight, as it contains very few calories and swells when in contact with water in the stomach. As a result, we get full faster and eat less energy-rich foods, which helps us lose weight. It also regulates blood sugar and prevents it from fluctuating. Fluctuations in blood sugar in our blood can be the cause of constant hunger, overeating and obesity. By regulating blood sugar, plantain also helps with diabetes. It also binds fats in the intestine, prevents their absorption and the conversion of fats into cholesterol in the liver and thus accelerates the excretion of fats. With this, plantain also regulates cholesterol and triglyceride levels.
Nowadays, cardiovascular disease places a heavy burden on health and is also one of the most prevalent diseases. By regulating the level of blood sugar in the blood, regulating the level of cholesterol and triglycerides and consequently also by regulating the value of blood pressure, we can influence the development of cardiovascular diseases or facilitate their treatment. Psyllium husk can be of great help in this.
Use of Psyllium Husk
Due to the swelling of Psyllium Husk in water, it is important to drink plenty of fluids while taking it during the day. The recommended daily amount of Psyllium husk is 5 to 10 g (1 to 2 teaspoons).
For better digestion, Psyllium husk can be mixed with water or any other liquid (e.g. juice, lemon water, smoothie) and drunk. It can also be mixed into yoghurt and cereal and eaten. Let’s not forget about enough fluids.
If you want to use Psyllium husk for weight loss, it is good to drink it mixed with water or any other liquid, half an hour before a meal. This will make our stomach swell on contact with water and reduce our appetite.
Psyllium husk, however, is not only useful for weight loss and digestion. I can also use it as a thickener in sauces, soups, vegetable stews or drinks. As a binder, it can be used in meatloaves or meatballs instead of breadcrumbs or bread. It is also great for baking cakes and making pancakes, as it makes them lighter. As Indian plantain does not contain gluten, it can be a great help in gluten-free baking, as it can improve the texture, reduce crumbliness, increase lightness and moisture when it forms a gel consistency.
Nature`s Finest dietary supplements with Psyllium Husk contain ground seed husks, so you can get as much dietary fibre as possible for proper digestion and well-being.
