Psyllium husks are great for weight loss! They are full of fiber and stimulate digestion. Psyllium husk is one of the most underrated superfoods, although the little seeds are packed with power for our health. You can find everything you need to know about the ingredients, general effect, how to take it and possible side effects here.
What really are psyllium husks?
These are psyllium husks Seed shells of the Plantago ovata plant.which belongs to the family of banana family I’m listening. The plant has many names and is also known as “Indian psyllium” or “Indian plantain” because it grows in India. But it can also be found in Afghanistan and North Africa. Psyllium husks are considered natural fiber supplier.
In the clip: This delicious drink also helps you lose weight
What health benefits do psyllium husks have?
Psyllium husks are a effective weight loss aid and also offer other health benefits:
- Good swelling capacity: The special thing about psyllium husks is their high content. mucilage. Mucilages are swelling substances. Therefore, psyllium husks can retain water well, more than 40 times their own weight. In this way they multiply their volume. This fills the stomach and ensures a long-lasting feeling of satiety. They also increase intestinal volume and, therefore, promote regularity of bowel movements.
- Rich in nutrients: Psyllium husks contain many fiber, which have a positive effect on digestion. They promote intestinal activity and prevent constipation. Since they retain a lot of water, they also help with diarrhea. Most of the fiber is excreted undigested. However, some is broken down by intestinal bacteria and contributes to a healthy intestinal flora, which has many positive health effects. You can find out why a healthy gut flora is important and what foods promote good gut bacteria in our article on “Building Gut Flora.” Psyllium seeds are not only rich in fiber, but also contain flavonoids. These phytochemicals, which are called Antioxidants Function, supports the body in the fight against harmful free radicals.
- Protective shield for the intestines: Psyllium husks release mucilage into the digestive tract because their outer layer is made up of long-chain sugar molecules. Polysaccharides, consists. As soon as they come into contact with liquid, they form a gel-like consistency. These mucilage are not broken down to a large extent in the intestine, but they also serve as a protective film for irritated and inflamed areas of the digestive tract.
- Psyllium husks can Lower cholesterol levels. This is demonstrated by a 2018 Iranian study, in which people with type 2 diabetes consumed ten grams of psyllium husk twice a day. Psyllium husks bind to cholesterol before it can enter the blood. Excess cholesterol is then excreted. Psyllium husks also bind to bile acids in the intestines and the body has to produce new bile acids. For this you need cholesterol. Consequently, the processing of cholesterol into bile acids reduces cholesterol levels.
- Weightloss: Psyllium husks help you lose weight because they contain few calories, fill you up quickly, and are rich in fiber. This reduces the feeling of hunger and reduces calorie intake. Read on to find out how psyllium husk helps the body lose weight.
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Psyllium husks can help you lose weight
Psyllium husks are a natural appetite suppressant and therefore can help you lose weight. But how exactly do they work?
- Have psyllium husks almost no calories, since they are mainly composed of fiber. As described above, fiber is excreted primarily undigested. Therefore, most of the calories from psyllium husks are not absorbed by the body.
- psyllium husks promote feelings of satiety. Because the shells have a great ability to swell, a thick gel is created in the stomach and you feel full. This way you avoid eating too large meals and save calories.
- Psyllium husks are digestive. Due to their ability to swell, they retain water and thus stimulate intestinal activity. This also means that many waste products are more easily removed from the body. Therefore, psyllium husks are often part of intestinal cleansing.
- psyllium husks regulate blood sugarensuring that less sugar is absorbed in the intestines. This counteracts cravings.
Do you want to know what other foods help you lose weight? Then read our articles on the topics “Lose weight with apple cider vinegar”, “Lose weight with lemon water” and “Lemon diet”.
How to take psyllium husk correctly: here’s what you should pay attention to
About the best possible effect To achieve the best results with psyllium husks, it is important to keep a few things in mind. Here are the main points.
When is the right time to take psyllium husk?
You can consume psyllium husk at any time of the day, but it is recommended to consume it approximately 30 to 60 minutes before a meal take. This causes them to swell in the stomach and increases the feeling of satiety. Psyllium husks can also be consumed two hours after a light meal. But they work better in the morning on an empty stomach and with a lot of water. It’s best not to take it right before bed, since you obviously won’t be drinking water at night. However, psyllium husks can only develop their full effect if you supply your body with enough water.
This is the correct dosage of psyllium husks
It is best to start with a low dose and increase it slowly so the body gets used to the fiber. start with one half a teaspoon of psyllium husk powder daily and gradually increase the amount up to one teaspoon every two times a day. As already mentioned, adequate fluid intake is also important, since psyllium husks retain a lot of water. It is best to mix psyllium husk powder in a large glass of water and drink it immediately. Be sure to drink plenty of fluids throughout the day.
Can you take psyllium husk daily?
In principle, there is nothing wrong with taking psyllium husks every day. However, it is important to respect the dosage and sufficient water and drink other fluids to avoid constipation. If you have pre-existing conditions, it is best to discuss long-term use of psyllium husks with a medical professional.
These are the calories contained in psyllium husk.
100 grams of psyllium husks contain approximately 213 calories. It seems like a lot, but that’s because fiber is calculated at two calories per gram. As already described above, fiber is mainly excreted undigested and therefore calories are largely not absorbed by the body. However, keep in mind that psyllium husk alone is not a substitute for a balanced diet. It is not a miracle cure to lose weight. are. If you want to lose weight, it is important to maintain a healthy lifestyle with plenty of exercise, high-fiber foods, and enough sleep and rest.
What possible side effects may occur when consuming psyllium husks?
As a general rule, psyllium husks are considered to be well tolerated and rarely have side effects. If you do not take psyllium husk or psyllium husk powder with enough water, you may Flatulence, constipation and even one Intestinal obstruction come. Under no circumstances should psyllium husk or powder be taken completely dry, that is, without liquid, because they can stuck esophagus And near. In the worst case, you could suffocate. Some people may experience allergic reactions. Anyone allergic to other legumes should be careful and, if necessary, use another source of fiber. If you are taking medications, such as for your thyroid, consult a medical professional before taking psyllium husk, as interactions may occur. Typically, take psyllium husk at least one to two hours apart between medications.
Psyllium (as a whole) or psyllium husk for weight loss, does it make a difference?
Whole psyllium seeds have a lower fiber content and a higher protein content compared to psyllium husks. Mucilage, which promotes digestion, is found especially in the peels. Therefore, its effect on the intestines is stronger. If you want to lose weight, opt for fiber-rich psyllium husks.
The optimal dosage and frequency of use of psyllium seeds to promote digestion vary from person to person. But don’t consume more than two teaspoons a day.
The effect of psyllium on digestion is usually noticeable after one to three days. If you use psyllium husk to lose weight, you will need to take it for a longer period of time over several weeks or months, for example as part of a colon cleanse.
Take psyllium husks 30 to 60 minutes before a meal. This causes them to swell in the stomach and increases the feeling of satiety. Psyllium husks can also be consumed two hours after a light meal. However, they work best in the morning on an empty stomach and with plenty of water.
It is best to start with a low dose and increase it slowly so the body gets used to the fiber. Start with half a teaspoon daily and gradually increase the amount up to one teaspoon twice a day.
Mix half a teaspoon or a full teaspoon of psyllium husks in a glass of water and drink it immediately. It is best to drink another glass of water afterwards and make sure you drink enough fluids throughout the day.