Psyllium husks are ideal for losing weight! They are full of fiber and stimulate digestion. Psyllium husk is one of the most underrated superfoods, yet the tiny seeds are packed with power for our health. You can find everything you need to know about the ingredients, the general effect, how to take it and possible side effects here.
What actually are psyllium husks?
These are psyllium husks Hulls from the seeds of the Plantago ovata plantwhich belongs to the family of Banana family he heard. The plant has many names and is also known as “Indian psyllium” or “Indian banana” because it grows in India. But it can also be found in Afghanistan and North Africa. Psyllium husks are considered natural fiber supplier.
In the clip: This delicious drink also helps you lose weight
What health benefits do psyllium husks bring?
Psyllium husks are a effective help to lose weight and also offer other health benefits:
- Good swelling ability: What’s special about psyllium husks is their high content mucilage. Mucilages are swelling substances. Therefore, psyllium husks can retain water well – more than 40 times its own weight. This way, they multiply their volume. This fills the stomach and ensures a lasting feeling of satiety. They also increase intestinal volume and thus support regular bowel movements.
- Rich in nutrients: Psyllium husks contain many fiber, which have a positive effect on digestion. They promote intestinal activity and prevent constipation. As they retain a lot of water, they also help treat diarrhea. Most fiber is excreted without being digested. However, some of it is broken down by gut bacteria and contributes to healthy gut flora, which has many positive health effects. You can find out why healthy gut flora is important and which foods promote good gut bacteria in our article on “Building Gut Flora.” Psyllium seeds are not only rich in fiber, but they also contain flavonoids. These phytochemicals, called Antioxidants function, supports the body in the fight against harmful free radicals.
- Protective shield for the intestines: Psyllium husks release mucilage in the digestive tract because their outer layer is made up of long-chain sugar molecules. Polysaccharides, It consists. As soon as they come into contact with the liquid, they form a gelatinous consistency. These mucilages are largely not broken down in the intestines, but they also serve as a protective film for irritated and inflamed areas of the digestive tract.
- Psyllium husks can Lower cholesterol levels. This was proven by a 2018 Iranian study in which people with type 2 diabetes consumed ten grams of psyllium husk twice a day. Psyllium husks bind cholesterol before it enters the blood. Excess cholesterol is then excreted. Psyllium husks also bind to bile acid in the intestines and the body then needs to produce new bile acid. Cholesterol is necessary for this. The processing of cholesterol into bile acids consequently reduces cholesterol levels.
- Weight loss: Psyllium husks help you lose weight because they contain few calories, fill you quickly and are rich in fiber. This reduces feelings of hunger and reduces calorie intake. Read on to find out how psyllium husk helps the body lose weight.
This is how you lose weight in a relaxed way
Psyllium Husks Can Help You Lose Weight
Psyllium husks are a natural appetite suppressant and can therefore help you lose weight. But how exactly do they work?
- Have psyllium husks almost no calories, as they consist mainly of fiber. As described above, fiber is excreted primarily without being digested. Therefore, the body does not absorb most of the calories from psyllium husks.
- Psyllium husks promote the feeling of satiety. As the peels have a great ability to swell, a thick gel is created in the stomach and you feel full. This way you avoid very large meals and save calories.
- Psyllium husks are digestive. Due to their ability to swell, they retain water and thus stimulate intestinal activity. This also means that many waste products are removed more easily from the body. Therefore, psyllium husks are often part of intestinal cleansing.
- Psyllium husks regulate blood sugarensuring that less sugar is absorbed by the intestines. This neutralizes the cravings.
Want to find out which other foods help you lose weight? Then read our articles on the topics “Lose weight with apple cider vinegar”, “Lose weight with lemon water” and “Lemon diet”.
How to ingest psyllium husks correctly: this is what you need to pay attention to
Around the best possible effect To get the best results from psyllium husks, it’s important to keep a few things in mind. Here are the key points.
When is the right time to ingest psyllium husks?
You can consume psyllium husk at any time of the day, but it is recommended to consume it approximately 30 to 60 minutes before a meal to take. This causes them to swell in the stomach and increase the feeling of satiety. Psyllium husks can also be consumed two hours after a light meal. But they work better in the morning on an empty stomach and with lots of water. It’s best not to take it right before bed, as you obviously won’t be drinking water at night. However, psyllium husks can only develop their full effect if you provide your body with enough water.
This is the correct dosage of psyllium husk
It’s best to start with a low dosage and increase it slowly to get your body used to the fiber. Start with a half a teaspoon of psyllium husk powder per day and gradually increase the amount up to one teaspoon each, twice daily. As already mentioned, adequate fluid intake is also important because psyllium husks retain a lot of water. It is best to mix psyllium husk powder in a large glass of water and drink it immediately. Make sure you drink plenty of fluids throughout the day.
Can you take psyllium husk daily?
In principle, there is nothing wrong with taking psyllium husk every day. However, it is important to respect the dosage and enough water and drink other liquids to avoid constipation. If you have had previous illnesses, it is best to discuss the long-term use of psyllium husks with a medical professional.
These are how many calories psyllium husks contain
100 grams of psyllium husk contain approximately 213 calories. It sounds like a lot, but that’s because fiber is calculated at two calories per gram. As already described above, fiber is mainly excreted without being digested and therefore the body does not absorb the calories to a large extent. Note, however, that psyllium husk alone does not replace a balanced diet. It’s not a miracle cure for weight loss they are. If you want to lose weight, it’s important to maintain a healthy lifestyle with plenty of exercise, high-fiber foods, and enough sleep and rest.
What possible side effects can occur when consuming psyllium husks?
As a rule, psyllium husks are considered well tolerated and rarely have side effects. If you do not take psyllium husk or psyllium husk powder with enough water, it may Flatulence, cold and even for a Bowel obstruction come over. Under no circumstances should you ingest psyllium husks or powder completely dry, that is, without any liquid, as they can Sticky esophagus and close. In the worst case, you could suffocate. Some people may experience allergic reactions. Those who are allergic to other legumes should be careful and, if necessary, use another source of fiber. If you are taking medication, for example for your thyroid, consult a medical professional before taking psyllium husk as interactions may occur. Generally take psyllium husk at least one to two hours apart from medication.
Psyllium (as a whole) or psyllium husk for weight loss, does it make a difference?
Whole psyllium seeds have lower fiber content and higher protein content compared to psyllium husks. Mucilage, which promotes digestion, is particularly contained in the peels. Its effect on the intestines is therefore stronger. If you want to lose weight, opt for fiber-rich psyllium husks.
The ideal dosage and frequency of using psyllium seeds to promote digestion varies from person to person. But do not consume more than two teaspoons per day.
The effect of psyllium on digestion is usually noticeable after one to three days. If you use psyllium husk to lose weight, you will need to take it over a longer period of time, over several weeks or months, for example as part of a colon cleanse.
Take psyllium husks about 30 to 60 minutes before meals. This causes them to swell in the stomach and increase the feeling of satiety. Psyllium husks can also be consumed two hours after a light meal. However, they work best in the morning on an empty stomach and with plenty of water.
It’s best to start with a low dosage and increase it slowly to get your body used to the fiber. Start with half a teaspoon a day and gradually increase the amount to one teaspoon twice a day.
Mix half a teaspoon or a whole teaspoon of psyllium husk in a glass of water and drink immediately. It’s best to drink another glass of water afterwards and drink plenty of fluids throughout the day.