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😊Have you ever noticed why your nutritionist, or an admirer/friend, ever suggested you try Psyllium Husk(Isabgol) for weight loss?
There are plenty of reason why they do so. So, today lets unfold the important facts one should know about Psyllium Husk /Ispaghula(Isabgol).👍🙋
Psyllium is a natural form of fiber that comes from a plant referred to as Plantago ovata. It's made of the husks of the plant’s seeds, you can buy it as whole husks or as a powder.
How it works:
Psyllium husk swells up to ten to twenty times its original size once mixed with water by forming a thick gel.By filling up your stomach it reduces the amount of hunger that you simply feel and therefore aids in your weight loss.
If taken before a meal, it creates a sense of fullness or at least reduces the amount of hunger that you just feel, which results in you eating less (thus the weight loss). It's suggested that you take psyllium husk about 20 to 30 minutes before your meal, and drink a lot of water. This can provide the psyllium some time to travel to your stomach and expand.
Here's a glance at a number of findings from the available research on psyllium and weight loss.😊😊
- Helps you to feel less hungry between the meals
A study with 200-subject, consumed psyllium husk with meals showed increased fullness and reduced subjective appetite sensation, resulting in weight loss (approximately 10 lbs.) [R].
In a study published in Appetite in 2016, psyllium taken before breakfast and lunch for three days resulted in less hunger and increased fullness between meals compared to a placebo.
In a study published in Appetite in 2016, psyllium taken before breakfast and lunch for three days resulted in less hunger and increased fullness between meals compared to a placebo.
- Helps to maintain healthy blood sugar levels as part of your diet.
A study with 49 patients, proved that psyllium husk not only improved fasting blood sugar and HbA1c levels but enhanced patient tolerance to metformin(a very common oral medication for treating type 2 diabetes) [R].
Another 2016 study (published in Nutrition Journal) found that people with type 2 diabetes who took 10.5 grams of psyllium daily for eight weeks had a lower body mass index (BMI) compared to those who ate their regular diet for eight weeks. Additionally, fasting blood sugar, insulin, and other blood markers improved after psyllium supplementation.
Another 2016 study (published in Nutrition Journal) found that people with type 2 diabetes who took 10.5 grams of psyllium daily for eight weeks had a lower body mass index (BMI) compared to those who ate their regular diet for eight weeks. Additionally, fasting blood sugar, insulin, and other blood markers improved after psyllium supplementation.
- Helps to lower cholesterol to promote heart health.
This was observed in a study with 1,030 subjects, though it noted the reduction in total cholesterol occurred faster than the drop in LDL. It also indicated that the effects may be dose and time-dependent [R].
- Promotes digestive health.
A study with 28 subjects looked specifically at whether psyllium husk plays a role in patients with irritable bowel syndrome, discovered that psyllium husk eliminated symptoms and further showing that stopping psyllium husk causes a relapse [R].
How to use:
- Put powder into an empty glass and mix with 250 ml of water.Stir briskly and drink promptly.
- Start with 1 teaspoon per day gradually increases to 3 times a day or as per desired daily content (should up to a total of 30 grams).
Precautions:
- Bulk-forming fibers like Psyllium husk may affect how well medicines work.Take this product at least 2 hours before or after medicines.
- Do not take if you have difficulty in swallowing.
- Contact your doctor before using this if you have recently experienced a sudden change in bowel habits persisting for 2 weeks, abdominal pain, nausea or vomiting.
Cons:
- You may initially experience changes in bowel habits or minor bloating, as your body adjusts to increased fiber intake.
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