Welcome to Real Food, Real Health!

In this episode we are shining a spotlight on psyllium husks—nature’s true fibre powerhouse.

You might know it as isabgol or perhaps the key ingredient in popular laxatives like Metamucil, but psyllium offers far more than just regularity.

Join us as we explore what this amazing natural remedy is, how it supports your digestion and overall wellness, and how effortlessly you can incorporate it into your daily routine.

Psyllium husk comes from the seeds of the Plantago ovata plant, widely cultivated in places like India and China. Its unique power lies in being a predominantly soluble fibre that forms a thick, viscous gel when mixed with water. This gel thickens the contents in your gut, slowing down nutrient digestion and absorption, which unlocks a cascade of powerful health benefits! Importantly, it’s not heavily fermented, meaning less uncomfortable gas for you.

First up, digestion. Psyllium acts as a fantastic bulk-forming laxative, absorbing water to soften and increase stool size, offering relief for constipation. But it's also a star for diarrhoea, firming up loose stools and slowing their passage. This dual action helps normalize stool form and can even reduce symptoms for those with Irritable Bowel Syndrome. For heart health, psyllium is a game-changer. High cholesterol is a major risk factor for cardiovascular diseases.

Psyllium’s viscous gel binds to bile acids and cholesterol in your gut, facilitating their excretion and significantly lowering "bad" LDL and total cholesterol. Studies consistently show that a daily dose, typically around 10 grams, reduces these levels. In fact, adding psyllium to statin therapy can yield a cholesterol-lowering effect equivalent to doubling the statin dose! The FDA even supports its role in reducing CVD risk when consumed at 7 grams or more daily as part of a low saturated fat and cholesterol diet.

When it comes to blood sugar management, psyllium truly shines. The gel’s ability to slow down glucose absorption helps lower fasting blood glucose and HbA1c levels, especially beneficial for those with pre-diabetes or type 2 diabetes.

Plus, it boosts your body's antioxidant defences, offering protection against diabetic complications. For weight management, psyllium excels by increasing satiety. By delaying stomach emptying, it helps you feel fuller for longer, which can naturally reduce your overall food intake.

While social media might be touting it as "nature's Ozempic," experts clarify that psyllium aids weight loss primarily through increased satiety and improved insulin sensitivity, not to the same extent as GLP-1 medications.

In addition as a prebiotic, it nourishes beneficial gut bacteria, contributing to overall gut and immune health by producing short-chain fatty acids.

So, how do you add this powerhouse to your life? Psyllium is available as a mixable powder, capsules, or wafers, and it’s even used to boost the fibre content of foods like bread, giving it a softer texture.

Psyllium husk truly is a versatile super-fibre for living a "real food, real health" lifestyle. Its benefits, backed by extensive research, make it a valuable addition to many wellness journeys.

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