Psyllium, the Grain Good for the Stomach

BENEFITS OF PSYLLIUM
✓ Relieves constipation
✓ Combats diarrhea
✓ Protects the heart
✓ Aids in weight loss

What is psyllium?

Psyllium (Plantago ovata), or Indian Plantain, is an herbaceous plant from the plantaginaceae family. It originally grows in India and Pakistan, but can also be found in temperate regions. It has sharp stems with flowering spikes in the summer that then produce tiny seeds.

These tiny seeds are surrounded by a husk – a protective envelope, mainly composed of mucilage. It is from this mucilage that all the benefits of psyllium come. In fact, it is often the mucilage that is consumed, not the whole seed. Its name comes from ancient Greek, meaning flea, referring to the tiny size of its grains!

The food mainly discussed here is blonde psyllium and not black psyllium (Plantago afra, native to the Mediterranean), as it is richer in mucilage. Indeed, up to 30% of its seed contains it! Indians traditionally use it in Ayurvedic medicine, specifically to treat digestive issues. Indians call it Isabgol.

Psyllium is considered a prebiotic – not to be confused with a probiotic, meaning it promotes and preserves good intestinal bacteria.

Providing a rich fiber intake, it is beneficial for gut health in several ways. Besides being a prebiotic, it is a natural laxative. Conversely, it is also recommended for treating diarrhea, as it improves stool consistency. It helps to reduce stomach and intestinal inflammation and relieves the pains and complications associated with intestinal disorders.

These properties are recognized by the WHO and the Commission E, a scientific council aimed at approving products used in traditional medicine.

Apart from these benefits directly related to the digestive system, it is recognized for its usefulness in the prevention of heart diseases, and its ability to regulate blood sugar and fat levels. It is also an ideal appetite suppressant for those looking to control their weight! In this sense, it has properties similar to chia seeds.

Read also | Our tips for choosing psyllium

Nutritional Composition

• Fiber
• Protein
• Carbohydrates

Buying organic psyllium: my selection

I recommend the organic psyllium from the French brand amoseeds. It is over 99% pure and comes from India (Uttar Pradesh State), its original environment. We recommend amoseeds because this company sources directly from local organic cooperatives. They thus offer very high-quality products at a lower price.

We recommend amoseeds because this company sources directly from local organic cooperatives. They thus offer very high-quality products at a lower price.

By using our promo code “DARWIN” you get a 5% discount on all their products (and up to 25% when buying the same product multiple times).

Benefits of psyllium

★ Relieves constipation

Psyllium is a natural laxative that effectively relieves constipation. Indeed, psyllium grains are extremely rich in fiber. These are essential for our digestive system and also contribute to the proper functioning of our immunity.

Its mucilage is a soluble fiber: during digestion, it absorbs the water from food and forms a gel. Thus, the weight of the stools increases and their consistency is improved. This action greatly facilitates transit and helps heal and prevent constipation.

This study from the University of Wisconsin-Madison demonstrated that psyllium improves stool appearance, is more effective than other natural or synthetic laxatives, and causes less bloating than other fibers.

★ Combats diarrhea

Psyllium is also effective in treating diarrhea. Once again, it’s the mucilage that plays a role. By absorbing excess water in the intestines, it helps to solidify stools.

It is also recommended for relieving ulcerative colitis and irritable bowel syndrome.

This study from the University of Minnesota showed that psyllium reduces diarrhea and fecal incontinence and improves stool appearance.

★ Protects the heart

Psyllium, beyond its properties directly related to transit and gut health, contributes to protecting the heart.

It acts on blood pressure by significantly lowering it, especially in overweight individuals with hypertension.

The Food and Drug Administration has allowed products containing psyllium since 1998 to claim they reduce the risk of coronary heart disease.

Furthermore, it regulates cholesterol in individuals with hypercholesterolemia and blood sugar levels in those prone to diabetes. This could also prevent cardiovascular disease risks.

This study conducted in 2019 by Korea’s Daegu University on rats demonstrated that psyllium contributes to lowering the risks of heart attacks.

★ Helps with weight loss

Finally, psyllium, low in calories, is an ideal ally for those wishing to lose or maintain weight.

It has been observed that the fibers it contains turn into gel by absorbing water in the stomach, increasing the sensation of fullness. Psyllium then acts as an appetite suppressant.

This study led by the University of Colorado demonstrated that psyllium promotes the sensation of fullness and curbs hunger between meals.

Expert Opinion

The psyllium found in specialized stores is blonde psyllium, derived from Indian plantain (Plantago ovata). While the seed itself is also interesting, it is usually only its husk that is used. Therefore, it is essential to prioritize purchasing psyllium from organic farming. 

💡Prebiotic properties: Probiotics, the good bacteria found in foods like yogurts and lacto-fermented vegetables, are well known. Prebiotics are less known: they are fibers, sugars we can’t absorb, that nourish the good bacteria in our gut flora, thus promoting the development of a healthy and balanced flora. Therefore, psyllium, with its richness in fibers, promotes good microbiome health.

💡Drawbacks: Bacteria that eat produce gas… The fibers present in psyllium, although very useful for regulating transit, can ferment and cause discomfort and digestive pains. In cases of functional colopathy, irritable bowel syndrome, or sensitivity to certain FODMAPS, it is crucial to listen to your body and stop consumption if negative effects appear.

💡Usage recommendation: as with any increase in fiber intake, start with small doses and gradually increase depending on your digestive tolerance. Always respect the recommended maximum doses and stay hydrated!

Perrine Bellanger – dietitian nutritionist

How to consume psyllium?

Blonde, black or brown psyllium

There are various types of psyllium. Blonde psyllium (Plantago ovata) is native to India, Iran, and Pakistan but can also grow in our latitudes. Its seeds are particularly rich in mucilage.

What is known as black or brown psyllium (Plantago afra), also called “Provence,” originally grows in the Mediterranean basin and the Middle East. It contains less mucilage than the blonde version, but the same properties are observed.

Prefer organic psyllium

It is advisable to favor organic psyllium, especially since the husk of the grains is consumed, to avoid any trace of pesticides. It can be purchased in organic and dietetic stores and herbalists.

Psyllium powder

You will most often find psyllium powder sachets on the market. This powder consists of thousands of husks, which can be easily mixed with liquids – water, fruit juices, compotes… It can also thicken smoothies, sauces, pastries.

Regardless of how it’s consumed, it’s important to drink a lot of water afterwards – as it absorbs the water and transforms into a gel when in contact with it.

Psyllium in Capsule Form

If you prefer not to consume psyllium in powder form and mix it with other foods, it is also available in capsules. Here too, always pay attention to its origin and its composition, which must be 100% pure.

Psyllium Recipes

Psyllium is extremely simple to use in cooking and allows you to thicken many recipes. It is often used to replace gluten! Given its low glycemic index, it is particularly recommended for replacing flour in the making of breads, cakes, pastries…

Dosage

The dosage to adopt depends on the desired properties. Generally, 10g of psyllium is diluted in 100 ml of water.

To improve your transit and intestinal health: 2.5 g in the morning

In case of constipation: between 4 g and 7 g per day in two doses for 3 days

In case of diarrhea: up to 40g per day in four different doses for 3 days

In capsule form: 1 to 2 capsules per day

Contraindication and Side Effects

Consuming psyllium poses no health risk at recommended doses.

• However, it is contraindicated in cases of intestinal or esophageal stenosis.
• As it may reduce the absorption of certain medications, it is not recommended during treatment and with the following dietary supplements: zinc, iron, calcium, magnesium, vitamin B12.
• Some may experience bloating and intestinal discomfort, in which case the doses should be reduced.

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