Psyllium husks are ideal for losing weight! They are full of fiber and stimulate digestion. Psyllium husks are one of the most underrated superfoods, even though the little seeds are full of power for our health. You can find everything you need to know about the ingredients, the general effect, as well as how to take them and possible side effects here.

In the clip: This drink can also curb your appetite

What are psyllium husks actually?

Psyllium husks are the Shells of the seeds of the plant Plantago ovatawhich belongs to the family of Plantain family The plant has many names and is also known as “Indian psyllium” or “Indian plantain” because it grows in India. But it can also be found in Afghanistan and North Africa. Psyllium husks are considered natural fiber supplier.

What are the health benefits of psyllium husks?

Psyllium husks are a effective aid for losing weight and also offer other health benefits:

  1. Good swelling capacity: The special thing about psyllium husks is their high content of Mucilages. Mucilages are swelling agents. This means that psyllium husks can bind water well – more than 40 times their own weight. This multiplies their volume. This fills the stomach and ensures a long-lasting feeling of satiety. They also increase the volume of the intestines and thus support regular bowel movements.
  2. Nutrient-rich: Psyllium husks contain many Dietary fiberwhich have a positive effect on digestion. They promote intestinal activity and prevent constipation. But because they bind a lot of water, they also help with diarrhea. The majority of the fiber is excreted undigested. However, some is broken down by the intestinal bacteria and contributes to a healthy intestinal flora, which has many positive effects on health. You can find out why a healthy intestinal flora is important and which foods promote good intestinal bacteria in our article on the topic of “Building up intestinal flora”. Psyllium seeds are not only rich in fiber, they also contain flavonoids. These secondary plant substances, which are known as Antioxidants function, support the body in the fight against harmful free radicals.
  3. Protective shield for the intestine: Psyllium husks release mucilage in the digestive tract because their outer layer consists of long-chain sugar molecules, the Polysaccharidesconsists of. As soon as they come into contact with liquid, they form a gel-like consistency. These mucous substances are mostly not broken down in the intestine, but instead serve as a protective film for irritated and inflamed areas in the digestive tract. Also interesting: Healthy intestines – These types of bread are a huge help for intestinal problems.
  4. Psyllium husks can Lower cholesterol levelsThis was proven by an Iranian study from 2018, in which people with type 2 diabetes consumed ten grams of psyllium husks twice a day. Psyllium husks bind cholesterol before it can enter the blood. The excess cholesterol is then excreted. Psyllium husks also bind bile acid in the intestine and the body then has to produce new bile acid. Cholesterol is needed for this. The processing of cholesterol into bile acids therefore lowers cholesterol levels.
  5. Weight loss: Psyllium husks help you lose weight because they are low in calories, fill you up quickly and are high in fiber. This reduces the feeling of hunger and lowers calorie intake. Read on to find out how psyllium husks help the body lose weight.

How to lose weight in a relaxed manner

How 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?

  • Psyllium husks have hardly any caloriesas they consist mainly of fiber. As described above, the fiber is mainly excreted undigested. Therefore, the body does not absorb most of the calories from the psyllium husks.
  • Psyllium husks promote the feeling of satietyBecause the shells swell up, a thick gel forms in the stomach and you feel full. This way you avoid eating too large meals and save calories.
  • Psyllium husks are digestive. Due to their swelling ability, they bind water and thus stimulate intestinal activity. This also makes it easier for many waste products to be expelled from the body. Psyllium husks are therefore often part of intestinal cleansing.
  • Psyllium husks regulate blood sugarby ensuring that less sugar is absorbed from the intestines. This counteracts cravings.

Do you want to find out which other foods help you lose weight? Then read our articles on “Lose weight with apple cider vinegar”, “Lose weight with lemon water” and “Lemon diet”.

In the video: How healthy are psyllium husks really?

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The correct intake of psyllium husks: What you need to consider

Around the best possible effect from psyllium husks, it is important to consider a few things. Here are the most important points.

When is the right time to take psyllium husks?

You can take psyllium husks at any time of the day, but it is recommended to take them about 30 to 60 minutes before a meal This causes them to swell in the stomach and increases the feeling of fullness. 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 is better not to take them right before going to bed, as you obviously don’t drink any water at night. However, psyllium husks can only develop their full effect if you supply your body with enough water.

This is the correct dosage of psyllium husks

It is 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 to up to one teaspoon twice a dayAs already mentioned, it is also important to drink enough fluids, as the psyllium husks bind a lot of water. It is best to stir the psyllium husk powder into a large glass of water and drink it straight away. Make sure to drink plenty throughout the day.

Can you take psyllium husks daily?

In principle, there is nothing wrong with taking psyllium husks daily. However, it is important to stick to the dosage and sufficient water and drink other fluids to avoid constipation. If you have a pre-existing medical condition, it is best to discuss long-term use of psyllium husks with a medical professional.

This is how many calories psyllium husks contain

100 grams of psyllium husks contain about 213 calories. That sounds like a lot, but that’s because fiber is calculated at two calories per gram. As already described above, the fiber is mainly excreted undigested and the body therefore does not absorb most of the calories. However, note that psyllium husks alone are not a substitute for a balanced diet and no weight loss miracle cure If you want to lose weight, it is important to maintain a healthy lifestyle with plenty of exercise, fiber-rich foods and sufficient sleep and rest.

What possible side effects can occur when consuming psyllium husks?

As a rule, psyllium husks are well tolerated and rarely have side effects. However, if you do not take psyllium husks or psyllium husk powder with enough water, it can lead to Flatulence, constipation and even to a Intestinal obstruction Never take psyllium husks or the powder completely dry, i.e. without any liquid, because they can Esophagus sticking and close it. In the worst case, you could choke on it. Some people may experience allergic reactions. Anyone who is 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 husks, as interactions may occur. In general, take psyllium husks at least one to two hours apart from medication.

Psyllium (whole) or psyllium husks for weight loss, does it make a difference?

Compared to psyllium husks, whole psyllium seeds have a lower fiber content and a higher protein content. However, the mucilage that promotes digestion is mainly found in the husks. Their effect on the intestines is therefore stronger. If you want to lose weight, opt for the fiber-rich psyllium husks.

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