Psyllium Husk Nutrition

Psyllium husk is the outer membrane of the seed of the plant Plantago ovate. It contains a high level of dietary fiber and is usually powdered. A common ingredient in many well-known laxatives, flavorless psyllium husk also can be purchased and used to increase fiber in your diet by adding it to beverages or stirring it into foods.

Nutritional Basics

• Psyllium husk is a low-calorie way to add more fiber into your diet. According to Calorie King, psyllium husk has only 18 calories per tablespoon. In this serving, you'll find 4 grams of carbohydrates and little else. The carbs in psyllium husk are comprised only of fiber, and 1 tablespoon provides 16 percent of your daily recommended intake of fiber. Medline Plus explains that the dietary fiber found in psyllium husk is water-soluble.

Benefits

• Lester M. Crawford, acting Commissioner of Food and Drugs, noted that psyllium husk is included among soluble fiber sources that the FDA believes "may reduce the risk of coronary heart disease" when used with a sensible diet. The fiber found in psyllium husk is also beneficial to the digestive tract. Because psyllium husk bulks up the stool, bowel movements are easier and are thus gentler on the system. Other possible benefits include lowering cholesterol, healing and preventing digestive disorders and cleansing the colon, according to Medline Plus.

Types of Psyllium Husk

• Psyllium husk powder can be purchased in bulk from some herb stores and also can be purchased in capsule form through some online herb or nutritional retailers, such as Vitamin World. You can get the benefits of psyllium husk in some commercial laxatives, such as Metamucil. Whatever form you take, it's important to drink additional water when you use it, or you may experience a bowel obstruction, notes Medline Plus. Psyllium husk will absorb a lot of water as it moves through your system, so you may even want to double your water intake while you're taking it.

Dosage

• Medline Plus explains that the dosages for psyllium husk are based on an individual's fiber requirement, since the nutritional benefit of psyllium husk lies solely in its fiber content. An adult requires between 20 and 35 grams of fiber each day, and up to 45 grams of psyllium husk taken throughout the day before meals is safe. Children under 18 should not consume more than 16 grams per day, but Medline Plus notes that further research must be completed on the safety of psyllium husk for children.

Warnings

• Psyllium husk should be used with caution. Although it is a generally safe supplement, Medline Plus notes that anaphylaxis and other allergic reactions have been reported. Further, if you've had bowel surgeries or have abnormalities in the structure of your colon, you may experience a bowel obstruction if you take psyllium husk powder. For the average person, problems will be avoided if enough water is ingested with the psyllium husk, which will ensure that no blockage occurs.