There are several other applications beyond its use in promoting regularity that are less well-known, such as in thickening foods, promoting healthy blood sugar balance, blood lipids and blood pressure.
The Plantago ovato husk is obtained from milling the seed. It is water-loving and becomes slippery and mucilaginous when mixed with water or fluids in the digestive tract. This helps to create bulk and act as a sort of brush for the GI tract. With its bulking and gel-forming ability, it is not only good for reducing constipation, but it is also very good regulator for digestion in general, useful in cases of both diarrhea and constipation.
Huge & Growing Market
Only 10% of Americans get the 28 grams of daily fiber recommended, thus leading to widespread complaints of constipation. The global psyllium market is estimated to be $US 215 Million in 2020, according to a Transparency Market Research report, and expected to reach US$ 525 Million by 2030 at a CAGR of 9.2%. The main market of Psyllium is the constipation market, which is estimated at over USD$ 13 Billion, and expected to grow at a CAGR of 5.9% from 2020-2027, according to a Data Intelo report.
Although the mainstream definition of constipation is having fewer than three bowel movements per week, natural medicine proponents have a narrower definition of having fewer than one bowel movement daily. One of the key growth factors of this market is the rising awareness of the benefits of regular bowel movements, such as improved detoxification and digestive health overall.
Key lifestyle factors that contribute to the development of constipation include diets lacking enough fiber, improper fluid intake and physical activity. Add to this stress, endocrine disorders, neurological dysfunction, colon disease and other environmental and pharmaceutical contributors, constipation continues to be rising along with modern lifestyles.
Although North America continues to be the dominant global market for constipation remedies, the fastest growing region is Asia Pacific, attributed to a growing geriatric population and growing disposable income.
Major Compounds
The key for Psyllium’s effect is its content of viscous soluble fiber that absorbs water to form a gel. As this increases the weight and bulk of stools as they pass through the GI tract, it also usually causes the body to increase peristalsis, the intestinal contractions that are used for motility of the substances through the digestive tract.
Psyllium also contains arabinoxylan, which promotes to growth of butyrate-producing bacteria, which is a short chain fatty acid important for promoting microbiome, gut and immune health.
Traditional Medicine
In Ayurveda, Psyllium husk is known as Isabgol, traditionally used for balancing the doshas, especially used for calming out of balance Vata and Pitta. Specifically, Psyllium is used in many of the same ways as its modern uses, such as promoting healthy blood lipids, heart health and constipation. Additionally, Psyllium is used for haemorrhoids, throat complaints, blood sugar balance, and topically for soothing the skin.
Established Science & New Applications
As Psyllium’s fiber is not very fermentable, it is also less likely to cause gas, bloating and pain compared to some other soluble fibers on the market. Numerous studies have found positive effects in diverse areas of health, but usually related to digestion.
Constipation
A number of clinical studies have shown the effectiveness of Psyllium fiber in the reduction of constipation. As incorporating soluble fiber from Psyllium husk into the diet or daily regimen increases bulk and weight of the substances passing through the GI tract, it also normally causes an increase in normal peristalsis, improving constipation.
Despite the known improvements many people experience from Psyllium, this will be dependent on the individual, and may be influenced by the amount of fluid intake or a person’s functional motility through the gut.
Blood Sugar
Another use of Psyllium is for promoting blood sugar balance. There have been several clinical studies showing positive benefit for the use of Psyllium in promoting healthy blood sugar balance, but the best effect seems to come from mixing and consuming with foods. Psyllium is thought help with blood sugar through its effect on slowing the absorption of carbohydrates through its effect on the brush barrier in the gut, also in delaying the rate of digestion.
Blood Lipids
The consumption of Psyllium husk with meals has been associated with improving the blood lipid profile and heart health, especially, in lowering LDL without lowering HDL, in both children and adults. The positive effect on serum cholesterol levels seems to be from its effect on adsorbing dietary fats in the GI tract, and reducing the overall systemic absorption of fat.
Satiety
The consumption of Psyllium husk with meals has also been shown to promote satiety, or the feeling of fullness from meals. Several clinical studies have also shown positive effects on weight management; however, the details of its best clinical use is still being debated as study condition and results have been mixed. Psyllium is thought to promote satiety and healthy weight due to its bulking effect in the GI tract, which naturally promotes feelings of fullness.
Digestive Health
As many areas of health are modulated through the upstream processes of digestion, interest in the use of Psyllium fiber and other soluble fibers has increased in recent years. An article recently published in Gastroenterology reviewed how Psyllium husk has positive effects on the gut microbiota, regulates the bowels, promotes cytokine balance and therefore should have wider applications for gut health for these reasons.
Although there is a lot of excitement in exploring the role of new generations of pre- and probiotics for gut health, reviewing the long history and clinical history, it seems Psyllium remains a steadfast and multifunctional solution.
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*This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician.
