Psyllium husk: what is it?

Importance of Psyllium in the GI Cleansing Protocol
In the framework of our gastrointestinal (GI) cleansing protocol, psyllium’s primary function is to enhance bowel motility and alleviate constipation. By improving stool consistency and promoting a more efficient transit of waste through the colon, psyllium helps to cleanse the GI tract effectively. Its ability to support a healthy gut microbiota further contributes to overall digestive health, making it a cornerstone of our protocol for optimizing GI function and relieving constipation.

You can find full text of study "The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls" here.

Psyllium is a soluble fiber that primarily works by absorbing water in the intestines, forming a viscous gel-like substance. This gel increases the moisture content of the stool, softening it and making it easier to pass. In the context of treating constipation, psyllium's ability to increase stool water content is crucial, as it directly enhances bowel movement regularity and reduces the strain associated with defecation.
Additionally, the study highlights that psyllium supplementation led to significant changes in the gut microbiota of constipated patients, particularly by increasing beneficial bacteria like Lachnospira, Faecalibacterium, and Roseburia. These bacteria are known to produce short-chain fatty acids (SCFAs) such as butyrate, which play a critical role in maintaining gut health by promoting motility, reducing inflammation, and providing energy to colonocytes.

• Improvement of Gut Microbiota Composition:

Psyllium has a prebiotic effect, which means it supports the growth of beneficial gut bacteria. The study demonstrated that in constipated individuals, psyllium increased the abundance of specific bacterial genera like Lachnospira, Faecalibacterium, and Roseburia. These bacteria produce short-chain fatty acids (SCFAs) such as butyrate, which are essential for maintaining colonic health, reducing inflammation, and providing energy to colon cells .

• Enhanced Short-Chain Fatty Acid (SCFA) Production:

SCFAs, including acetate, propionate, and butyrate, play critical roles in maintaining gut health. Butyrate, in particular, is vital for the energy metabolism of colonocytes and has anti-inflammatory properties. Psyllium supplementation enhances the production of SCFAs by promoting the growth of SCFA-producing bacteria. This helps in protecting the gut lining, improving bowel regularity, and supporting overall digestive health .

• Regulation of Blood Sugar Levels:

Psyllium can help regulate blood sugar levels by slowing down the absorption of glucose. The gel-like substance formed by psyllium in the intestines slows the digestion of food, leading to a gradual release of glucose into the bloodstream. This can be particularly beneficial for individuals with diabetes or those at risk of developing diabetes .

• Improvement of Lipid Profiles:

Psyllium has been shown to help reduce levels of LDL cholesterol ("bad" cholesterol) while having minimal effects on HDL cholesterol ("good" cholesterol). This occurs because psyllium binds to bile acids in the intestines, forcing the body to use cholesterol to produce more bile acids, thereby lowering blood cholesterol levels. This effect contributes to cardiovascular health and helps reduce the risk of heart disease .

• Support for Weight Management:

Psyllium promotes a feeling of fullness, which can help reduce overall calorie intake. By forming a gel in the stomach, psyllium slows digestion and prolongs the feeling of satiety, which can aid in weight management. This makes it a useful supplement for individuals looking to control their weight or reduce overeating .

References with Web Links:

1. Anderson JW, et al. "Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia." Am J Clin Nutr. 1999. Link to study
2. Pal S, et al. "The effects of psyllium on lipoproteins in hypercholesterolemic individuals." Atherosclerosis. 2008. Link to study
3. Solah VA, et al. "A comparison of the effects of two novel fibers on satiety and glycemic response." Nutrients. 2016. Link to study