Fiber is also called roughage and that makes some people think that it’s just a useless food component. After all, it’s not one of those nutrients that your body absorbs. But then, it is an essential nutrient because of the regulatory roles it plays in your guts.
You can get abundant dietary fibers from veggies, whole grains, and fruits. If you don’t consume enough fibers from your meals daily, you will need fiber supplements to make it up.
Certain health concerns may also make it necessary for you to get more fiber. Constipation is one of those health concerns. One of the popular fiber supplements on the market these days is psyllium husk powder.
Constipation is quite common and it can happen for various reasons. If you don’t eat enough fiber, you can become constipated. And if you don’t drink enough fluid, constipation can also occur. Pregnancy also increases the risks of constipation. Lack of movement or not doing regular exercise, as well as some medicines, can also make you have constipation.
Most of the time, all you need to do to take care of constipation is to increase your fiber intake and drink lots of water daily. This is enough to give you relief from constipation. Psyllium husk is one of the popular supplements that can up your fiber intake and help ease constipation. It is indeed a potent laxative.
Digestive Health and Psyllium Husk Fiber
Psyllium husk fiber is a product from Plantago seeds. This herb is native to the Indians and is of 2 main types. They are Plantago psyllium and Plantago ovata. There are many other names for Plantago. Some people call it blond plantain or blond psyllium. Other names include isabgol and ispaghula.
Psyllium has very potent bulk-forming laxative effects. This means that psyllium will soak water inside your guts. As such, I would make your bowel movements easier. It would also promote regularity, but it won’t increase flatulence.
You can use psyllium alone to ease your constipation. And you can also add it to your meals to promote regularity, as well as your overall digestion. If you have IBS (irritable bowel syndrome), or Crohn’s disease, this amazing supplement can also help with the regularity of your bowels.
Experts have studied psyllium’s effectiveness in treating many digestive conditions. The results are somewhat mixed. But aside from being a laxative fiber, psyllium is also prebiotic. As such, you also need it for healthy probiotic colonies in your gut.
A healthy probiotic colony in your gut is very essential for your immune function. When you have a healthy bacteria colony, your body will be able to ward off infection more effectively. It will also be more effective in reducing inflammation and maintaining healthy cells and tissue.
As such, psyllium powder will ensure the regularity of your bowel movement. It will also help manage some chronic conditions like Crohn’s disease and IBS. But aside from these, it can also help soften up your stool. But you must drink adequate amounts of water.
Anal fissure and hemorrhoids are common complications that occur as a result of constipation. Thankfully, fiber supplements like psyllium husk can help to prevent these complications. It can also help ease painful symptoms that can occur as a result of these conditions.
More of Psyllium Husks and Constipation
Psyllium husks are bulk-forming laxatives. They not only contain an abundance of soluble fiber. Soluble fibers are a form of carbs that your body does not absorb. So they do not contribute to your net carb intake. They promote bowel elimination.
Although there are also insoluble fibers in psyllium seeds, they contain more soluble fibers. There are also various nutrients in these seeds. They contain protein, as well as many trace elements. The trace elements in psyllium seeds include zinc, potassium, copper, manganese, calcium, and magnesium.
When you take psyllium husks supplement, it would increase the water content of your gut, particularly the large intestine. This is how it helps to soften up your stool and add bulk to it. As such, it becomes easier for you to pass stool and relieve constipation.
Psyllium husks can be sold whole. You can also find them in capsules or powdered form. Some producers also processed psyllium husks into bars or wafers. There are also various brand-name products with psyllium in their mix. They include Konsyl and Metamucil.
If you will take psyllium husk to ease constipation, make sure to follow the dosing instructions very strictly. Experts advise that you should take only about 5 to 10g of psyllium to treat constipation. To take psyllium powder, you should mix it into a glass of water before consumption. You can also use another beverage.
If you will use psyllium capsules, make sure to swallow them one by one. And you should also drink one full glass with the capsules. You need to consume enough liquid. Psyllium needs liquid to be effective in exerting its laxative effects.
How to Get the Best Outcomes from Psyllium Husks
You may need to take psyllium husks for some days before full benefits will show. But this is the same with other forms of bulk-forming laxatives. But if there is no relief after many days, and if your symptoms do not improve, you should visit the physician.
However, sometimes, people don’t see results because they don’t pay attention to some important things. If you are using psyllium husk, you should:
- Drink plenty. You should drink a minimum of 2 liters (about eight glasses) fluid daily. Any sort of drink should be good. But try to start with just water. One glass 3 to 4 times daily more than what you would normally drink should help a lot.
- Eat a well-balanced diet that contains high-fiber foods. Examples of such foods include whole-meal, as well as wholegrain cereals and bread. Other examples include fruits, veggies, whole-meal pasta, and brown rice.
- Keep your body very active. This may mean you should exercise daily.
- Avoid foods that can worsen constipation. They include pastries, candy, desserts, and cheese, among others.
Psyllium husk powder is very effective for constipation, as well as other digestive issues. It is indeed a good remedy.