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Quote of the day:

“Your diet is a bank account. Good food choices are good investments.”

– Bethenny Frankel

Psyllium Husk

What is it?

Psyllium husk is made from the outer layer of the seeds of the Plantago ovata plant. It is commonly used as a dietary supplement to promote regularity and improve bowel health, as it is a rich source of fiber. The unique characteristics of psyllium fiber have led to its use as a food supplement and additive.

Psyllium husk is mostly made up of soluble fiber, which makes up around 70% of its composition. When consumed, it forms a thick gel-like substance in the intestines that can help to bind to cholesterol and slow down digestion. The soluble fiber in psyllium husk is not absorbed by the body, it passes through the digestive tract and acts like a gentle laxative, helping to promote regular bowel movements and maintain a healthy digestive system.

About 30% of psyllium husk is composed of insoluble fiber, which provides bulk to stools and helps to promote movement through the digestive tract. This type of fiber is indigestible and will pass through the intestinal tract largely unchanged, helping to improve bowel regularity.

The combination of both types of fiber (soluble + insoluble) present in psyllium husk helps provide many benefits to the body.

Why does it matter?

When you don't consume enough fiber in your diet, it can lead to a deficiency. Fiber is important for maintaining and balancing the health of your gut and microbiome. Without enough fiber, you may experience problems such as irregular bowel movements, constipation, blood sugar imbalances, feeling unsatisfied after eating, or high cholesterol levels.

The microorganisms that live in our gut play an essential role in supporting a healthy immune system. Fiber is necessary for keeping them well-nourished and functioning properly.

Some of the benefits of psyllium husk include:

1. Constipation relief: Psyllium husk is a natural laxative that can help to relieve constipation. It can help to improve digestive health by promoting regular bowel movements and supporting the growth of beneficial gut bacteria.

2. Heart health: Psyllium husk can help to lower cholesterol levels, which can reduce the risk of heart disease

3. Blood sugar control: Psyllium husk can help to regulate blood sugar levels by slowing down the absorption of carbohydrates

4. Weight loss: Psyllium husk can help to promote weight loss by making you feel full and reducing your appetite

More here on Psyllium Husk from Mt Sinai.

Interestingly, the ingredients in brands like Metamucil that make you go to the bathroom is Psyllium Husk. Metamucil for example, also adds in aspartame, citric acid, Yellow No. 6, maltodextrin, natural and artificial orange flavor ….WHICH IS INSANE! We will discuss all of these additives in more detail on Wednesday’s on things to remove, so stay tuned.

If you are reaching for Metamucil or any of those other shitty brands to go to the bathroom - just got directly to the source and get pure psyllium husk. Psyllium husk also helps with diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems and can replace things like Imodium as well.

How to add into your daily routine?

Psyllium Husk is commonly consumed in powder, husk, or capsule form and is also included in certain foods such as bread and cereal. I typically take it in a powder form mixed in water or my daily greens on days that I need extra relief. It is also one of the main ingredients in my favorite gluten free bread.

My favorite brand for Psyllium Powder is “It’s Just” - linked here on Amazon, my favorite clean Gluten Free bread that has Psyllium Husk is SuperBloom Bakery.

Make sure you are buying from a reputable brand and read the ingredients carefully. Make sure the only thing used in the product is organic psyllium husk with no added fillers. Note: Psyllium Husk should be consumed with at least 8 to 12 ounces of water with each serving plus additional water throughout the day.

What else?

“For hundreds of thousands of years, humans ate diets that were rich in fiber, with scientists estimating an intake of roughly 150 grams of fiber per day.” - says Max Lugavere. Today, our suggested daily fiber intake should be around 25 to 38 grams per day, and only 5% of Americans currently meet that.

Adding a large amount of fiber into your diet through fibrous vegetables or supplements suddenly, you may not feel well. Start small and build up the fiber in your body to let your microbiome adapt.

Eating a diet of whole foods in general that have a variety of vegetables is a great first step to increasing fiber intake and improving health. Getting fiber through food:

• Soluble Fiber: Beans, Lentils, Oatmeal, Peas, Blueberries, Apples

• Insoluble Fiber: Brown Rice, Wheat Bran, Potatoes, Tomatoes, Cucumbers

As Dr. Mark Hyman says “fiber becomes fertilizer for the good bacteria that make up the internal garden in your gut.”

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