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      • Natural Health Guide
      • Natural Health Guide Home
        • Herbs & Superfood Reference A-Z
          • By Common Name
          • a b c d e f g h i j k l m n o p q r s t v w x y z
            • Acai Berry
            • Activated Charcoal
            • Agar Agar
            • Agaricus
            • Agave
            • Agnus castus
            • Agrimony
            • Alfalfa
            • Almond
            • Aloe Vera
            • Amaranth
            • Amla
            • Andrographis paniculata
            • Antrodia
            • Apple
            • Apricot
            • Argan
            • Arjuna
            • Arnica
            • Aronia Berries
            • Artichoke
            • Ashoka
            • Ashwagandha
            • Astragalus
            • Avena sativa
            • Avocado
            • Bala
            • Banana
            • Baobab
            • Barberry
            • Barley Grass
            • Basil
            • Beans
            • Bearberry
            • Bee Pollen
            • Beetroot
            • Benzoin
            • Bergamot
            • Bilberry
            • Black Cohosh
            • Black Haw
            • Black Pepper
            • Black Storax
            • Black Walnut
            • Bladderwrack
            • Blessed Thistle
            • Blueberry
            • Boneset
            • Borage / Starflower
            • Brahmi
            • Brazil Nut
            • Broccoli
            • Buchu
            • Buckwheat
            • Bulgur Wheat
            • Burdock Root
            • Butterbur
            • Cacao
            • Camu Camu
            • Cardamom
            • Carob
            • Cascara Sagrada
            • Cashew Nut
            • Catnip
            • Cat's Claw
            • Catuaba
            • Cayenne
            • C60 - Carbon 60
            • Cedarwood
            • Celery Seed
            • Centaury
            • Chaga Mushroom
            • Chamomile
            • Chia Seed
            • Chickpea
            • Chickweed
            • Chlorella
            • Chuchuhuasi
            • Cinnamon
            • Citronella
            • Clary Sage
            • Clavohuasca
            • Cleavers
            • Cloves
            • Coconut
            • Cola Nut
            • Coltsfoot
            • Comfrey
            • Copal
            • Cordyceps
            • Coriander
            • Corn Silk
            • Couch Grass
            • Cramp Bark
            • Crystal Deodorant Stone
            • Damiana
            • Dandelion
            • Devil's Claw
            • Dong Quai
            • Dragon's Blood
            • Dulse
            • Echinacea
            • Einkorn
            • Elderberry / Elderflower
            • Elecampane
            • Elemi
            • Eucalyptus
            • Evening Primrose
            • Eyebright
            • Fennel
            • Fenugreek
            • Feverfew
            • Flaxseed
            • Fo-Ti
            • Frankincense
            • Freekeh
            • Gentian
            • Geranium
            • Ginger
            • Ginkgo Biloba
            • Goji Berry
            • Goldenrod
            • Goldenseal
            • Gotu Kola
            • Grapefruit
            • Grapeseed
            • Greek Jasmine
            • Greek Rose
            • Green Tea
            • Guarana
            • Guayusa
            • Guduchi
            • Guggul
            • Gutweed Seaweed
            • Gymnema
            • Gynostemma
            • Hawthorn Berries
            • Hemp
            • Hibiscus
            • Honey Mushroom
            • Hoodia Gordonii
            • Horny Goat Weed
            • Horsetail
            • Hyssop
            • Icelandic Moss
            • Irish Moss
            • Jasmine
            • Jojoba
            • Juniper Berry
            • Kelp
            • Korean Ginseng
            • Lady's Mantle
            • Lavender
            • Lemon
            • Lemon Balm
            • Lemongrass
            • Lemon verbena
            • Lentils
            • Lime Flower
            • Lion's Mane Mushroom
            • Liquorice
            • Lucuma
            • Lupine
            • Maca
            • Macadamia
            • Maitake Mushroom
            • Mandarin
            • Manjistha
            • Maple Syrup
            • Marigold
            • Marjoram
            • Marshmallow
            • Meadowsweet
            • Mesima Mushroom
            • Milk Thistle
            • Millet
            • Mistletoe
            • Moringa
            • Motherwort
            • MSM Powder
            • Mucuna pruriens
            • Mugwort
            • Muira Puama
            • Mullein
            • Mung Beans
            • Myrrh
            • Myrtle
            • Neem
            • Neroli
            • Nettle
            • Noni
            • Oat Grass
            • Olive
            • Opoponax
            • Oyster Mushroom
            • Palo Santo
            • Papaya / Papaya Seed
            • Passion Flower
            • Pata de Vaca
            • Patchouli
            • Pau D'Arco
            • Pea
            • Peach Kernel
            • Peanut
            • Pepper Dulse
            • Peppermint
            • Pine
            • Pistachio
            • Plantain
            • Pomegranate
            • Popping Corn
            • Prunes
            • Psyllium
            • Pumpkin Seed
            • Purple Corn
            • Quebra Pedra
            • Quinoa
            • Raspberry
            • Red Clover
            • Rehmannia
            • Reishi Mushroom
            • Rhodiola rosea
            • Rice
            • Rooibos
            • Rose
            • Rosehip
            • Rosemary
            • Safflower
            • Sage
            • Salt
            • Sandalwood
            • Sandarac
            • Sargassum Seaweed
            • Sarsaparilla
            • Sassafras
            • Saw Palmetto
            • Schisandra
            • Sea Buckthorn
            • Sea Lettuce
            • Sea Spaghetti
            • Senna
            • Shatavari
            • Shea
            • Shiitake
            • Shilajit
            • Siberian Ginseng
            • Skullcap
            • Slippery Elm
            • Snow Fungus
            • Soursop / Graviola
            • Spinach
            • Spirulina
            • Stevia
            • St John's Wort
            • Suma root
            • Sunflower Seeds
            • Sweet Violet
            • Tayuya
            • Tea Tree
            • Teff
            • Thyme
            • Tongkat Ali
            • Tribulus terrestris
            • Triphala
            • Tulsi
            • Turkey Tail Mushroom
            • Turmeric
            • Valerian
            • Vanilla
            • Vervain
            • Vetivert
            • Wakame
            • Walnut
            • Watermelon
            • Wheatgerm
            • Wheatgrass
            • White Mulberry
            • White Sage
            • White Willow Bark
            • Wild Cherry
            • Wild Lettuce
            • Wild Yam
            • Witch Hazel
            • Wood Ear Mushroom
            • Wormwood
            • Xylitol
            • Yacon
            • Yarrow
            • Yellow Dock
            • Yerba Mate
            • Ylang Ylang
            • Zhu Ling Mushroom
          • By Latin Name
          • a b c d e f g h i j l m n o p r s t u v w x z
            • Achillea millefolium
            • Actaea Racemosa
            • Adansonia digitata
            • Agaricus blazei
            • Agathosma betulina
            • Agave tequilana
            • Agrimonia eupatoria
            • Alchemilla vulgaris
            • Aloe Barbadensis Miller
            • Aloysia citrodora
            • Althaea afficinalis
            • Amaranthus
            • Andrographis paniculata
            • Andropogon Zizanioides
            • Angelica sinensis
            • Annona muricata
            • Apium graveolens
            • Arachis hypogaea
            • Arctium lappa
            • Arctostaphylos Uva-Ursi
            • Argania
            • Armillaria mellea
            • Arnica Montana
            • Aronia melanocarpa
            • Artemisia absinthum
            • Artemisia Vulgaris
            • Arthrospira platensis, and Arthrospira maxima
            • Aspalathus linearis
            • Asparagus racemosus
            • Asphaltum punjabianum
            • Astragalus membranaceus
            • Auricularia auricula-judae
            • Avena Sativa
            • Azhadiracta indica
            • Bacopa monniera
            • Berberis vulgaris
            • Bertholletia excelsa
            • Beta vulgaris
            • Borago officinalis
            • Boswellia
            • Brassica oleracea
            • Bursera graveolens
            • Calendula officinalis
            • Camellia sinensis
            • Cananga odorata
            • Canarium luzonicum
            • Cannabis Sativa
            • Capsicum annuum
            • Carica papaya
            • Carthamus tinctorius
            • Cayaponia tayuya
            • Centaurium erythraea
            • Ceratonia siliqua
            • Cetraria islandica
            • Chenopodium Quinoa
            • Chlorella vulgaris
            • Chondrus crispus
            • Cicer Arietinum
            • Cinnamon zeylanicum
            • Citrullus lanatus
            • Citrus aurantium
            • Citrus bergamia
            • Citrus Limonum
            • Citrus Nobilis
            • Citrus paradisi
            • Cnicus benedictus
            • Cocos nucifera
            • Cola nitida
            • Commiphora myrrha
            • Commiphora wightii
            • Cordyceps sinensis
            • Coriandrum sativum
            • Crataegus laevigata
            • Cucurbita pepo
            • Curcuma longa
            • Cyanococcus
            • Cymbopogon flexuosus
            • Cymbopogon nardus
            • Cynara scolymus
            • Daemomorops draco
            • Dioscorea villosa
            • Echinacea Purpurea
            • Elettaria cardamomum
            • Eleutherococcus Senticosus
            • Elymus Repens
            • Emblica officinalis, Terminalia bellirica, Terminalia chebula
            • Epimedium sagittatum
            • Equisetum arvense
            • Eragrostis tef
            • Erythroxylum catuaba
            • Eucalyptus globulus
            • Eupatorium perfoliatum
            • Euphrasia
            • Eurycoma longifolia
            • Euterpe oleracea
            • Fagopyrum Esculentum
            • Filipendula ulmaria
            • Foeniculum vulgare
            • Fucus vesiculosus
            • Galium aparine
            • Ganoderma lucidum
            • Gentiana
            • Ginkgo biloba, Salisburia adiantifolia, Salisburia macrophylla
            • Glycyrrhiza glabra
            • Gracilaria
            • Gymnema sylvestre
            • Gynostemma pentaphyllum
            • Hamamelis virginiana
            • Harpagophytum procumbens
            • Helianthus annuus
            • Hericium erinaceus
            • Hibiscus sabdariffa
            • Himanthalia elongata
            • Hippophae rhamnoides
            • Hoodia Gordonii
            • Hordeum vulgare L
            • Hydrastis canadensis
            • Hydrocotyle asiatica
            • Hypericum perforatum
            • Hyssopus officinalis
            • Ilex guayusa
            • Ilex paraguariensis
            • Inonotus obliquus
            • Inula helenium
            • Jasminum
            • Juglans nigra
            • Juglans Regia
            • Juniperus communis
            • Juniperus virginiana
            • Lactuca virosa
            • Laminara digitata
            • Lavandula angustifolia
            • Lentinula edodes
            • Leonurus cardiaca
            • Lepidium meyenii
            • Linum Usitatissimum
            • Liquidambar orientalis
            • Lupinus
            • Lycium barbarum
            • Macadamia integrifolia
            • Malus domestica
            • Matricaria Chamomilla
            • Maytenus laevis
            • Medicago Sativa
            • Melaleuca alternifolia
            • Melissa officinalis
            • Mentha × piperita
            • Morinda citrifolia
            • Moringa oleifera
            • Morus alba
            • Musa
            • Mycaria dubia
            • Myrtus Communis
            • Nepeta cataria
            • Ocimum basilicum
            • Ocimum tenuiflorum
            • Oenothera biennis
            • Origanum marjorana
            • Oryza sativa
            • Osmundea pinnatifida
            • Palmaria palmata
            • Panax Ginseng
            • Panicum miliaceum
            • Passiflora incarnate
            • Paullinia Cupana
            • Pelargonium graveolens
            • Persea americana
            • Petasites
            • Phaseolus
            • Phellinus Linteus
            • Phyllanthus emblica
            • Phyllanthus niruri
            • Pinus sylvestris
            • Piper nigrum
            • Pistacia vera
            • Pisum sativum L.
            • Plantago major
            • Plantago ovata
            • Pleurotus ostreatus
            • Pogostemon cablin
            • Polygonum multiflorum
            • Polyporus umbellatus
            • Pouteria Lucuma
            • Prunis dulcis
            • Prunus armeniaca
            • Prunus Domestica
            • Prunus persica
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    1. Home
    2. Natural Health Guide
    3. Natural Health Benefits
    Content
    • Alternative names
    • Benefits
    • Folklore and history
    • Traditional use
    • Typical use
    • Constituents
    • Precautions
    • References

    Psyllium Benefits

    Psyllium

    Latin name

    Plantago ovata

    Origin

    Asia

    Alternative names

    Ispaghula

    Parts used

    Seed husks

    Benefits

    Bowel Health

    Maintaining healthy bowel function is one of the cornerstones of vibrant health. As one of the major organs for toxin elimination, a healthy bowel is highly effective at keeping the body clean, with an unhealthy bowel being one of the underlying causes of many diseases.

    Clinical research studies conducted over the past 60 years have discovered "neural arc reflexes" that originate in the bowel and "reflex", affecting specific tissues in the body. Now known as "reflex circuits", the nerves in the colon and the bowel are now recognised as a part of the enteric nervous system - or second brain.

    Psyllium husks are known as a “bulk forming laxative”, meaning they swell up after consumption, making bowel movements much easier and promote regularity. It is important to ensure you drink plenty of fresh, clean water to combat dehydration as the husks soak up water from the body.2

    Psyllium also absorbs water and waste material within the bowels, helping to clear out toxins that can cause problems if they are left to stagnate.

    Digestive Health

    Psyllium husks are pure dietary fibre, made up of predominantly “soluble” fibre which dissolves in water and forms a gel-like substance that glides easily through the digestive system, nourishing the mucous membranes and removing toxins.

    This type of fibre is prebiotic, feeding the healthy bacteria in the gut and promoting a healthy microbiome. Ensuring your gut is healthy and that your probiotic bacteria flourish will powerfully contribute to overall health. A good balance of probiotics within the gut is of utmost importance to not only digestive health, but to the immune system and many other important bodily systems.

    Consuming Psyllium husks has also been proven to be beneficial in cases of Irritable Bowel Syndrome (IBS). A 2009 study published in the “British Medical Journal” used Psyllium husks to determine whether soluble or insoluble fibre was more beneficial to sufferers of IBS. They found a significant improvement of symptoms in the Psyllium group after a 3 month treatment period using 10g of husks daily. The researchers concluded, “Psyllium offers benefits in patients with irritable bowel syndrome in primary care.”1

    In the case of gastric ulcers, Psyllium again has been found to be beneficial as its gel-like substance forms a protective layer in the gut, helping to protect the gastrointestinal lining. In a 2015 study, researchers noticed a marked improvement of the symptoms of stomach ulcers after a 14 day treatment period with Psyllium husks.

    Heart Health

    Many of the Psyllium benefits to cardiac health stem from its positive effect on the gut. Before the advent of controversial pharmaceuticals to treat high cholesterol, Cardiologists were using Psyllium husks to lower cholesterol.

    In 1988 a double-blind, placebo control study was published that found after 8 weeks treatment with Psyllium husks, total serum levels of cholesterol were reduced by 14.8 percent. Additionally, low density lipoprotein (LDL) was reduced by 20.2 percent.

    The many heart benefits of Psyllium can also be attributed to its high fibre content. A diet rich in fibre is well known for its contribution to heart health. A 2017 study published in the “Journal of Chiropractic Medicine” using Psyllium husks to study the effect of fibre on cardiovascular health, reported significant reductions in both total serum and low density lipoprotein (LDL).3

    Swanson Senna Psyllium Cascara Complex (90 caps)

    Swanson Senna Psyllium Cascara Complex (90 caps)

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    Folklore and history

    Psyllium has a long history of use throughout the world as a laxative. More recently it's use has grown as the need for laxatives, caused by modern dietary trends, has increased. In the 90s health claims for Psyllium (as a dietary supplement and to reduce cholesterol) were approved by national health authorities.

    Traditional use

    Used for thousands of years in the ancient Indian medicine system of Ayurveda, Psyllium husks have been traditionally taken to remedy both constipation and diarrhoea. It is also used for haemorrhoids, to support heart health and as a cough remedy.

    Enjoying a resurgence of popularity in the Western world, Psyllium is used to gently cleanse the colon, is popular as a part of weight loss plans, and is most commonly consumed to address bowel problems.

    Typical use

    It is very important to drink enough liquid when taking Psyllium husks.

    The average recommended dosage for psyllium is about one or two teaspoons once or twice per day. It is recommended to start with a lower dose and gradually increase it. One or two glasses of water or fruit juice should be taken with each dose. Larger doses can be taken for dealing with specific complaints like irritable bowel syndrome.

    Whereas stimulant laxatives tend to create an immediate and sometimes violent response, the positive effects of psyllium husks on constipation are usually more gradual. It can take up to a few weeks for a change to be noticed. However, when the change is felt, it is a result of an actual toning of the bowels rather than simply an irritation and purge of them.

    Constituents

    Psyllium active constituents: Mucilage (30-40%), Insoluble Fibre, Soluble Fibre, Astringent Compounds, Bitter Principles, Fatty Acids

    Precautions

    Psyllium husks are very safe and are used by millions of people throughout the world as a natural alternative to chemical laxatives. They are the laxative of choice for children.

    Because of the danger of fecal impaction or intestinal obstruction, bulk-forming laxatives should not be taken by individuals with intestinal ulcerations, stenosis, or disabling adhesions.

    Persons suffering from cathartic colon due to abuse of stimulant laxatives such as rhubarb, aloes, cascara or senna etc. should be warned that taking psyllium could result in intestinal obstruction.

    References

    1
    C J Bijkerk, N J de Wit, J W M Muris, P J Whorwell, J A Knottnerus, A W Hoes. 2009. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebo controlled trial [online]. https://pubmed.ncbi.nlm.nih.gov/19713235/
    2
    Ana M. Sahagún, José Vaquera, Juan J. García, Ángela P. Calle, María-José Diez, Nélida Fernández, Juan F. Loro, Hugo O. Portilla, Matilde Sierra. 2015. Study of the protective effect on intestinal mucosa of the hydrosoluble fiber Plantago ovata husk [online]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553002/#__ffn_sectitle
    3
    Marc P. McRae, MSc, DC, FACN, DACBN. 2017. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses [online]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/
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