Psyllium
A soluble fibre that swells on contact with water. Formulated to support bowel function, promote a feeling of fullness and help manage cholesterol levels.
Benefits
- Reduces LDL cholesterol by 7 to 20 per cent, depending on the trial, when taken alongside a low-fat diet
- More effective than docusate for chronic constipation: more frequent, heavier and better-hydrated stools (170 participants)
- Slows down gastric emptying, increases feelings of fullness and reduces hunger
- Lowers fasting blood glucose and HbA1c levels in people with type 2 diabetes within 8 weeks
Precautions
Always take with plenty of water: if taken without water, psyllium can block the oesophagus. Take at least two hours before or after any medication, as it reduces the absorption of medication. Frequent bloating may occur during the first few days. It is also worth noting that, for simple constipation, prunes performed better than psyllium in a direct comparative trial.
Recommended dosage
5 to 10 g a day, in a large glass of water, gradually increasing the dose over one to two weeks.
What the studies say
Cette méta-analyse, regroupant 8 études contrôlées sur des centaines de personnes, a examiné les effets du psyllium (10,2 g/jour) en complément d'un régime faible en gras pour l'hypercholestérolémie. Les résultats montrent que le psyllium a significativement réduit le cholestérol total de 4% et le cholestérol LDL de 7%. L'étude conclut que le psyllium est bien toléré et sûr pour améliorer le profil lipidique.
Anderson JW, Allgood LD, Lawrence A, Altringer LA, Jerdack GR, Hengehold DA, Morel JG. — The American journal of clinical nutrition (2000) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more