Psyllium Husk

Appearance: Pale buff colored husk, thin translucent shape, with the seeds typically ovoid-oblong

Fiber content: Over 70% fiber.

Thermal and sorption behavior: Psyllium husk absorbs water vapor readily with high specific surface area and adsorption energy due to numerous hydroxyl and polar functional groups.

Key nutritional information per 100 grams includes:

• Calories: About 200–333 kcal

• Total carbohydrates: About 77–89 g

• Dietary fiber: Over 70–80 g, mainly soluble fiber

• Protein: Between 0 and 4.6 g (some sources report negligible protein)

• Fat: Very low, around 0.5 g or less, with virtually no saturated, trans, or cholesterol content

• Sodium: Low, around 15–111 mg depending on the product

• Minerals: Provides some calcium (~30–184 mg), potassium (~165–965 mg), iron (~1–8.6 mg), magnesium, and phosphorus in small amounts

The benefits of psyllium husk, which is rich in soluble fiber, cover several key areas of health:

• Digestive Health: Psyllium acts as a bulk-forming laxative by absorbing water and forming a gel that softens stool, aiding regular bowel movements and relieving constipation. It can also help manage diarrhea by bulking up loose stools. Moreover, it acts as a prebiotic, promoting the growth of healthy gut bacteria essential for immune function and reducing inflammation.

• Heart Health: Psyllium helps lower LDL (“bad”) cholesterol by binding bile acids and cholesterol in the gut, which are then eliminated. Regular intake (about 10 g daily) can reduce LDL cholesterol and improve overall lipid profiles, potentially decreasing cardiovascular disease risk.

• Blood Sugar Control: Psyllium can moderate blood sugar levels by slowing digestion and absorption of carbohydrates, beneficial for people with type 2 diabetes or metabolic syndrome.

• Weight Management: Due to its gel-forming fiber that promotes a feeling of fullness (satiety), psyllium can aid in weight loss and help reduce body weight, BMI, and waist circumference in overweight or obese individuals.

• Blood Pressure: Psyllium intake has been associated with modest reductions in blood pressure, supporting cardiovascular health.

• Irritable Bowel Syndrome (IBS) and Other Gut Disorders: Psyllium is recommended for managing IBS symptoms, particularly stool form normalization, easing constipation, and reducing diarrhea in inflammatory bowel conditions.

• Additional Possible Benefits: Some research suggests it may improve calcium absorption, fight intestinal inflammation, and contribute to overall immune health through prebiotic action.