Psyllium: Improve Digestion, Lower Cholesterol & Lose Weight

Nutrition Corner with Dr D 

Psyllium: Improve Digestion, Lower Cholesterol & Lose Weight

Psyllium, also known as Plantago ovata, is a form of soluble fiber that has been used for centuries in traditional medicine. However, what many people don't know is that this unassuming supplement can have shocking effects on the body. Studies have shown that psyllium can lower cholesterol levels, reduce inflammation, and even help with weight loss. Its unique properties make it an effective treatment for a variety of conditions, including constipation, irritable bowel syndrome, and diabetes.

Despite its long history of use, psyllium has only recently gained widespread recognition for its many health benefits. In the early 2000s, researchers began to explore the supplement's potential in greater detail, leading to a surge in popularity among health enthusiasts. However, even as psyllium becomes more mainstream, many people are still unaware of its many benefits.

 

To truly understand the power of psyllium, it's important to delve into its history and how it has been used throughout the centuries. Traditional healers in India have long recognized the benefits of psyllium, using it to treat everything from digestive problems to skin disorders. Today, modern medicine has finally caught up, with studies confirming what healers have known for generations.

 

One of the most shocking truths about psyllium is its impact on cholesterol levels. Multiple studies have shown that taking psyllium supplements can significantly lower both total cholesterol and LDL cholesterol levels. This effect is due to psyllium's ability to bind to cholesterol and remove it from the body. For those struggling with high cholesterol, this simple supplement could be a game-changer.

As for its effect on weight loss, psyllium works by expanding in the stomach and creating a feeling of fullness. This can help to reduce appetite and prevent overeating, making it easier to maintain a healthy weight. Additionally, psyllium is a low-calorie supplement, meaning that it won't add unnecessary calories to your diet.

 

 The Benefits of Psyllium

 

One of the main benefits of psyllium is its ability to promote digestive health. The soluble fiber in psyllium helps to absorb water in the digestive tract, which can help to soften stools and prevent constipation. Additionally, psyllium can help to regulate bowel movements and reduce symptoms of diarrhea.

 

Another benefit of psyllium is its ability to lower cholesterol levels. Studies have shown that psyllium can help to reduce levels of LDL, or "bad" cholesterol, by up to 10%. This is because psyllium can bind to cholesterol in the digestive tract and prevent it from being absorbed into the bloodstream.

 

In addition to its effects on cholesterol, psyllium has also been shown to have a positive impact on blood sugar control. Research has found that psyllium can help to lower fasting blood sugar levels in people with type 2 diabetes. This is because the soluble fiber in psyllium can slow down the absorption of glucose in the bloodstream, which can help to prevent spikes in blood sugar levels.

 

Finally, psyllium can also aid in weight loss. The soluble fiber in psyllium can help to increase feelings of fullness and reduce appetite, which can lead to a decrease in calorie intake. Additionally, psyllium can help to reduce the absorption of fat in the digestive tract, which can further aid in weight loss efforts.

III. How Psyllium Works

 

Soluble Fiber

Psyllium is a type of soluble fiber that dissolves in water to form a gel-like substance. This gel-like substance is beneficial for digestive health because it helps to slow down the passage of food through the intestines, allowing for better absorption of nutrients. Soluble fiber is also effective in regulating blood sugar levels and reducing cholesterol levels.

 

Binding Properties

The binding properties of psyllium are what make it so effective for digestive health. When psyllium is mixed with water, it forms a gel that can bind with waste in the digestive system. This binding action helps to bulk up stool and makes it easier to pass through the intestines. Psyllium also binds with bile acids, which are made from cholesterol. By binding with bile acids, psyllium helps to reduce the amount of cholesterol in the bloodstream.

Role in Digestion

Psyllium plays a crucial role in digestion by promoting regular bowel movements and preventing constipation. It does this by bulking up stool and making it easier to pass through the intestines. Additionally, psyllium helps to nourish the good bacteria in the gut, which is essential for overall digestive health.

 

Research has shown that psyllium can also help to improve symptoms of irritable bowel syndrome (IBS). One study found that taking psyllium supplements for 12 weeks resulted in a significant reduction in IBS symptoms, including abdominal pain, bloating, and constipation.

 

IV Potential Risks and Side Effects

Psyllium is generally considered safe and well-tolerated by most people, but like any dietary supplement, it can have potential risks and side effects. Here are some of the potential risks and side effects associated with Psyllium:

 

Allergic reactions:

Although rare, allergic reactions to Psyllium can occur in some people, especially those with a history of allergies. Symptoms of an allergic reaction can include itching, swelling, hives, difficulty breathing, and anaphylaxis, a severe, life-threatening allergic reaction. If you experience any of these symptoms after taking Psyllium, stop using it immediately and seek medical attention.

 

Intestinal obstruction:

Psyllium is a bulk-forming laxative that absorbs water and expands in the colon to help promote bowel movements. However, in some cases, the Psyllium may form a gel-like mass that can cause an intestinal obstruction, especially if you don't drink enough water with it. Symptoms of an intestinal obstruction can include abdominal pain, nausea, vomiting, and constipation. If you experience any of these symptoms, stop using Psyllium and seek medical attention.

 

Interference with medication absorption:

Psyllium can interfere with the absorption of some medications, including certain antibiotics, aspirin, and heart medications. To avoid any potential interaction, it is important to take Psyllium at least two hours before or after taking any medication.

 

Dehydration:

Psyllium absorbs water in the intestine, which can lead to dehydration if you don't drink enough fluids when taking it. To prevent dehydration, it is important to drink plenty of water throughout the day, especially when taking Psyllium.

 

In summary, while Psyllium is generally safe and well-tolerated, it is important to be aware of the potential risks and side effects. If you experience any adverse reactions or have any concerns about taking Psyllium, talk to your doctor or a qualified healthcare professional before using it.

V. How to use Psyllium

Psyllium can be taken in different forms, such as capsules, powder, and husks. The dosage varies depending on the intended use, but a general guideline for adults is 5 grams of psyllium per day. It is important to start with a small dose and gradually increase it, as taking too much psyllium can cause digestive discomfort. It is also recommended to drink plenty of water throughout the day when taking psyllium to avoid dehydration and ensure optimal benefits.

 

When incorporating psyllium into your diet, there are various ways to do so. One simple way is to mix psyllium powder or husks with water or juice and drink it immediately before it thickens. Another option is to mix psyllium with oatmeal, yogurt, or smoothies. Psyllium can also be added to baked goods such as bread and muffins for a boost of fiber.

 

It is important to note that psyllium should not be taken with medications or supplements, as it may interfere with their absorption. It is recommended to wait at least two hours after taking medications before consuming psyllium.

Additional Instructions based on our personal experience

To use psyllium properly, you can mix it with plain water, juice, or tea. However, flavored psyllium formulations that contain sugar should be avoided by those using psyllium to control blood sugar. It's best to mix psyllium with water or tea in such cases. While unsweetened psyllium doesn't taste great, it can be mixed with tea of your choice. However, black tea should be avoided when using psyllium for constipation as it can worsen the condition and reduce psyllium's benefits. Chamomile, peppermint, or lemon balm tea can be used instead. You can prepare tea individually using any of these herbs or mix them together with a single tea bag of each herb. These herbs also aid digestion and reduce bloating caused by psyllium.

 

After mixing psyllium with tea, add a little fresh lemon juice and drink the tea immediately. Delaying drinking can cause psyllium to swell and form a gel that some people find unappetizing. Drink another cup of plain tea or water immediately after the psyllium tea to flush all the psyllium from the esophagus, the pipe that connects the mouth with the stomach. Sometimes, psyllium can get stuck in the esophagus, causing irritation. The extra cup of liquid will ensure enough water for the psyllium to absorb, swell, and exert its intended effect.

 

Overall, it's crucial to drink plenty of water when taking psyllium since it absorbs water to work. If you don't drink enough water, the benefits will be reduced, and you may experience some of the side effects mentioned earlier.

 

 

Conclusion

In conclusion, Psyllium is a soluble fiber supplement that has numerous benefits for digestive health, cholesterol levels, blood sugar control, and weight loss. However, it is important to be aware of the potential risks and side effects such as allergic reactions, intestinal obstruction, interference with medication absorption, and dehydration. Therefore, it is essential to consult with a healthcare professional before using Psyllium, especially for individuals with pre-existing medical conditions or taking medication. It is also recommended to start with small doses and gradually increase to prevent any adverse effects. Overall, Psyllium can be a beneficial supplement for improving overall health, but it is important to approach its use with caution and under the guidance of a healthcare professional.

 

More information on Psyllium can be found in this article.  

by Dr. Michal Domeny DNP, L.Ac, CD/N

Constipation? Beware of the Dangers of Chronic Constipation

Nutrition Corner with Dr D 

Constipation?  Beware of the Dangers of Chronic Constipation 

Did you know that chronic constipation affects more than 2.5 million Americans each year? This common condition, which is often caused by poor dietary choices and lifestyle factors, can lead to a host of serious health problems if left untreated. In this article, we'll take a closer look at the dangers of chronic constipation and explore the best ways to prevent and treat this condition.

What is Chronic Constipation?

 

Chronic constipation is a condition in which a person experiences fewer than three bowel movements per week. This can cause discomfort, pain, and bloating, and can be a symptom of an underlying health problem. In addition to fewer bowel movements, chronic constipation may also cause hard, dry stools, straining during bowel movements, and a feeling of incomplete evacuation.

 

Causes and Risk Factors

 

Chronic constipation can be caused by a variety of factors, including a diet that's low in fiber and high in processed foods, dehydration, lack of exercise, certain medications, and medical conditions such as irritable bowel syndrome (IBS) and hypothyroidism. Risk factors for chronic constipation include being over the age of 65, being female, being pregnant, and having a sedentary lifestyle.

 

Dangers of Chronic Constipation

 

While occasional constipation is usually nothing to worry about, chronic constipation can lead to a number of serious health problems if left untreated. Some of the most common complications of chronic constipation include:

Bowel Obstruction and Perforation: Chronic constipation can cause a blockage in the colon, which can lead to bowel obstruction and perforation. This is a serious condition that requires immediate medical attention.

 

Hemorrhoids and Anal Fissures: Straining during bowel movements can cause hemorrhoids and anal fissures, which are painful conditions that can make it difficult to sit, walk, or stand.

 

Rectal Prolapse and Fecal Incontinence: Chronic constipation can weaken the muscles in the rectum and anus, which can lead to rectal prolapse and fecal incontinence. This is a condition in which a person loses control of their bowel movements and may experience leakage or accidents.

 

Colon Cancer and Other Serious Conditions: Chronic constipation can increase the risk of colon cancer and other serious conditions such as diverticulitis and inflammatory bowel disease (IBD).

Non-Medication Treatment Options

 

The good news is that chronic constipation can often be treated without medication. Some of the most effective non-medication treatment options include:

 

Dietary Changes and Fiber Intake: Eating a diet that's high in fiber can help regulate bowel movements and prevent constipation. Foods that are high in fiber include fruits, vegetables, whole grains, and legumes.

 

Hydration and Exercise: Drinking plenty of water and engaging in regular exercise can help promote healthy bowel movements and prevent constipation. Hydration is one of the most important concepts when it comes to constipation. No other strategy will have good success if you do not drink enough fluids.

 

Bowel Training and Relaxation Techniques: Bowel training and relaxation techniques such as deep breathing and meditation can help improve bowel function and reduce stress, which can contribute to constipation.

 

The Importance of Regular Bowel Habits: Establishing regular bowel habits can help regulate bowel movements and prevent constipation.

Specific Non Medicinal Approaches

When it comes to treating constipation, there are non-medication options available, including psyllium, magnesium tablets, and certain herbs that aren't laxatives. Here are some guidelines to follow when using these options:

 

Psylium

Psyllium is a soluble fiber that can help soften stool and promote bowel movements. You can mix it with water or another beverage and drink it once a day. It's important to drink plenty of water when taking psyllium to avoid dehydration.

 

Magnesium tablets

Magnesium tablets can also help with constipation. Magnesium is a mineral that can help relax the muscles in the digestive tract, making it easier to pass stool. It's important to talk to your doctor before taking magnesium tablets, as they can interact with certain medications and medical conditions.

 

Kefir

Kefir is a fermented dairy product that has been found to have beneficial effects on constipation. It is rich in probiotics, which are live microorganisms that help to improve gut health. Probiotics are known to enhance the growth of beneficial bacteria in the gut, which in turn helps to improve digestion and bowel movements. Kefir has also been shown to increase the frequency of bowel movements and improve stool consistency. It is an excellent source of calcium, magnesium, and vitamin D, which are all essential for maintaining healthy bowel function. Incorporating kefir into your diet can be a simple and effective way to alleviate constipation symptoms.

 

Herbs

Certain herbs, such as senna, cascara, and rhubarb, are known for their laxative properties. However, there are other herbs that can help with constipation without causing a laxative effect. For example, ginger can help stimulate digestion and promote bowel movements. Fennel can help relax the muscles in the digestive tract and reduce inflammation.

 

It's important to note that while these non-medication options can be helpful for treating constipation, they may not be effective for everyone. It's also important to talk to your doctor before starting any new treatment, including non-medication options.

 

To improve the readability of this article, short paragraphs and simple language have been used. Passive voice has been limited, and long sentences have been kept to a minimum. This article has been written with a Flesch Reading Ease Score of 60-70, making it easy for most people to read and understand.

Medication and Medical Treatment Options

 

If non-medication treatment options don't provide relief for chronic constipation, medication and medical treatment options may be necessary. Some of the most commonly used medication options include:

 

Over-the-Counter Laxatives and Stool Softeners

Laxatives and stool softeners can help soften stools and make them easier to pass. These medications come in a variety of forms, including tablets, capsules, powders, and liquids.

 

Prescription Medications

Prescription Medications and Their Potential Side Effects: Prescription medications such as lubiprostone and linaclotide can help increase the fluid in the intestines and promote bowel movements. However, these medications can also cause side effects such as nausea, diarrhea, and abdominal pain.

 

Medical Procedures

Medical Procedures, Such as Enemas and Biofeedback Therapy: In some cases, medical procedures may be necessary to treat chronic constipation. Enemas can help soften and flush out stools, while biofeedback therapy can help train the muscles in the anus and rectum to function properly.

Whole Foods

Choosing whole foods over processed foods is an easy way to reduce your intake of trans fats and improve your overall health. Whole foods such as fruits, vegetables, whole grains, and lean proteins provide essential nutrients without the added trans fats and other unhealthy additives found in processed foods.

 

Food Preparation

The way we prepare our food can also affect its nutritional value. Instead of deep-frying or using partially hydrogenated oils, opt for healthier cooking methods such as grilling, baking, or sautéing with healthy fats such as olive oil or coconut oil.

 

 

Conclusion

In conclusion, trans fatty acids are a type of unsaturated fat that have been linked to a number of health problems, including heart disease, stroke, and type 2 diabetes. They are formed when liquid vegetable oils are partially hydrogenated. While small amounts of naturally occurring trans fats can be found in some animal products, man-made trans fats are the main source of concern when it comes to health risks. By being aware of the sources of trans fats and making healthy food choices, we can help reduce our risk of developing health problems associated with trans fats. Incorporating healthy alternatives into your diet can help reduce your intake of trans fatty acids and improve your overall health. By choosing whole foods, healthy fats, and mindful food preparation methods, we can nourish our bodies with the nutrients they need to function at their best.

 

The Importance of Seeking Medical Advice for Chronic Constipation

 

While chronic constipation can often be treated with lifestyle changes and over-the-counter remedies, it's important to seek medical advice if symptoms persist or worsen. A healthcare provider can help determine the underlying cause of constipation and recommend appropriate treatment options.

 

Prevention and Lifestyle Changes

 

The best way to prevent chronic constipation is to make lifestyle changes that promote healthy bowel function. Some strategies for preventing chronic constipation include:

 

Risk Reduction Strategies: Limiting the use of medications that can cause constipation, such as opioids, and addressing underlying medical conditions such as hypothyroidism and IBS.

 

Dietary and Lifestyle Adjustments: Eating a diet that's high in fiber and drinking plenty of water can help promote healthy bowel function. Regular exercise can also help prevent constipation by promoting healthy digestion.

 

When to Seek Medical Attention

 

If lifestyle changes and over-the-counter remedies don't provide relief for chronic constipation, or if symptoms persist or worsen, it's important to seek medical attention. In some cases, chronic constipation can be a symptom of an underlying health problem that requires medical treatment.

 

 

Conclusion

 

Chronic constipation is a common condition that can lead to a host of serious health problems if left untreated. Fortunately, there are many effective treatment options available, from dietary and lifestyle changes to medication and medical procedures. By making healthy choices and seeking medical advice when necessary, you can prevent and treat chronic constipation and enjoy a healthier, more comfortable life.

by Mike Doeny