Fiber is having its 15 minutes of fame. <\/p>\n
This nutrient has always been key to a balanced diet, but the growing focus on gut health has pushed it into the spotlight \u2014 with one supplement in particular generating serious buzz<\/a>. <\/p>\n Enter psyllium husk, hailed by wellness influencers as \u201cnature\u2019s Ozempic\u201d for its ability to support weight loss. But its benefits go well beyond the number on the scale, with experts suggesting it may also help protect against colorectal cancer<\/a>.<\/p>\n Psyllium husk contains 78 grams of dietary fiber per 100 grams. Inga \u2013 stock.adobe.com<\/p>\n What is psyllium husk?<\/p>\n It\u2019s the outer shell of psyllium seeds, which come from an herb native to India called Plantago ovata, according to Healthline<\/a>. <\/p>\n Psyllium husk is commonly consumed as a powder or in pill form as a dietary fiber supplement. It\u2019s also used in gluten-free baking as a binder to improve texture.\u00a0<\/p>\n How can psyllium husk benefit your gut?<\/p>\n Psyllium husk is a soluble fiber, meaning it absorbs water and forms a gel-like substance in the stomach.<\/p>\n For those dealing with constipation, this helps increase the size and moisture of stool, making it easier to pass. In fact, it\u2019s the key ingredient in laxatives like Metamucil.<\/p>\n Psyllium husk has been shown to help relieve a wide range of digestive symptoms. Pormezz \u2013 stock.adobe.com<\/p>\n If you\u2019re on the opposite end of the spectrum, psyllium can help with diarrhea too \u2014 absorbing excess water, firming up loose stools and slowing their movement through the colon.<\/p>\n People with Irritable Bowel Syndrome<\/a> (IBS) also often find relief from psyllium due to its ability to regulate stool consistency and ease common symptoms like gas, bloating and cramping.<\/p>\n Don\u2019t have any digestive woes? Psyllium can help you stay that way. <\/p>\n Researchers believe it acts as a prebiotic, feeding the beneficial bacteria in the gut that help maintain a healthy microbiome.<\/p>\n Can psyllium husk help with weight loss?<\/p>\n \u201cFiber can keep you fuller longer and sooner, which can lead to decreased appetite and overall intake,\u201d Julia Zumpano<\/a>, a registered dietitian, told Cleveland Clinic Health Essentials<\/a>.\u00a0<\/p>\n Psyllium husk is being called \u201cNature\u2019s Ozempic\u201d for its ability to help people shed weight. Charlie’s \u2013 stock.adobe.com<\/p>\n A 2016 study<\/a> found that taking up to 10.2 grams of psyllium husk before breakfast and lunch significantly reduced hunger and cravings between meals compared to a placebo. <\/p>\n That can support weight management \u2014 but Zumpano said calling it \u201cnature\u2019s Ozempic\u201d is a stretch. <\/p>\n \u201cPsyllium husk can support weight loss but not to the extent [that] a medication has potential to,\u201d she explained. <\/p>\n Bonus benefits for your heart<\/p>\n \u201cPsyllium husk may help lower cholesterol and other substances that promote heart disease,\u201d Kim Yawitz<\/a>, a registered dietician, told Men\u2019s Health<\/a>.\u00a0<\/p>\n A 2018 study<\/a> found that taking 10 grams of psyllium daily significantly lowered levels of \u201cbad\u201d LDL cholesterol and may help delay atherosclerosis \u2014 the hardening of arteries that can increase the risk of heart attacks and strokes.<\/p>\n Psyllium husk can help address key risk factors linked to cardiovascular disease. Viva Naturals<\/p>\n \u201cPsyllium is also rich in antioxidants that protect the heart and blood vessels, including polyphenols and flavonoids,\u201d Yawitz added.<\/p>\n For those with type 2 diabetes, psyllium may offer even more protection by slowing the absorption of glucose in the intestines, helping to lower high blood sugar levels and reduce cardiovascular risk.<\/p>\n Can psyllium husk prevent colorectal cancer?<\/p>\n Fiber plays a key role in preventing constipation, which may in turn lower the risk of colorectal cancer.<\/p>\n \u201cNot having things sit around in the colon is probably a good idea,\u201d Dr. Carl Nordstrom<\/a>, a gastroenterologist, said in an interview with UCLA Health<\/a>, noting that people should aim to eliminate stool daily or every other day.<\/p>\n Cases of colorectal cancer are on the rise among young people. Jo Panuwat D \u2013 stock.adobe.com<\/p>\n Studies suggest that psyllium may further reduce colorectal cancer risk by binding to toxins in the digestive tract and helping remove them from the body.<\/p>\n Nordstrom also pointed out that higher fiber intake is associated with a lower risk of adenomatous polyps \u2014 growths in the colon or rectum that can become cancerous over time.<\/p>\n Psyllium\u2019s ability to address common risk factors like high blood sugar and obesity may offer additional protection.<\/p>\n Is psyllium husk safe?\u00a0<\/p>\n Generally, yes \u2014 but there are a few precautions. <\/p>\n The supplement should always be taken with plenty of water. Because it expands quickly when mixed with liquid, it can pose a choking hazard or, in rare cases, cause gastrointestinal obstruction.<\/p>\n Some people may experience gas, bloating and other side effects when first starting psyllium husk. zigres \u2013 stock.adobe.com<\/p>\n \u201cPeople with swallowing difficulties, bowel strictures or severe gastrointestinal conditions like Crohn\u2019s disease should consult a healthcare provider before using psyllium,\u201d Lena Beal, spokesperson for the Academy of\u00a0Nutrition\u00a0and Dietetics<\/a>, told The Guardian<\/a>.<\/p>\n Psyllium may also interfere with the absorption of certain medications, potentially reducing their effectiveness.<\/p>\n Taking too much can lead to gas, bloating or digestive discomfort \u2014 especially if your body isn\u2019t used to a high-fiber intake.<\/p>\n While psyllium allergies are uncommon, there have been rare reports of a potentially life-threatening, whole-body reaction known as anaphylaxis.\u00a0<\/p>\n How much psyllium husk should you take?<\/p>\n There\u2019s no one-size-fits-all dosage \u2014 it can vary depending on the product, your health goals and your tolerance.<\/p>\n