Blond psyllium ( Plantago ovata ) is an herb whose seeds, and their husks, are used as a food thickener, to produce mucilage (viscous plant substance) and to manufacture medications, such as the laxative Metamucil.
However, many researchers believe that it could also be used, thanks to its important soluble fiber content, to combat high cholesterol levels. Here we go over everything science says about this plant.
Blond psyllium is an annual herb that can grow in poor soils and easily adapt to hot or cold climates.
Not to be confused with black psyllium ( P. psyllium and P. Indicates ). Although both have health benefits, the first proved to be more effective.
These benefits have been used for millennia. The Egyptians, for example, used psyllium to treat constipation or urinary infections.
In some regions of Asia, mainly the Chinese and Indian territory, it was used in people with hemorrhoids or to control diarrhea, while, among Arab peoples, it was a common option to treat boils or ulcers.
Many African peoples, on the other hand, used the seeds to prepare masks to care for the skin or to make hair pastes.
Currently, the World Health Organization (WHO) highlights its ability to relieve constipation and facilitate bowel movements, while the US Food and Drug Administration (FDA) authorized certain companies to indicate on the packaging that some of their products ” may reduce the risk of cardiovascular disease ”, as long as they contain 1.7 grams (g) of psyllium.
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Natural Standard point out that these benefits are due to the psyllium seed husk absorbs water and forms a bulky mass.
In people suffering from constipation, this mass stimulates bowel movement, and in people with diarrhea it can reduce bowel movements and decrease evacuations.
Other recorded effects include: treating irritable bowel syndrome, ulcerative colitis, dysentery, high blood pressure, heart disease, diabetes, cancer, weight loss, and severe kidney disease.
In the food industry, it is used as a thickening or stabilizing agent in the preparation of some frozen desserts. It is also ideal to obtain the spongy consistency that many doughs that are made without gluten lose.
For cholesterol
Different investigations studied psyllium as a lipid-lowering agent, finding generally moderate decreases in the levels of total cholesterol and low-density lipoprotein in the blood (commonly known as “bad cholesterol”).
Effects have been observed after eight weeks of frequent use. However, it does not appear to be significant in high-density lipoprotein levels (“ good cholesterol “) or triglycerides.
The doses used were 3.4 g of blond psyllium seed husks three times a day or 5.1 g twice a day. Up to 20 were tested, 4 g daily.
Cereals were also used to which psyllium was added in a way that provides 15 g of soluble fiber per day: mixtures of 2.1 g of psyllium, 1.3 g of pectin, 1.1 g of guar gum and 0.5 g of locust bean gum, which was taken three times a day and combinations of 2.5 g of Metamucil powder with 2.5 g of colestipol, which was taken three times a day.
Because only small reductions have been observed, those with high cholesterol should consult their doctor about the use more powerful agents. Effects have been observed in adults and children, although long-term safety has not been established for the latter.
Precautions
Despite its efficacy, psyllium has not yet been included as one of the foods in Phase 1 or 2 of the recommended diet by the American Heart Association (AHA) to lower high cholesterol.
Most clinical studies have been carried out with a specific powder (Metamucil) or with foods containing the shell of the seed, such as cereals , breads, or “snacks.”
Psyllium is probably safe for most people when taken with quite liquid, as detailed by Natural Standard.
It is advisable to drink at least 8 ounces (236 ml) of liquid for every 3 to 5 g of shells or 7 g of seeds.
It can also make dietary fat more difficult to digest and increase the amount of fat lost in the stool when taken in combination with soybean oil or coconut.
In some people, it could cause gas, stomach pain, diarrhea, constipation and nausea. Its use has also been linked to headache and back pain, rhinitis, cough, and sinus problems.
Although its intake is safe, caution is recommended for pregnant or lactating women, people with swallowing difficulties, or taking medications, herbs or supplements to lower blood sugar levels. blood or blood pressure.
Some people may have an allergic reaction to psyllium with symptoms such as swollen nasal passages, sneezing, swollen eyelids, hives, and asthma.
It is recommended to stop taking it and get help from a healthcare professional if symptoms such as redness, itching develop severe, shortness of breath, wheezing, swelling of the face or body, tightness in the chest and throat, or loss of consciousness.
Sources consulted: American Heart Association, Comprehensive Natural Medicines Database, US National Library of Medicine, US Department of Agriculture, National Institute of Complementary and Alternative Medicine.