Article Most Wanted: fiber

Psyllium for Fiber, Bulk Laxative and Heart Health

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<h1 class="chapter" id="c24">
<span class="medium"><i>Plantago ovata, P. afra</i></span></h1>
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<span class="dropcaps">N</span>ative 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 <i>P. ovata</i> in India is <i>isabgol</i>, which comes from the Persian words <i>isap</i> and <i>ghol</i>, meaning “horse ear.” The name aptly describes the peculiar shape of psyllium seeds. The word <i>psyllium</i>
 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.<br />
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<h2 class="section" id="c24-s01">
<b>Therapeutic Uses</b></h2>
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<i>Fiber</i></div>
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<i>Bulk laxative</i></div>
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<i>Heart health</i></div>
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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.</div>
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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.</div>
<h2 class="section" id="c24-s02">
<b>How to Use</b></h2>
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<i>Adults:</i> 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.</div>
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<i>Children (younger than 18 years):</i> Generally from 1 teaspoon to 2 tablespoons, depending upon the age and size of the child.</div>
<h2 class="section" id="c24-s03">
<b>Precautions</b></h2>
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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.</div>