What are the real benefits of Psyllium powder?

Diarrhea is characterized by frequent, abundant and too watery stools. We also notice an acceleration of intestinal transit. In this context, psyllium helps make stools more voluminous and consistent thanks to its richness in soluble fiber. In fact, soluble fiber dissolves in water to form a gel, called mucilage. The latter make the food bolus viscous and consistent, which slows the absorption of nutrients through its thickness and regulates gastric emptying.

Moreover, the World Health Organization (WHO) has established “the occasional use of psyllium for the symptomatic treatment of diarrhea of various origins ». Therefore, psyllium can be a real support in cases of diarrhea.

Advice from the dietician-nutritionist:

• Consume up to 20 g of psyllium per day, divided into three doses, knowing that one teaspoon of psyllium corresponds to 7 g. This consumption must be done with a liquid. Incorporate 1 teaspoon of psyllium in 100 mL of liquid (water, soup, fruit juice) and drink quickly before the gel forms. Then, drink another 200 mL of water after this intake. Gradually increase the doses to avoid too sudden a disruption of the intestinal flora.

• Favor non-whole starchy foods in case of diarrhea (refined pasta and rice, etc.) because whole starchy foods are richer in insoluble fiber. The latter tend to accelerate intestinal transit and, as a result, they can accentuate diarrhea.

• Cook your fruits and vegetables well in case of diarrhea because they are often rich in insoluble fiber. Indeed, cooking tends to denature the fibers (modification rendering a molecule inactive).

• Encourage the intake of foods rich in protein (preferably lean meats and fish) to optimize the action of the immune system during diarrhea, given that the latter can be due to an infection.

• If the taste is unpleasant, it can be added to the following preparations: fruit juice, porridge, soup, compote, yogurt.

• It is recommended to consume a maximum of 20 g of fiber per day in case of diarrhea. This helps limit intestinal inflammation, while providing enough soluble fiber to moderate the acceleration of transit.

• If the psyllium has had no effect after 3 days of treatment, it is best to seek the advice of a doctor to find out the cause of the diarrhea.

Psyllium is one of the only foods known to provide benefits for diarrhea and constipation. In fact, psyllium fibers play a role as a ballast laxative, that is to say, they can modify the consistency of stools. They do this by retaining water and swelling in the intestine, causing the stool to be softer and bulkier. This has the effect of stimulating intestinal peristalsis, which is the set of muscular contractions that move food through the digestive tract. Thus, psyllium helps optimize the advancement of the food bolus in the digestive tract and promotes the expulsion of stools.

Moreover, wHO (World Health Organization) considers psyllium as a “laxative capable of restoring and maintaining regular transit during chronic constipation, and ensuring the treatment of constipation during pregnancy ».

Advice from the dietician-nutritionist:

• Consume up to 20 g of psyllium per day, divided into three doses, knowing that one teaspoon of psyllium corresponds to 7 g. This consumption must be done with a liquid. Incorporate 1 teaspoon of psyllium in 100 mL of liquid (water, soup, fruit juice) and drink quickly before the gel forms. Then, drink another 200 mL of water after this intake. Gradually increase the doses to avoid too sudden a disruption of the intestinal flora.

• Generally speaking, it is recommended to drink plenty of water and opt for a diet rich in fiber in the event of constipation: fresh fruits and vegetables, whole grains and oilseeds (almonds, nuts, etc.).

• If the taste is unpleasant, it can be added to the following preparations: fruit juice, porridge, soup, compote, yogurt.

• If psyllium has had no effect after 3 days of treatment, it is best to seek the advice of a doctor to find out the cause of the constipation.

Psyllium is not a miracle food for curing irritable bowel syndrome (IBS), but it does help relieve some symptoms. IBS is characterized by digestive disorders that are very bothersome on a daily basis: abdominal pain, bloating, diarrhea, constipation, alternating diarrhea and constipation. In this context, the psyllium is precisely one of the only foods known to relieve diarrhea and constipation, and therefore the alternation of these two symptoms. In fact, the fibers it contains are able to make the stools more consistent in cases of diarrhea, and make them more flexible and bulky in cases of constipation.

Furthermore, unlike other foods rich in fiber, psyllium has the particularity of not irritating the intestines, which is very wise in the context of IBS. The WHO (World Health Organization) indicates that psyllium is a “laxative capable of restoring and maintaining regular transit during conditions such as irritable bowel syndrome ».

In summary, psyllium is known to relieve certain symptoms of irritable bowel (diarrhea, constipation, alternation of the two) and thus helps improve the quality of life of patients. However, psyllium does not seem to improve digestive pain in a concrete and undeniable way..

Advice from the dietician-nutritionist:

• Consume up to 20 g of psyllium per day, divided into three doses, knowing that one teaspoon of psyllium corresponds to 7 g. This consumption must be done with a liquid. Incorporate 1 teaspoon of psyllium in 100 mL of liquid (water, soup, fruit juice) and drink quickly before the gel forms. Then, drink another 200 mL of water after this intake. Gradually increase the doses to avoid too sudden a disruption of the intestinal flora.

• At the start of treatment, psyllium can cause bloating and flatulence. Furthermore, if the abdominal pain is severe and the psyllium seems to accentuate the pain, it is preferable to stop the treatment in order to try to understand the origin of the abdominal pain.

• It is recommended to consult a dietician-nutritionist or a nutritionist in the event of irritable bowel syndrome. Indeed, this pathology is very restrictive and may require specific treatment.

• If the taste is unpleasant, it can be added to the following preparations: fruit juice, porridge, soup, compote, yogurt.

Psyllium could help improve blood lipid profile thanks to its richness in fiber. The lipid profile is composed of different levels of blood lipids, including “good” HDL cholesterol (High Density Lipoprotein = High Density Lipoprotein), “bad” LDL cholesterol (Low Density Lipoprotein = Low Density Lipoprotein), triglycerides and total cholesterol. A disturbed blood lipid profile is considered an aggravating factor in cardiovascular and hepatic diseases (liver).

In this context, a study analyzed the effects of psyllium on LDL cholesterol, and on the potential use of the latter in the prevention of cardiovascular diseases. THE Results of this study showed that psyllium effectively improved lipid markers like LDL cholesterol. It thus assumes that psyllium could limit the risk of having a cardiovascular disease associated with atherosclerosis, in patients with or without hypercholesterolemia (high blood cholesterol).

Advice from the dietician-nutritionist:

• Consume up to 20 g of psyllium per day, divided into three doses, knowing that one teaspoon of psyllium corresponds to 7 g. This consumption must be done with a liquid. Incorporate 1 teaspoon of psyllium in 100 mL of liquid (water, soup, fruit juice) and drink quickly before the gel forms. Then, drink another 200 mL of water after this intake. Gradually increase the doses to avoid too sudden a disruption of the intestinal flora.

• Generally speaking, a disturbance in the lipid profile is associated with a metabolic disorder (obesity, overweight, type II diabetes, etc.). Weight loss is often the most effective way to balance your lipid profile.

• Small changes in eating habits help to rebalance the lipid profile: better fat intake, reduction in meal volume, diet rich in fiber, increase in foods with a low glycemic index (GI).

• It is recommended to have daily physical activity, even of short duration and intensity, to help rebalance the blood lipid profile (walking or cycling to work or shopping, running, sports, a short walk around the neighborhood at home). walking, etc.).

• If the taste is unpleasant, it can be added to the following preparations: fruit juice, porridge, soup, compote, yogurt.

Psyllium is a food rich in fiber. Studies show that after consuming a meal rich in fiber, satiety is greater compared to a meal low in fiber. Indeed, the fibers swell in the stomach, which induces gastric distension and a feeling of fullness. In addition, fiber reduces the glycemic index of the meal, which prevents too high a rise in blood sugar levels (blood sugar levels) which would then lead to high insulin secretion. This would lead to a drop in blood sugar and the feeling of hunger quickly. THE psyllium therefore helps promote satiety and indirectly reduce food intake thanks to its richness in fiber..

Coupled with the fact that fiber reduces the absorption and digestion of energetic nutrients (proteins, lipids, carbohydrates) and promotes satiety, foods rich in fiber are therefore indicated to promote weightloss. In fact, soluble fibers form a viscous gel which reduces the contact surface between the villi, which are responsible for absorbing nutrients, and the food bolus. Be careful though because this aspect only helps with weight loss, but it does not solve the entire “problem”. Specific treatment provided by a healthcare professional remains more appropriate for lasting weight loss.

Furthermore, the psyllium can promote dietary deficiencies in the event of treatment since it reduces the absorption of nutrients. It is therefore wise to accompany the consumption of psyllium with fruits and vegetables in order to promote vitamin and mineral intake.

Advice from the dietician-nutritionist:

• No food can claim to be able to help you lose weight on its own, and psyllium is no exception. Indeed, it helps improve certain factors that can be useful during weight loss (satiety, reduced absorption of energy nutrients, etc.), but it is not a miracle food. A balanced, varied and calorie-deficient diet, accompanied by physical activity and good mental health, remains the most optimal option for losing weight.

• It is recommended to be accompanied by a dietician-nutritionist or a doctor-nutritionist to achieve lasting weight loss. Indeed, this allows you to be listened to, advised and to have support adapted to your needs.

• Consume up to 20 g of psyllium per day, divided into three doses, knowing that one teaspoon of psyllium corresponds to 7 g. This consumption must be done with a liquid. Incorporate 1 teaspoon of psyllium in 100 mL of liquid (water, soup, fruit juice) and drink quickly before the gel forms. Then, drink another 200 mL of water after this intake. Gradually increase the doses to avoid too sudden a disruption of the intestinal flora.

• If the taste is unpleasant, it can be added to the following preparations: fruit juice, porridge, soup, compote, yogurt.

Psyllium, being very rich in fiber, could serve to support a diet rich in fiber with the aim of preventing colon cancer.. Indeed, a diet rich in fiber is associated with a reduced risk of colorectal cancer. To do this, fiber reduces the contact time of nutrients and other substances in the digestive tract, which limits their absorption. This increases the elimination of toxic products (xenobiotics) through the stools. Furthermore, fiber reduces the absorption of proteins, and at the same time the absorption of the nitrogen they contain. Studies have shown that this would have a positive impact on reducing the risk of colorectal cancer.

Moreover, short-chain fatty acids produced by fermentation of fiber in the colon (especially butyric acid) have beneficial effects on the prevention of colorectal cancers. In this way, psyllium would help prevent colon cancer thanks to its high fiber content.

Advice from the dietician-nutritionist:

• To prevent colon cancer, it is recommended to eat a diet rich in fiber every day. Indeed, psyllium does not seem to be able to meet this need alone despite its richness in fiber. A balanced, varied diet rich in fruits, vegetables, legumes and oilseeds is the safest solution to promote fiber intake and prevent colon cancer.

• Consume up to 20 g of psyllium per day, divided into three doses, knowing that one teaspoon of psyllium corresponds to 7 g. This consumption must be done with a liquid. Incorporate 1 teaspoon of psyllium in 100 mL of liquid (water, soup, fruit juice) and drink quickly before the gel forms. Then, drink another 200 mL of water after this intake. Gradually increase the doses to avoid too sudden a disruption of the intestinal flora.

• If the taste is unpleasant, it can be added to the following preparations: fruit juice, porridge, soup, compote, yogurt.

Psyllium plays a prebiotic role thanks to its richness in fiber. Prebiotics are considered the “food” of the bacteria of the intestinal flora which are essential to the defense of our body. There are two types of flora: fermentation and putrefaction. These are very important for the body. Therefore, a balance between these two flora is essential. Indeed, the fermentation flora ensures the fermentation of complex carbohydrates and dietary fibers, and opposes the putrefactive flora which metabolizes proteins.

Modern diets (poor in fiber, rich in meat) promote the proliferation of “bad” bacteria of putrefaction flora. Excessive putrefaction can cause foul-smelling molecules (hydrogen sulfide, indole) and toxic amines (ptomaines, methane, etc.). On their side, the fibers present in psyllium help maintain a good flora profile, because they favor fermentation flora to the detriment of putrefactive flora.

Advice from the dietician-nutritionist:

• Psyllium alone cannot claim to balance the intestinal flora. However, a balanced, varied diet rich in prebiotic fibers is recommended to meet this need.

• Consume up to 20 g of psyllium per day, divided into three doses, knowing that one teaspoon of psyllium corresponds to 7 g. This consumption must be done with a liquid. Incorporate 1 teaspoon of psyllium in 100 mL of liquid (water, soup, fruit juice) and drink quickly before the gel forms. Then, drink another 200 mL of water after this intake. Gradually increase the doses to avoid too sudden a disruption of the intestinal flora.

• If the taste is unpleasant, it can be added to the following preparations: fruit juice, porridge, soup, compote, yogurt.

• Do not consume psyllium in case of occlusive or subocclusive syndrome, or in case of abdominal pain of undetermined cause, swallowing problems or dysphagia. In the event of diabetes, it is wise to seek medical advice.

• People with blood in their stools or those with a change in intestinal motility or diameter (megacolon, ileus, stenosis, etc.) are not recommended to consume psyllium.

• It is not recommended to consume psyllium in children under 6 years old.

• Psyllium can reduce the absorption of nutrients (iron, vitamin B12, magnesium, etc.) and medications that contain it. It can also interact with certain medications by limiting their absorption: lithium-based medications, blood thinners, diabetes medications, heart medications, carbamazepine. It is therefore recommended to consult a doctor when taking one of these medications, and to space out taking psyllium with them by at least 2 hours.

• It is recommended to seek the advice of a health professional before consuming psyllium in the event of bipolar disorder or epilepsy. In fact, psyllium limits the absorption of carbamazepine, a medication used to treat the latter.

• Psyllium can be consumed on the long term. However, if diarrhea or constipation persists for more than three days, it is recommended to consult a doctor to find out the cause.

• Of the side effects flatulence type or bloating may occur at the start of treatment but quickly fade away once the intestinal flora has adapted to these high fiber intakes.