This fiber-rich plant from desert areas helps slow bowel movements and, as a bonus, nourishes the microbiota. Details and instructions for use, with two experts.
When found in large amounts, psyllium powder is similar to almond or even coconut powder. However, the flavor of this herb, native to North Africa and South Asia, is really not that strong, some even consider it quite mild. On the other hand, its richness in soluble and insoluble fiber makes it a great ally for improving bowel comfort. And due to its incredible absorption capabilities, processed psyllium swells when in contact with water, making it effective in improving certain digestive disorders. Explanations:
Good for transit
in the family of PlantaginaceaeThere are two types of psyllium, one known for its black/red color that comes from Provence, and the other we are interested in here; Plantago ovata or more commonly called blonde psyllium. This plant consists of long leaves and stems, at the end of which the fruit contains seeds.
Unlike irritating anthraquinone-based laxatives, psyllium is a mild, natural, scientifically proven and safe laxative.
William Bereby, gastroenterologist, hepatologist
In practice, the envelope of these seeds, the “tegument,” is what is used for food consumption. It contains mucilage, a plant material rich in insoluble fiber, which, when well hydrated, will increase the volume of stools and help them to evacuate. “Unlike irritating laxatives based on anthraquinone, a molecule in certain plants such as senna, cascara, sea buckthorn or rhubarb, psyllium is a mild, natural, scientifically proven and safe laxative,” explains William Bereby, gastroenterologist, hepatologist and author of the book. Microbiotic medicine (1). To a lesser extent, its absorbent power can also work “against spongy stools and help with temporary diarrhea,” adds general practitioner and nutritionist Faiza Bossi.
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Barrier gel
Psyllium also plays a protective role here due to its soluble fiber. The latter especially represent food, prebiotics, for our microbiota friendly bacteria. In addition, under the influence of moisture, they will form “a gel that will seal the intestinal mucosa and prevent the passage of toxic substances into the blood,” adds Dr. William Bereby.
Some studies suggest that psyllium’s supposed role in its ability to regulate blood sugar levels and thus have a preventive effect on type 2 diabetes.
Faiza Bossi, General Practitioner
Facilitated transit as a result of this work will reduce the absorption of sugars and fats. “Some studies show that psyllium’s supposed role in its ability to regulate blood sugar levels and therefore have a preventive effect on type 2 diabetes,” says general practitioner Faiza Bossi. Also by lowering total cholesterol and triglycerides (fat molecules in the blood, editor’s note), it affects cardiovascular risk.”
How to use psyllium?
According to two health professionals, the use of psyllium should be done under the supervision of a doctor. Recommended for isolated chronic constipation or irritable bowel syndrome. If the effects are observed 12 to 48 hours after the first dose, then this treatment can last for weeks or even several months to improve digestive comfort,” emphasizes gastroenterologist William Bereby.
Go to a pharmacy or organic store to get it. “It can be used either as a powder, one teaspoon morning, noon, and night, or 2-3 sachets per day to blend or lather. In all cases, it is drunk with a large glass of water to have the expected laxative effect, says the specialist. “In general, you shouldn’t exceed 40 grams a day,” adds Dr. Faiza Bossi.
Contraindications
In addition to symptoms of chronic constipation, specifically fewer than three stools (hard or soft) per week with significant straining, psyllium use is not recommended, experts say. “If we’re looking for prebiotics, for example, we can find them in whole grains, legumes, vegetables or fresh fruits,” says gastroenterologist William Bereby.
In case of doubt, concern or persistent pain, medical consultation is strongly recommended. “Psyllium can aggravate intestinal obstruction, pathologies such as intestinal stenosis (narrowing of part of the intestine, Editor’s Note) or Crohn’s disease,” informs Dr. William Bereby.
(1) Microbiotic medicineDr William Berrebi, Marabout editions, €19.90.
Source: Le Figaro
