Last Updated:
Psyllium is used as a dietary supplement by people. It comes in powder, granules, capsules and husk form.
Psyllium can also be added by manufacturers to baked goods. (Photo: Shutterstock)
High cholesterol is a significant risk factor for cardiovascular disease and maintaining heart health is essential to overall wellness. Oat’s soluble fibre concentration has made them a popular choice for reducing cholesterol for many years. Recent studies, however, indicate psyllium husk, made from the seeds of the Plantago ovata plant, may be superior to oats in this respect. In dietary fibres, psyllium can be an effective choice as it provides numerous health advantages in addition to its ability to decrease cholesterol.
What Is Psyllium Husk?
The seeds of the herb Plantago ovata, mostly farmed in India, are used to make psyllium, also called Isabgol. Psyllium is used as a dietary supplement by people. It comes in powder, granules, capsules and husk form. Psyllium can also be added by manufacturers to baked goods and breakfast cereals. Psyllium can absorb water and solidify into a thick substance difficult for the small intestine to digest. It can help control elevated blood sugar, triglycerides and cholesterol due to its resistance to digestion. It can also help with constipation, mild diarrhoea and weight management.
Psyllium Can Help In Cholesterol: What The Study Says?
Eating foods heavy in calories and fat, smoking, drinking alcohol, being overweight and not exercising enough can all contribute to high cholesterol. When it comes to controlling cholesterol, psyllium husk is better than oats. It can help with better cholesterol management and has more fibre than oats. In the digestive tract, psyllium husk attaches to cholesterol efficiently and helps in its elimination from the body.
According to the American Pharmacists Association, one teaspoon of crushed psyllium husk has over eight times the amount of soluble fibre by weight when compared to oat bran. As per research in The American Journal of Clinical Nutrition, taking 10 grammes of psyllium husk per day reduced LDL cholesterol by up to 10 per cent in weeks. Psyllium’s high soluble fibre content (about 70 per cent) fared better than oats’ 50 per cent soluble fibre content in binding to bile acids and enabling their evacuation to reduce cholesterol.
One class of drug used to control blood cholesterol levels is called a statin. According to certain studies, psyllium husk can also help control cholesterol by amplifying the effects of statins. In both men and women with primary hypercholesterolaemia, treatment with 5.1 g of psyllium twice a day results in a significant decrease in blood total and LDL-cholesterol concentrations. According to research published in The American Journal of Clinical Nutrition, psyllium therapy is a useful supplement to diet therapy and may offer some patients an alternative to medication therapy.
How To Incorporate Psyllium Husk Into Your Diet
There are several types of psyllium, such as capsules, powders and whole husks. Here are a few simple ways to include it in your everyday schedule:
- Add psyllium powder to smoothies, juice, or water.
- Add it to cereal, yoghurt, or muesli.
- For an added fibre boost, mix it into baked products like bread or muffins.
- You can add it to soups, stews, or sauces to naturally thicken them with fibre content.
In addition to having many other health advantages, psyllium husk is an amazing natural fibre that lowers cholesterol better than oats. It is essential for people looking for easy, natural remedies because of its capacity to manage certain health issues and enhance general well-being. Psyllium husk can be your nutritional supplement if you’re trying to improve your health or manage an underlying disease.
