I Eat Psyllium Husks Every Day—Here Are the Benefits

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I was always a “just coffee for breakfast” person. A cappuccino—that’s about all I could stomach in the morning, and for a long time I was just fine with it. Then came strength training, which I started about a year ago. More muscles, more calories, more protein. Intermittent fasting until lunchtime? Suddenly no longer an option.

Psyllium husks, a breakfast game-changerNow that I’m officially a “breakfast person,” I’ve got my breakfast on lock: a half cup of Greek yogurt provides around 17 grams of protein; blueberries contribute vitamin C and antioxidants; and a few walnuts supply omega-3 fatty acids. But the real game-changer? Half a teaspoon of psyllium husks, pre-soaked with a dash of water so that the fibers unfold properly. Since I added them, my mornings have been on cruise control: I feel full, focused, and stable. No blood sugar roller coaster, no hunger before lunch, no mid-morning concentration slump. Bbest of all, my digestion has never been better.

“I’m a big fan of psyllium husks,” confirms digestive health expert Dr. Luisa Werner. “Psyllium husks can not only aid digestion and promote gut health, but also have a positive effect on cholesterol and blood sugar levels.”

In contrast to some other dietary fiber—which can exacerbate digestive complaints in sensitive people— psyllium husks, which come from the outer layer of the psyllium seed, are generally very well tolerated. “This applies to constipation as well as irritable bowel syndrome, flatulence, and bloating,” notes Werner.

The benefits of psyllium husksThe reason psyllium husks are so well tolerated is that they consist mostly of soluble fiber—around 80%. “A basic distinction is made between soluble and insoluble fiber,” Werner. “Soluble fiber contains a substance called mucilage, which swells in the intestine, binds to water, and forms a gel-like mass. “This has a very positive effect on digestion and also on the intestinal flora. The gel mass can also bind cholesterol from food, which means that less of it gets into the blood and cholesterol rises more slowly.”

Psyllium husks have a regulating effect because they absorb excess fluid and stabilizing the stool; they also help with constipation by creating volume and stimulating intestinal activity.

But the positive effect goes beyond the bowels: psyllium husks could help reduce the risk of diseases such as bowel cancer, heart disease, and type 2 diabetes in the long term because fiber allows sugar from food to be absorbed more slowly into the bloodstream. “If you combine psyllium husks with a protein-rich meal, this can keep blood sugar levels even more stable,” Werner says.

How to eat psyllium husksWhen it comes to psyllium husks, less is more, especially at the beginning. In fact, Werner often sees her patients make the same mistake time and again—they either take too much at once or don’t drink enough water. “Always work up to it slowly, and take plenty of fluids,” she advises.

To that end, she recommends starting with one small spoonful a day (or less), and then slowly working your way up “day by day, and week by week.” If you notice that you don’t tolerate the psyllium husks well, simply reduce the amount. “One teaspoon to a large glass of water is a good starting point for many people,” she says.

That said, Werner does have one caveat—she prefers not to pre-soak her husks, unlike me: “To be honest, I find the goo in water quite disgusting,” she laughs. Instead, she prefers to simply stir the psyllium husks into smoothies, yogurt, or oatmeal. “I now take one to two teaspoons, sometimes even a tablespoon a day—but I’ve worked my way up to it really slowly,” she say.s

What to look for when shopping for psyllium husksWerner recommends hulled psyllium husks versus whole psyllium seeds. Since they contain just the outer shell of the seed, “they are usually better tolerated and swell up more,” she explains.

She also advises buying organic quality and checking the list of ingredients: “Ideally, they should really only contain psyllium husks—no additives, no flavorings. This is often a good indicator that the products are less contaminated with harmful substances.”

Bio.me

Psyllium Husk Fiber

Organic India

Psyllium Husk Capsules

Now Foods Solutions

Whole Psyllium Husks

Bellway

Super Fiber Powder

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