Psyllium husk is an herb that is commonly grown in India. It has a number of health benefits, and is used in alternative medicine to treat many ailments. It is a bulking fiber and expands by absorbing water to form gelatin like mass. Once ingested these fibers absorb water from colon, and scrub the intestines clean. They transport waste through the intestinal tract. It is very effective in treating irritable bowel syndrome and is also helpful to colon cancer patients. Psyllium husk fiber is soluble in water in the same way as flax seed or oat bran fibers. Soluble fibers are known to lower bad cholesterol (LDL), thus reducing risk of heart disease. Though available over the counter, before taking it, discuss the use of this herb with a health care provider.
The benefits of eating fiber-rich food
Though fibers do not have any nutritive value, but they are very useful in digestion of food. They increase the bulk of waste produced in the intestines, and help in their removal from the body. This way they improve digestion, and also help in increased absorption of nutrients in the body. If you take fiber rich food, you will feel fuller for a longer period of time. It also curbs the craving for processed foods and other high calorie snacks.
Psyllium husk for weight loss
Though psyllium husk is a colon cleansing agent, it is useful as a weight loss means too. It expands in the stomach and gives full feeling and helps you eat smaller meals. It is highly beneficial if taken half an hour before meals, so that it has enough time to absorb water and expand. It helps in slow absorption of sugar, so you are less likely to crave for calorie laden food. Thus in the long run when combined with low-fat diet and exercise plan, it helps in loosing weight, lower cholesterol and is also beneficial to diabetes patients.
Many psyllium husk supplements available in the market, but all may not be that beneficial. Many manufacturers grind the husk and add flavoring agents to make it more pleasant to eat. But it becomes less effective and also introduces unwanted toxins in your body. It is better to consume whole psyllium husk with no additives, which is available in health food stores. The amount needed may wary according to age and gender, but generally women should take 20-25 grams, while men should take 30-35 grams. Drink lots of water when taking these supplements as without sufficient water the husk can start creating blockages in the intestines.
Include enough dietary fiber if you want to reduce weight
- It is necessary to include natural fiber in your diet. Eat two cups of fruits and a half cup of vegetables daily.
- Try to avoid processed foods such as white breads and sweets, as they are digested quickly and you will become hungry once again. Eat whole grain breads and cereals and brown rice as they are rich in fibers.
- Take psyllium husk about 30 minutes before meal, which will increase your fiber intake and make you feel full. You will eat less and reach your weight loss goals faster.
- Include some physical exercises in your routine. They will help in burning calories and will aid in your well-being.
Obesity leads to many lifestyle diseases. If you are able to manage your weight, you will be able to lead a healthy and fruitful life.