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Herbs ~ Psyllium (Plantago psyllium & P. ovata)
These tiny seeds are so rich in fiber that they've been prescribed for constipation and a wide range of other digestive ailments for more than 500 years.New research finds that psyllium offers an added benefit; It lowers blood cholesterol safely and effectively.
| COMMON USES |
WHAT IT IS |
FOUND IN HERBALIFE PRODUCTS
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- Relieves constipation, diarrhea.
- Treats diverticular disease and irritable bowel syndrome.
- Helps prevent gallstones.
- Reduces hemorrhoid pain.
- May lower cholesterol.
- Facilitates weight loss.
| Odorless and nearly tasteless, psyllium comes from the small, reddish brown to black seeds of the Plantago psyllium plant.Also known as the plantain, it should not be confused with the edible banana-like fruit of the same name (Musa paradisiaca) or with the herb plantain (Plantago lanceolata) sometimes used for coughs.Plantago grows as a weed in numerous places around the world and is commercially cultivated in Spain, France, India, Pakistan, and other countries.Various species of the plant are used in herbal medicine, most commonly the seeds of Plantago psyllium and P. ovata.These seeds, so tiny that they are sometimes called "flea seeds," are generally dried, ground, and sold in powder, capsule, or chewable tablet (wafer) form.Psyllium is sometimes added to breakfast cereals.
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| FORMS |
WHAT IT DOES |
LATEST FINDINGS
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| When mixed with water, the fibrous husks of psyllium seeds form a gel-like mass that absorbs excess water from the intestines and creates larger, softer stools.Psyllium helps to lower cholesterol by binding to cholesterol-rich bile in the digestive tract, causing the body to draw cholesterol from the bloodstream.As an inexpensive source of soluble fiber (the kind of fiber that blends with water), it's particularly suitablefor those people who don't eat enough fiber-rich foods, such as whole grains (oats are particularly rich in soluble fiber), beans, fruits, and vegetables.
| Not only may psyllium aid in weight loss by suppressing appetite, but it may also prevent gallstones.A Mexican study of obese patients on very low calorie diets, which put them at increased risk for gallstones, found that psyllium helped avert this sometimes acutely painful condition. Psyllium lowers cholesterol even in youngsters.In a study of 25 children ages 6 to 18 who had high cholesterol, adding a cereal containing psyllium to a low-fat diet reduced harmful LDL cholesterol by an additional 7%. |
| CAUTION! |
MAJOR BENEFITS |
FACTS & TIPS
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- Always take psyllium with plenty of liquid.Without lots of fluid, it is possible to develop an intestinal blockage, causing sever, painful constipation.
- Some people are allergic to psyllium.Reactions are often quick, marked by a rash, itching, and in severe cases, difficulty breathing or swallowing.Get immediate medical help.
- Reminder: If you have a medical condition, talk to your doctor before taking supplements.
| Psyllium can help normalize bowel function in a wide variety of disorders, including constipation, diarrhea, diverticulosis, hemorrhoids, and irritable bowel syndrome.It does so by a single mechanism: absorbing water, which lends bulk to stools.In the case of constipation, the added water and bulk help soften stools, making them easier to pass.And though it doesn't cure hemorrhoids, passing softer stools reduces irritation in the tender area.In one study, 84% of hemorrhoid sufferers receiving a supplement containing psyllium reported less bleeding and pain.Psyllium has also been reported to have a soothing effect on those with irritable bowel syndrome.In people with diverticular disease-in which small pockets in the intestines lining trap fecal particles and become susceptible to infection-psyllium bulks the stools and speeds their passage through the intestine, helping to alleviate the problem.And psyllium's ability to absorb large amounts of excess water from loose stools is an effective treatment for diarrhea.
| In 1998, the Food and Drug administration (FDA) allowed breakfast cereals that contain psyllium to claim that they reduce the risk of heart disease as part of a diet low in saturated fat and cholesterol.To qualify, a cereal must contain 1.7 grams of soluble fiber from psyllium per serving.Four servings a day deliver 7 grams of soluble fiber, enough to lower blood cholesterol significantly.Combining a psyllium-enriched cereal with a whole-oat cereal may be an even more effective cholesterol-lowering strategy. |
| POSSIBLE SIDE EFFECTS |
ADDITIONAL BENEFITS |
GUIDELINES FOR USE
| | Psyllium can cause temporary bloating and increased flatulence because it supplies fiber.Avoid these problems by slowly increasing psyllium intake over several days.Amounts of psyllium larger that the recommended doses may reduce the absorption of certain minerals.Allergic reaction, though rare, can be life-threatening; if you have trouble swallowing or breathing, seek immediate medical help.
| Although psyllium has been used for constipation for centuries, only in the 1980s did scientists discover another benefit: It reliably lowers blood cholesterol, especially the "bad" LDL cholesterol that can stick to artery walls and lead to heart disease.In several studies of men and women with high cholesterol levels, 10 grams or more of psyllium daily for six weeks or longer lowered LDL from 6% to 20% more than the cholesterol-lowering effect of a low-fat diet.Sometimes, simply adding psyllium to your diet is enough to eliminate the need for cholesterol-lowering medications. This fiber source may also play a role in weight-loss programs.By absorbing water, it fills the stomach, providing a sense of fullness.It also delays the emptying of food from the stomach, thus extending the time you feel full.In a small British study, women who took psyllium with water three hours before a meal consumed less fat and fewer calories during the meal.Whether this effect persists and leads to long-term weight loss, however, is unknown.And psyllium can help stabilize levels of glucose (sugar) in the blood, which may control food cravings.
| Relief of constipation usually occurs in 12 to 24 hours, although it can take as long as three days.Because psyllium absorbs water, always consume it with large amounts of fluid.Dissolve psyllium powder in water (or juice), drink it, and then drink another glass of water or juice.In addition, drink six to eight glasses of water a day.Take psyllium two hours or more after taking medications or other supplements so that it doesn't delay their absorption.If you are pregnant, check with your doctor first before using psyllium.
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