Plantago ovata, P. afra
Native to India,
Pakistan, Iran, and parts of the Mediterranean, psyllium—also called
ispaghula or isphagula—is an annual with narrow, strap-like leaves that
grows no more than knee high. Its small, white flowers give way to tiny,
glossy seeds that have a slight reddish tint. Psyllium is prolific:
Each plant can produce up to 15,000 seeds. The common name for P. ovata in India is isabgol, which comes from the Persian words isap and ghol, meaning “horse ear.” The name aptly describes the peculiar shape of psyllium seeds. The word psyllium
comes from the Greek word meaning “flea,” also a reference to the tiny
seeds. The husk of psyllium seed contains large amounts of soluble
fiber; when wet, it becomes slippery and mucilaginous. Completely
indigestible, the husks are used as a source of dietary fiber to relieve
constipation and to maintain a healthy digestive tract.
Therapeutic Uses
Fiber
Bulk laxative
Heart health
Psyllium seed husks are an excellent source of
soluble fiber. Every 100 g of psyllium provides 71 g of soluble fiber. A
similar amount of oat bran contains only 5 g of soluble fiber! When
psyllium combines with water, it swells up to 10 times its original
volume, which explains why it has long been used as the primary
ingredient in bulk laxatives such as Metamucil and Serutan. When taken
over a period of weeks, psyllium can speed up the time that it takes for
food to travel through the digestive tract.
Interestingly, psyllium is also effective for the treatment of diarrhea
and can be particularly useful for those with irritable bowel syndrome,
as they experience periods of constipation interspersed with periods of
diarrhea.
Soluble fiber has been associated with lowering both
total and low-density lipoprotein (LDL), or bad cholesterol; controlling
weight; lowering blood pressure; and improving insulin resistance to
reduce the risk of diabetes. The U.S. Food and Drug Administration has
formally recognized the role of psyllium in lowering blood cholesterol
levels by allowing companies to make health claims about products
containing its fiber. Several psyllium-containing cereals such as
Kellogg’s Heartwise and All-Bran Bran Buds have appeared in the
marketplace and are promoted for their potential cholesterol-lowering
and heart health–promoting effects. Due to the overwhelming evidence
that high-fiber diets prevent many of the risks associated with heart
disease, the National Cholesterol Education Program recommends 5 to 10 g
of soluble fiber daily.
How to Use
Adults: Generally 2 to 3 tablespoons per
day, taken in divided doses before breakfast and before dinner. Mix each
dose in a tall glass of water, stir well, drink, and follow with
another glass of water.
Children (younger than 18 years): Generally from 1 teaspoon to 2 tablespoons, depending upon the age and size of the child.
Precautions
Psyllium fiber can reduce the absorption of certain
drugs, so drugs should be taken either 1 hour before or a few hours
after psyllium is taken. Obstruction of the gastrointestinal tract has
happened in people taking psyllium fiber, particularly if they had
undergone previous bowel surgery or if they took psyllium with
inadequate amounts of water. Those who have difficulty swallowing should
not take psyllium.
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