Tuesday, May 23, 2017

https://en.wikipedia.org/wiki/Psyllium


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Pysllium Husk (Isbagol)
Pysllium Husk
Psyllium /ˈsɪliəm/, or ispaghula /ˌɪspəˈɡuːlə/, is the common name used for several members of the plant genus Plantago whose seeds are used commercially for the production of mucilage.
Psyllium is mainly used as a dietary fiber to relieve symptoms of both constipation and mild diarrhea and occasionally as a food thickener. Research has also shown benefits in reducing blood cholesterol levels.
The plant from which the seeds are extracted tolerates dry and cool climates and is mainly cultivated in northern India. Psyllium products are marketed under several brand names, such as Metamucil, Fybogel, Konsyl, and Lunelax.

Uses[edit]

Constipation[edit]

Psyllium is mainly used as a dietary fiber, which is not absorbed by the small intestine. The purely mechanical action of psyllium mucilage is to absorb excess water while stimulating normal bowel elimination. Although its main use has been as a laxative, it is more appropriately termed a true dietary fiber and as such can help reduce the symptoms of both constipation and mild diarrhea. The laxative properties of psyllium are attributed to the fiber absorbing water and subsequently softening the stool. It however does increase flatulence to some degree.[1]

High blood cholesterol[edit]

Psyllium fiber has been shown in studies to lower blood cholesterol and glucose levels while another common fiber, methylcellulose, has not shown these benefits.[2][3][4] The use of soluble-fiber cereals is an effective and well-tolerated part of a prudent diet for the treatment of mild to moderate hypercholesterolemia.[5] Although the cholesterol-reducing and glycemic-response properties of psyllium-containing foods are fairly well documented, the effect of long-term inclusion of psyllium in the diet has not been determined. Supplementation with fiber as ispaghula husk may have adverse effects on colorectal adenoma recurrence, especially in patients with high dietary calcium intake.[6]

Food[edit]

As a thickener, it has been used in ice cream and frozen desserts. A 1.5% weight/volume ratio of psyllium mucilage exhibits binding properties that are superior to a 10% weight/volume ratio of starch mucilage. The viscosity of psyllium mucilage dispersions are relatively unaffected between temperatures of 20 and 50 °C (68 and 122 °F), by pH from 2 to 10 and by salt (sodium chloride) concentrations up to 0.15 M. These physical properties, along with its status as a natural dietary fiber, may lead to increased use of psyllium by the food-processing industry. Technical-grade psyllium has been used as a hydrocolloidal agent to improve water retention for newly seeded grass areas, and to improve transplanting success with woody plants.

Adverse effects[edit]

Since psyllium husk-containing products are sometimes used as a source of dietary fiber, the intake of dietary fiber could hinder the absorption of vitamins, minerals, and proteins.[7]
Gas or stomach cramping may also occur. It is recommended that this product be taken with a full glass of water to avoid it swelling in the throat and causing choking. Serious allergic reaction to this drug is rare. However, seek medical attention if any signs of anaphylaxis arise, such as a rash, itching/swelling, dizziness or difficulty breathing.[8]
Choking is a hazard if psyllium is taken without adequate water as it thickens in the throat.[9] Cases of allergic reaction to psyllium-containing cereal have also been documented.[10]

Mechanism of action[edit]

The soluble fiber in psyllium is polysaccharide arabinoxylan, a hemicellulose.[11]
Psyllium is produced mainly for its mucilage content. The term mucilage describes a group of clear, colorless, gelling agents derived from plants. The mucilage obtained from psyllium comes from the seed coat. Mucilage is obtained by mechanical milling (i.e. grinding) of the outer layer of the seed. Mucilage yield amounts to about 25% (by weight) of the total seed yield. Plantago-seed mucilage is often referred to as husk, or psyllium husk. The milled seed mucilage is a white fibrous material that is hydrophilic, meaning that its molecular structure causes it to attract and bind to water. Upon absorbing water, the clear, colorless, mucilaginous gel that forms increases in volume by tenfold or more.

Cultivation[edit]

The genus Plantago contains over 200 species. P. ovata and P. psyllium are produced commercially in several European countries, the former Soviet Union and India. Plantago seed, known commercially as black, French, or Spanish psyllium, is obtained from P. psyllium L., also known as P. arenaria. Seed produced from P. ovata is known in trading circles as white or blonde psyllium, Indian plantago, or isabgol. Isabgol, (or ispaghol in Pakistan) the common name in India for P. ovata, comes from the Persian words asp and gul, meaning "horse flower", which is descriptive of the shape of the seed. India dominates the world market in the production and export of psyllium.
Plantago ovata is an annual herb that grows to a height of 30–46 cm (12–18 in). Leaves are opposite, linear or linear lanceolate 1 cm × 19 cm (0.39 in × 7.48 in). The root system has a well-developed tap root with few fibrous secondary roots. A large number of flowering shoots arise from the base of the plant. Flowers are numerous, small, and white. Plants flower about 60 days after planting. The seeds are enclosed in capsules that open at maturity.
The fields are generally irrigated prior to seeding to achieve ideal soil moisture, to enhance seed soil contact, and to avoid burying the seed too deeply as a result of later irrigations or rainfall. Maximum germination occurs at a seeding depth of 6 mm (1/4 in). Emerging seedlings are frost sensitive; therefore, planting should be delayed until conditions are expected to remain frost free. Seed is broadcast at 5.5 to 8.25 kg/hectare (5 to 7.5 lb/acre) in India. In Arizona trials, seeding rates of 22 to 27.5 kg/ha (20 to 25 lb/acre) resulted in stands of 1 plant/25mm (1 inch) in 15 cm (6 inch) rows produced excellent yields. Weed control is normally achieved by one or two hand weedings early in the growing season. Control of weeds by pre-plant irrigation that germinates weed seeds followed by shallow tillage may be effective on fields with minimal weed pressure. Psyllium is a poor competitor with most weed species.
Plantago wilt (Fusarium oxysporum) and downy mildew Peronospora alta are the major diseases of Isabgol. White grubs and aphids are the major insect pests.
The flower spikes turn reddish brown at ripening, the lower leaves dry and the upper leaves yellow. The crop is harvested in the morning after the dew is gone to minimize shattering and field losses. In India, mature plants are cut 15 cm above the ground and then bound, left for a few days to dry, thrashed, and winnowed.
Harvested seed must be dried to below 12% moisture to allow for cleaning, milling, and storage. Seed stored for future crops has shown a significant loss in viability after 2 years in storage.

Production[edit]

Environmental requirements[edit]

Climate[edit]

P. ovata is a 119- to 130-day crop that responds well to cool, dry weather. In India, P. ovata is cultivated mainly in North Gujarat as a "Rabi" or post–rainy season crop (October to March). During this season, which follows the monsoons, average temperatures are in the range of 15–30 °C (59–86 °F), and moisture is deficient. Isabgol (P. ovata), which has a moderate water requirement, is given 5 to 6 light irrigations. A very important environmental requirement of this crop is clear, sunny and dry weather preceding harvest. High night temperature and cloudy wet weather close to harvest have a large negative impact on yield. Rainfall on the mature crop may result in shattering and therefore major field losses.

Soil[edit]

Isabgol grows best on light, well drained, sandy loams. The nutrient requirements of the crop are low. In northern Gujarat, the soil tends to be low in nitrogen and phosphorus and high in potash with a pH between 7.2 and 7.9. Nitrogen trials under these conditions have shown a maximum seed yield response with the addition of 22 kg/hectare (20 lb/acre) of nitrogen.

Seed preparation and germination[edit]

P. ovata has small seeds; 1,000 seeds weigh less than 2 grams. Under ideal conditions of adequate moisture and low temperature 10 to 20 °C (50 to 68 °F), 30% of seeds germinate in 5 to 8 days. The seed shows some innate dormancy (3 months) following harvest. Attempts to eliminate this dormancy period by scarification, or by exposure to wet or dry heat, cold, ethylene, or carbon dioxide, are ineffective. Post-dormancy seeds show reliable germination in excess of 90% at 29 °C (84 °F), with lower rates of germination as temperature is increased.

References[edit]

  1. Jump up^ Christodoulides, S.; Dimidi, E.; Fragkos, K. C.; Farmer, A. D.; Whelan, K.; Scott, S. M. (2016-07-01). "Systematic review with meta-analysis: effect of fibre supplementation on chronic idiopathic constipation in adults". Alimentary Pharmacology & Therapeutics. 44 (2): 103–116. doi:10.1111/apt.13662. ISSN 1365-2036.
  2. Jump up^ Davidson, M. H., Dugan, L. D., Burns, J. H., Sugimoto, D., Story, K., and Drennan, K. A psyllium-enriched cereal for the treatment of hypercholesterolemia in children: a controlled, double-blind, crossover study. Am J Clin Nutr 1996;63(1):96-102
  3. Jump up^ 30.Wei, Z. H., Wang, H., Chen, X. Y., Wang, B. S., Rong, Z. X., Wang, B. S., Su, B. H., and Chen, H. Z. Time- and dose-dependent effect of psyllium on serum lipids in mild-to-moderate hypercholesterolemia: a meta-analysis of controlled clinical trials. Eur.J.Clin.Nutr. 2009;63(7):821-827
  4. Jump up^ 41.Bajorek, S. A. and Morello, C. M. Effects of dietary fiber and low glycemic index diet on glucose control in subjects with type 2 diabetes mellitus. Ann.Pharmacother. 2010;44(11):1786-1792
  5. Jump up^ Anderson, James W.; Allgood, Lisa D.; Turner, Jan; Oeltgen, Peter R.; Daggy, Bruce P. (1999-10-22). "Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia". Am J Clin Nutr. 70 (4): 466–73. PMID 10500014.
  6. Jump up^ Bonithon-Kopp, Claire; Kronborg, Ole; Giacosa, Attilio; Räth, Ulrich; Faivre, Jean (2000). "Calcium and fibre supplementation in prevention of colorectal adenoma recurrence: a randomised intervention trial". The Lancet. 356 (9238): 1300. doi:10.1016/S0140-6736(00)02813-0.
  7. Jump up^ Marlett JA, McBurney MI, Slavin JL (July 2002). "Position of the American Dietetic Association: health implications of dietary fiber". Journal of the American Dietetic Association. 102 (7): 993–1000. doi:10.1016/S0002-8223(02)90228-2. PMID 12146567.
  8. Jump up^ "Metamucil oral : Uses, Side Effects, Interactions, Pictures, Warnings & Dosing - WebMD". WebMD. Retrieved 2016-11-17.
  9. Jump up^ Lantner, R.R., B. Espiritu, P. Zumerchik, M. Tobin. 1990. Anaphylaxis following ingestion of a psyllium-containing cereal. J.A.M.A.J. Am. Med. Assoc. 264(19):2534–2536.
  10. Jump up^ Khalili, B.; Bardana, EJ.; Yunginger, JW. (Dec 2003). "Psyllium-associated anaphylaxis and death: a case report and review of the literature". Ann Allergy Asthma Immunol. 91 (6): 579–84. doi:10.1016/S1081-1206(10)61538-4. PMID 14700444.
  11. Jump up^ Fischer MH, Yu N, Gray GR, Ralph J, Anderson L, Marlett JA. (2004) The gel-forming polysaccharide of psyllium husk (Plantago ovata Forsk). Carbohydr Res. 2004 Aug 2;339(11):2009-17.

External links[edit]

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Psyllium Husk – Health Benefits


Psyllium husk – Indian plantain flakes, are an excellent source of fiber.

Husks of the Indian plantain (lat. Plantago ovata), all commonly known as psyllium husks are an excellent source of fiber. They are called Isabgol in India and are the key to maintaining functional, clean and healthy bowel.
It is really beneficial to use psyllium husk because it contains both soluble and insoluble fiber which makes it exceptional compared to many other sources of fiber. In contact with water, insoluble fiber is converted into valuable cleaner of our digestive system. By absorbing water it swells 40-70 times and produces gelatinous like substance. It acts like a brush that gently cleans and eliminates the buildup of old fecal waste and undesirable toxins from our intestines. With its great power of absorption, besides the toxins, psyllium husk absorbs cholesterol and excess fat and eliminates it from the body. Soluble fiber has a completely different role. Like good organizer, it will ensure that everything works properly. So it strives to create a good protection against cancer and coronary heart disease, promotes the growth of good bacteria, dealing with the construction of a healthy intestinal flora and proper digestion.

In addition to cleaning, psyllium husks have the ability to strengthen the intestinal wall, and most importantly – enhance assimilation of nutrients from the intestine into the blood.

Elimination of toxins

Regular use of psyllium husks prevents further accumulation of toxins and the creation of new deposits on the wall of the intestine. It reduces the period in which bacteria and excess waste are carried in the intestines prior to elimination. Therefore, reabsorption of bacteria and toxins back into the bloodstream is reduced by as much as 90%. Psyllium husk is proved to be of great help to people who suffer from frequent digestive problems such as chronic constipation to those serious diseases such as irritable bowel syndrome (IBS), intestinal colitis, atherosclerosis.

Weight Control

There is one more advantage of using psyllium. You can use it as a healthy way of weight control. The increase in its volume after eating has a positive effect on reducing the appetite. So, it is in favor of all those who want to lose weight. It is important to consume the psyllium husk 30 minutes before the next meal.
The fiber intake should start gradually and should certainly be accompanied by an increased intake of water. Otherwise, it may cause unwanted blockage and that’s the thing no one should experience.
It is best to eat it in the morning, on an empty stomach. Take one teaspoon of flakes in a glass of water. Stir and wait a few minutes to swell up and get a gelatinous structure, and then slowly drink it. After 30-60 minutes you can eat your next meal. In the meantime, you should drink more water (about 1 liter) to facilitate, accelerate and intensify cleaning function.

Where can you get psyllium?

You can buy psyllium husks in all well-equipped healthy food stores. They should be organic and without any additives.

Psyllium Husk benefits:

  1. Psyllium husk contains soluble and insoluble fiber, which makes it exceptional compared to many other sources of fiber.
  2. It regulates digestion and promotes the elimination of unwanted waste
  3. Solves the problem of diarrhea or constipation
  4. Protect and maintains intestinal health
  5. Promote the growth of good bacteria, dealing with the construction of a healthy intestinal flora
  6. Has the ability to strengthen the intestinal wall
  7. Enhances assimilation of nutrients from the intestine into the blood
  8. Actively removes the old buildup of toxins
  9. For as much as 90% decreases the re-absorption of toxins and bacteria back into the bloodstream
  10. reduces the period in which excess waste and bacteria are carried in the gut
  11. Except for toxins, psyllium husk absorbs cholesterol and excess fat and eliminates them out from the body. Therefore reduces high cholesterol and protects the heart
  12. Promotes stable blood sugar levels
  13. Provides good protection against cancer and coronary disease
  14. Psyllium husk is of great help to people who suffer from frequent digestive problems such as chronic constipation, to those serious diseases such as irritable bowel syndrome (IBS), intestinal colitis, atherosclerosis
  15. Weight control
It’s amazing how much the introduction of some small changes in the already established habits can give positive results. Small changes can improve our quality of life and health. I hope you will not stop only on reading this article, share it if you like it. And do a little favor for yourself and if you have not already, try psyllium husk.
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Psyllium Husk: The Ultimate Source for Fiber and Colon Cleansing

Psyllium Husk: The Ultimate Source for Fiber and Colon Cleansing
What is Psyllium Husk?
Psyllium is a form of fiber made from the husks of the ‘Plantago ovata’ plant’s seeds native to the region of Southeast Asia. It contains 70% viscous soluble fiber which helps to add bulk and solidify waste in your digestive system. It is most commonly used as a digestive lubricant for treating constipation and maintaining regular bowel movements.
How does it work?
Psyllium Husk Fiber attracts a lot of water to itself and forms a slippery gel as soon as it’s exposed to water in your digestive system.[1] This gel coating makes it easier for your body to pass through raw and uncooked foods as well as other processed foods. It is recommended to drink lots of water with Psyllium Husk in order to assist the soluble fiber in properly flushing your body.
What are the Benefits?
Often referred to as a "colon cleanser," Psyllium Husk fiber has shown to help support digestion and improve everyday stomach discomfort such as bloating, diarrhea, constipation and fatigue. Other benefits of Psyllium Husk Fiber include:
Supports a Healthy Heart: Psyllium Husk has been shown to be a very effective and natural way to reduce cholesterol for people over 50.
Supports Weight Loss Management: Being a natural sugar reducer and bulking supplement, Psyllium has been shown to reduce cravings and eliminate toxic waste that can help you lose weight.
Blood Sugar Regulation: Some research has suggested that fibers like psyllium can help people maintain a healthy glycemic balance. Taking 5 grams of psyllium twice a day can help you gradually reduce blood sugar.[2] For more information on reducing your blood sugar naturally, checkout our article 10 ways to Naturally Reduce Blood Sugar.
Acts as a Natural Detox: Since psyllium absorbs water and expands, it scrubs down the walls of the intestines removing excess waste from the body and cleansing your colon. It is the best way to fortify your body with an abundant amount of fiber and restore regularity in your digestive system.[3]
 Why Do You Need Psyllium Husk?
 Today's fast paced world is filled with unhealthy food options that can upset your digestive system and your health. Getting adequate fiber is an important part of a well-balanced diet optimal for health. When combined with water, psyllium husk forms a gel that can help to keep the bowels regular and reduce discomfort in your stomach.
Sunergetic has now created a Premium Psyllium Husk Supplement. Our fiber cleanser is convenient and easy to swallow.
No need to mix Psyllium Husk powder in water like many other brands, simply take our Psyllium Husk Capsules with a full glass of water. Our customers have nothing but great things to share about their experience with our Psyllium Husk Fiber:
Customer Louise Yacenda said:"I've been taking Sunergetic's Psyllium Husk for almost two months now. Prior to taking it I had struggled with stomach pains, cramps and fullness. I honestly feel a little bit lighter and have less bathroom visits on a daily basis."
Customer Matthew Spindler said:"I've had my share of stomach problems over the years and always took psyllium husk powder to help things flow smoother through my system. I switched over to Sunergetic's Capsules because it's so much quicker and easier to take and is just as potent."

     References:
  1. All About Psyllium Husk. (2017). Retrieved from Paleoleap: https://paleoleap.com/all-about-psyllium-husk/
  2. (n.d.) How to Detox with Psyllium Husk. Retrieved from Metamucil Advisor: http://www.metamuciladvisor.com/how-to-detox-with-psyllium-husk/
  3. Why you Should Add Psyllium to your Diet. (2017). Retrieved from Healthline: http://www.healthline.com/health/psyllium-health-benefits?m=2#overview1
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