Psyllium husk, scientifically known as Plantago ovata is the most common laxative used to soften stool and relieve constipation. It is an abundant source of both soluble and insoluble fibre. The soluble fibre in psyllium is almost eight times more than that of oat bran. Besides digestive health, this low-calorie dietary fibre is known to exhibit multiple health benefits for which it is highly recommended to be included in daily diet.
In India, psyllium husk is famous for the common name of Isabgol. It is often consumed in the form of powder with water to relieve constipation. Besides, it is also used for food preparations in breakfast cereals, biscuits, bread, and bakery products. It is also blended in shakes, juices, yoghurt, syrups, soups, and even in ice creams to increase the fibre content of the food. It is also incorporated in drinks or frozen desserts as a thickening agent. Overall, it’s a healthy supplement to fill the fibre gap in the diet with additional health benefits.
The dietary fibre in psyllium husk is derived from the husks of blonde psyllium seed. Further, the husk is the outermost covering of the psyllium seed, which is removed by a mechanical process. Husk additionally consists of proteins, polysaccharides, glycosides, vitamin B1, and choline. The high fibre content in isabgol is mainly composed of hemicellulose. Hemicellulose is a complex indigestible polysaccharide found in grains, vegetables, and fruits. However, it is partially digested in the colon part, which nourishes intestinal flora.
The shelf life of psyllium husk is a maximum of 6 months in ordinary and traditional storage conditions.
Nutritional Value of Isabgol
Isabgol is a powerful source of dietary fibre and proteins. The nutritional value of 100g of Isabgol is as follows:
| Nutrient | Nutritional Value |
| Calories | 218 kcal |
| Carbohydrates | 62.5 g |
| Proteins | 15.6 g |
| Total Fat | 4.2 g |
| Cholesterol | 0 mg |
| Sodium | 1.9 mg |
| Potassium | 1181 mg |
| Sugar | 0.4 g |
Top 7 Psyllium/Isabgol Husk Benefits on health
Based on its nutritional value, the psyllium husk powder offers the following health benefits:
1. Good for diabetes
One potential isabgol use includes lowering blood glucose levels in people with diabetes. During digestion, psyllium husk forms a viscous gel in the stomach that increases chyme viscosity. Chyme is the semi-digested food in the stomach. The increased viscosity of chime slows down the interactions of digestive enzymes with complex carbohydrates, thereby decelerating the rate of digestion. This also slows down glucose absorption and effectively reduces blood glucose levels. Therefore, isabgol lowers the glycemic index of ingested food which is good for managing the blood glucose levels in patients with Type 2 diabetes and those at risk of developing diabetes.
2. Manage Hypertension and heart health
Several studies demonstrate that supplementation with isabgol can lower LDL cholesterol or bad cholesterol level, reduce hypertension, Body mass index (BMI), and certainly lower the risk of cardiovascular diseases.
3. Helps in weight loss
Besides managing diabetes and heart health, isabgol also extends its benefits for weight loss and maintaining a healthy weight. Incorporating isabgol in your diet will slow down the digestion process, increase satiety and control your appetite for long hours, which will eventually help you in healthily shedding pounds.
4. Good for celiac disease
According to one study, the modified samples of the bread dough with psyllium showed a 93.0% acceptance rate for individuals with celiac disease and up to 97.0% acceptance for individuals without celiac disease.
This provides individuals with celiac disease an alternative to gluten in their dietary preparations.1 Besides, including psyllium husk in your diet also cuts extra fat and calories from your meals.
5. Isabgol for Constipation
While the scientific shreds of evidence do not support such myths, understanding the types of constipation can provide better insights into which dietary fibers are effective for relief. The fibres present in wheat dextrin and finely ground wheat bran add only to the dry mass of stool, a stool-hardening effect that can be constipating.
While the fibres present in psyllium husk are non-fermented gel-forming fibres that assist in retaining water throughout the large bowel to prevent dehydration from the stool.
6. Isabgol for loose motion/ Diarrhoea
Besides relieving constipation, isabgol also helps to relieve diarrhoea by increasing the number of normal stools and decreasing the number of liquid stools. Psyllium husk powder in the stomach delays gastric emptying by increasing the chyme viscosity and slowing down the passage through the intestine. Psyllium husk combined with calcium is a cheap and effective alternative to reduce the duration and severity of chronic diarrhoea.
7. Normalising stool form in Irritable Bowel Syndrome (IBS)
IBS is a common gastrointestinal tract disorder recognised by cramping, abdominal pain, bloating, gas, diarrhoea, constipation, or both. There is a lot of clinical evidence that supports psyllium husk powder to normalise stool form and reduce symptoms in patients with IBS.
It is also a better option over the coarse wheat barn to treat IBS symptoms with a high recovery rate.
How to Use Isabgol?
Isabgol can be used in various ways for the desired health benefits. Here are some common isabgol uses in various health conditions:
- Isabgol uses for constipation: Mix 1-2 teaspoons of isabgol husk in a glass of warm water or milk. Drink this mixture before bedtime. The husk absorbs water, adding bulk to the stool and promoting regular bowel movements.
- Isabgol uses for diarrhea: Combine 1-2 teaspoons of isabgol husk with a cup of yogurt. Consume this mixture twice a day. Isabgol helps absorb excess water in the intestines, which can help solidify stools and reduce diarrhea.
- Isabgol uses for IBS: Mix 1-2 teaspoons of isabgol husk in a glass of water and drink it immediately. Isabgol can help regulate bowel movements, reduce bloating, and alleviate discomfort associated with IBS.
- Isabgol benefits for diabetes: Take 1-2 teaspoons of isabgol husk with water before meals. Isabgol slows down the absorption of sugar in the intestines, which can help maintain stable blood sugar levels.
- Isabgol uses for weight loss: Mix 1-2 teaspoons of isabgol husk in a glass of warm water and drink it 30 minutes before meals. Isabgol helps create a feeling of fullness, reducing overall calorie intake and aiding in weight management.
- Isabgol benefits for heart health: Regular consumption of isabgol can help lower cholesterol levels. Mix 1-2 teaspoons of isabgol husk in a glass of water and drink it daily. The soluble fiber in isabgol binds to cholesterol in the intestines, preventing its absorption into the bloodstream.
Incorporating isabgol into your daily routine can provide numerous health benefits. However, it is essential to drink plenty of water when consuming isabgol to prevent dehydration and ensure its optimal effectiveness.
Isabgol Side Effects
Many people do not show any side effects of isabgol. But since psyllium husk creates intestinal bulk and demonstrates laxative effects, it may pose adverse side effects. You are susceptible to these side effects if you are new to psyllium husk or have consumed more than the recommended daily dose.
Some possible side effects include:
- In severe cases, abdominal pain and cramps, gas, loose stools, more frequent bowel movements, nausea, vomiting, stomach pain, and even diarrhoea.
- Allergic reaction due to psyllium husk that can cause breathing difficulty, itching, skin rashes, swelling around the face and throat, and severe dizziness.
Therefore, it is recommended to consult your doctor in case of an allergic reaction and also for the appropriate dosage of psyllium husk to avoid any severity.
Precautions to Take With Isabgol:
When consuming isabgol, it is important to be cautious. Here are a few words of caution:
- Swallowing Difficulties: If you have problems swallowing or face throat issues, it’s best to avoid isabgol husk.
- Recommended Dosage: Always consume isabgol in its recommended dosage and duration to avoid potential side effects.
- Blood Sugar Levels: Isabgol benefits include helping regulate blood sugar, but it could cause a drop in blood sugar levels. Hence, it is advisable to track your blood sugar if you consume isabgol daily.
Conclusion
Psyllium husk is an excellent dietary supplement that offers numerous health benefits, from gastrointestinal health to managing chronic conditions like diabetes, obesity, and high blood pressure. For those looking to manage their cholesterol levels naturally, incorporating effective home remedies to control cholesterol alongside psyllium husk can be highly beneficial. If you are suffering from any of these chronic conditions, you can include psyllium husk in your diet to achieve the targeted body parameters.
Check out the Isabgol available in top brands on Truemeds. Don’t forget to take your doctor’s advice if you are allergic to isabgol. You can also avail a free teleconsultation from our dedicated team of doctors on our online pharmacy – Truemeds to get the best medicines at the cheapest price. You can also upload your prescription on Truemeds to get recommended branded and generic medicines. Save up to 72% on your every purchase and get your medicines at your doorsteps free of cost.
Disclaimer: The information given in this article is true to our best knowledge. Still, we will recommend that you consult your healthcare professional to avoid the risk of any allergic reaction or severe side effects due to isabgol.
Frequently Asked Questions (FAQs)
Taking Isabgol husk daily can be beneficial for maintaining digestion, heart health, blood pressure and weight loss but it’s essential to take it in recommended dose and monitor for any side effects like bloating or discomfort.
Isabgol side effects include bloating, gas, increased bowel movements, nausea, or abdominal discomfort, especially if not taken with enough water. In rare cases, it may trigger allergic reactions or interfere with the absorption of certain medications. It’s crucial to consult a doctor before starting Isabgol.
Isabgol is considered to have a cooling effect on the body, making it suitable for addressing issues like constipation, and digestive discomfort associated.
Individuals with swallowing difficulties or throat issues should avoid isabgol. Additionally, those prone to low blood sugar levels should use it cautiously and monitor their blood sugar levels regularly.
Isabgol uses for fissures are not direct. It does not directly heal fissures. It can help soften stools, making bowel movements easier and less painful during fissures. However, it’s essential to consult a doctor before adding it to your diet.
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