Healing husk

The good old 8216;Isabgol8217; or grandpa8217;s 8216;Bhoonsi8217; needs no introduction but there8217;s more to this humble husk than is widely known.

The good old 8216;Isabgol8217; or grandpa8217;s 8216;Bhoonsi8217; needs no introduction but there8217;s more to this humble husk than is widely known. Psyllium is the coating around the seed husk of the psyllium plant and has a bland taste and stubborn stickiness in the mouth.

Psyllium helps in preventing or alleviating constipation, hemorrhoids, irritable bowel syndrome and other digestive complaints. A study reports improvement in recurrent irritable bowel symptoms with psyllium supplementation after intervention periods of three to 12 weeks.
While it8217;s known as a laxative, it also has anti-cancer properties, helps regulate gut function, lowers blood glucose concentrations and cholesterol levels and prevents obesity.

Psyllium8217;s laxative benefits can be attributed to the bulk-forming properties of insoluble and soluble fibres in it. While soluble fibre helps maintain the health of the intestinal lining, the insoluble fibre is believed to reduce the risk of cancer due to rapid transit of food through the intestines. This decreases the amount of time carcinogens are in contact with the gastro-intestinal mucosa.

Research has consistently shown that psyllium has a role in improving blood sugar control. A recent study reported that when psyllium is added to foods such as pasta, it helps reduce blood glucose and insulin concentrations.

Psyllium also has a cardio-protective role as it helps in lowering blood cholesterol, especially the undesirable fraction of serum cholesterol, low-density lipoprotein LDL, triglycerides, apo-lipoprotein B and reducing inflammation. A study reported that adding 12 grams of psyllium to cereal in low and high-fat diets for a month significantly reduced serum LDL-cholesterol levels by 12 and 15 per cent respectively.

Another study evaluated LDL-C lowering effect of psyllium when given along with a low dose of a cholesterol-lowering drug for 12 weeks. It was seen that dietary psyllium supplementation 15 g in patients taking 10 mg of the drug statin is as effective in lowering cholesterol as 20 mg of statin alone. So next time your doctor tells you that your cholesterol is high, include few spoons full of this good old husk.

Being rich in fibre, psyllium also has prebiotic effects, that is, it is food for good bacteria and aids in improving digestive functions. It is also beneficial in appetite and helps in weight control through its ability to lower the rate of glucose absorption and bulk-forming properties, which may enhance the feeling of satiety.

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A dose of 10 grams 2-3 teaspoons full appears to be the most acceptable when divided over the day. It is also recommended that individuals increase doses in a graded manner to avoid gastrointestinal problem and that individuals maintain proper hydration to avoid constipation.
Even if you aren8217;t constipated, include psyllium in your diet. With all its benefits and wonderful applications, it8217;s time psyllium husk was pulled out of grandpa8217;s medicine chest and promoted as a functional food.