Psyllium

Psylluim or psyllium husk are considered some of the best sources of natural fiber available. The most valuable part of the plant is the psyllium seed husk, which contains a clear substance called mucilage. This compound is made by grinding the psyllium seed until it is a powder, then mixing it again with some type of liquid and drinking or eating the resulting mixture. The psyllium seed husks are very fine and provide an excellent source of natural fiber, much higher in purity than many commercially available fiber products. Mucilage is completely tasteless and odorless, so it can easily be mixed in orange juice, used in baking as a bulking or fibre agent, or eaten sprinkled in desserts or yogurt.

The benefits of psyllium and psyllium fibre include:

• Acting as a stool softener
  
• Providing regularity to people that lack fiber in the diet
  
• Increasing the detoxification of the digestive system
  
• Increasing bacterial digestion of food in the large intestine
  

People with irritable bowel syndrome or IBS must be careful when first starting a regime of psyllium seed husks. Generally psyllium + ibs is a great idea, and doctors will often recommend patients to start on a regular use of a natural fiber like psyllium. Unlike laxatives, there are few side effects to taking the natural fiber although some problems with bloating and excessive gas may occur in some patients. Psyllium husks are safe to take on a regular basis, as there is no actual medicinal component to the natural husks, and no added compounds or chemicals. The psyllium dosage varies by individual, but typically one to two tablespoons per dosage is the starting amount. It is very important to take lots of water or fluids with the powder to avoid any negative side effects.

It is also possible to add fibre to the diet by baking with psyllium. There are many psyllium recipes available in health food stores, over the internet, or in healthy cookbooks. Since psyllium is a thicker, it can be used in baking and often bran or psyllium can be used in breads, muffins and other desserts. There are also shakes and protein powder mixes that contain psyllium as the thickening agent. If you are just starting out using psyllium carefully read all the labels of the foods you are eating to avoid consuming too much of the fiber until your body is used to it.