![]() ![]() Decreased appetite and calorie intake may support weight loss. Psyllium may aid appetite control by slowing down stomach emptying and reducing appetite. ![]() It may boost satiety and aid weight lossįibers that form viscous compounds, including psyllium, can help control appetite and aid weight loss ( 12, 16). It seems that a daily dose of at least 10.2 g can promote lower blood sugar levels ( 14, 15). This resulted in reduced constipation, body weight, blood sugar levels, and cholesterol ( 12).īecause psyllium slows down the digestion of food, people should take it with food, rather than on its own, so it has a greater effect on blood sugar levels ( 13). In one study, researchers gave 51 people with type 2 diabetes and constipation 10 g of psyllium twice per day. This is because the gel forming fibers in psyllium can slow down the digestion of food, which helps regulate blood sugar levels. In fact, psyllium works better for this mechanism than other fibers, such as bran. This is particularly the case with water soluble fibers such as psyllium ( 4, 10, 11). Taking fiber supplements can help control the body’s glycemic response to a meal, such as reducing insulin and blood sugar levels. Psyllium can, therefore, both prevent constipation and reduce diarrhea, effectively helping to normalize bowel movements. Doing so increased their stomach emptying time from 69 to 87 minutes, with accompanied slowing in the colon, which meant fewer bowel movements ( 9). In another older study, researchers treated eight people who had lactulose-induced diarrhea with 3.5 g of psyllium three times daily. One older study showed psyllium husk significantly decreased diarrhea in 30 people who were undergoing radiation therapy for cancer ( 8). It can increase stool thickness and slow down its passage through the colon. It does this by acting as a water absorbing agent. Research shows that psyllium can relieve diarrhea ( 1, 2). One study found that psyllium, which is a soluble fiber, had a greater effect than wheat bran, which is insoluble fiber, on the moisture, total weight, and texture of stools ( 6).Īnother study showed that taking 5.1 grams (g) of psyllium twice a day for 2 weeks significantly increased the water content and weight of stools, as well as the total number of bowel movements, in 170 individuals with chronic constipation ( 7).įor these reasons, taking psyllium supplements promotes regularity. The end product is bigger and easier-to-pass stools. It then helps with the absorption of water, which increases the size and moisture of stools. Initially, it works by binding to partially digested food that is passing from the stomach into the small intestine. It works by increasing stool size and helping relieve constipation ( 1, 2). Psyllium is available in various forms and has many health benefits. ![]()
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