What is Psyllium (Ispaghula Husk)?
Psyllium is a type of dietary fibre made from the seeds of the psyllium plant. It’s a common dietary supplement due to its natural laxative effects.
It’s available in the form of husk, granules, tablets, or powder. Some manufactured food products, such as breakfast cereals and cakes, also have psyllium added to them.
This article will explore the health benefits of psyllium, and how much you need to consume to experience the benefits.
Psyllium and Digestive Health
Psyllium is a bulk-forming laxative which helps maintain regular bowel movements.
Psyllium dissolves easily in water. This means when psyllium is taken with water, it adds bulk and softens the stool, making it easier and more comfortable to pass.
Including psyllium in your diet helps keep you regular. One study found that short-term consumption of psyllium increases the water content in stools which can help to keep you regular. It can help to relieve constipation which can in turn help resolve symptoms of discomfort and bloating.
How Much Psyllium Do I Need to Take?
For constipation, the recommended dose of psyllium is 3.5g twice a day.
Possible Side Effects
As with any laxative, it’s possible to experience side effects. Try to gradually increase your intake of psyllium, particularly if you’ve never taken it before. It’s also important to not exceed the recommended daily dose.
Possible side effects may include:
- Abdominal (stomach) pain and cramping
- Wind
- Bloating
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