What Is Psyllium Fiber?

Doctors have long known the importance of including fiber in the diet, and many recommend a diet high in fiber from fruits, vegetables and whole grains. Fiber supplements are also effective. Psyllium fiber is the main ingredient in several over-the-counter fiber products that have been successfully used for decades.

Description

• Psyllium is the fibrous husk of the seeds of a plant also known as plantago ovata. It is a member of the plantain family and is also known as ispaghula and isapgol.

Geography

• Plantago ovata is native to Asia, the Mediterranean regions and northern Africa. Supplies of the husks for the U.S. market are imported mainly from India. Agricultural practices are not always certain, and imported psyllium may be fumigated upon its arrival at U.S. ports. Organic psyllium is available if you have concerns about purity.

Function

• Psyllium husks contain soluble fiber, similar to the soluble fiber in oats. This fiber is not broken down as it passes through the digestive tract. It becomes gelatinous when mixed with water and provides bulk, which moves food through the intestines more easily. One hundred grams of psyllium provides 71 grams of soluble fiber. One hundred grams of oats provides only five grams of soluble fiber.

  Results of studies by Veterans Affairs Medical Center and the University of Kentucky, and the Procter & Gamble company were published in the American Journal of Clinical Nutrition. They indicate that psyllium is effective in lowering LDL cholesterol by reducing the absorption of bile acids and fats in the bloodstream.

Features

• Although it is labeled as a laxative according to FDA rules, psyllium husks are fiber only and not a true laxative. Psyllium promotes regularity and digestive health through its soluble fiber activity rather than by softening or liquefying food being digested the way a laxative does. Metamucil®, Fiberall® and Serutan® contain large amounts of psyllium fiber (capsules are 100 percent psyllium), and the cereals Bran Buds® and Heartwise® have high psyllium content. Psyllium husks contain glycosides and mucilages used in some processed foods to thicken and improve texture. Psyllium thickeners may be listed on food labels under a manufacturer's name for the texturing agent.

  Psyllium is available over the counter under many name brands and generics as a powder, as wafers and in capsule form. Psyllium requires lots of water because it "swells" 10 to 20 times its size as it absorbs water and may pose a choking hazard without enough liquid.

Considerations

• Psyllium is easy to take and inexpensive. Bloating and gas may occur as your body adjusts to processing the increased fiber. This can be reduced by following product dosage instructions, beginning with a small dose and increasing as needed.