Latest news with #PsylliumHusk
The Guardian
a day ago
- Health
- The Guardian
Psyllium husk is being touted as ‘nature's Ozempic' – here's what experts say
As Ozempic and similar GLP-1s have transformed the world of weight loss, health companies and influencers have been scrambling to find 'nature's Ozempic' – cheaper, non-prescription products they claim can help with weight loss. The latest buzzy supplement? Psyllium husk. 'Psyllium husk has become popular thanks to a wave of social media influencers and wellness personalities touting its ability to suppress appetite, regulate digestion and even mimic the effects of more costly medications,' says Lena Beal, spokesperson for the Academy of Nutrition and Dietetics. But comparing it to Ozempic is 'oversimplified and misleading', she warns. On TikTok, more than 12,500 videos boast the psyllium husk tag. But this substance is not new; it has long been popular in India and across south Asia. Is psyllium husk a miracle weight-loss substance? No. But there are benefits, experts say. The outer covering of any seed is called a husk. Psyllium husk comes from the seed of Plantago ovata plants, a type of shrub that grows in sandy deserts and steppes. In the US, 'it is best known as the active ingredient in over-the-counter laxatives like Metamucil', says Beal. Psyllium husk can be consumed in pill or powder form. It can also be consumed whole, when is resembles tiny wood shavings. When combined with water, it creates a gloopy, gel-like substance. That gloopiness may not sound appealing, but it's part of what makes the product useful. Psyllium husk is a good source of soluble fiber, explains Katherine Zeratsky, a registered dietitian at the Mayo Clinic in Minnesota. Soluble fiber – unlike insoluble fiber, which remains unchanged during digestion – attracts water during digestion and turns into a gel. This gel can soften stools and add bulk to them, which helps in the management of constipation and diarrhea, says Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Additionally, Zumpano says, this gel can bind with the bile in your gut, which is composed of cholesterol, and remove it with the body's waste, thus reducing the amount of cholesterol in your body. Beal points to a 2018 meta-analysis in the American Journal of Clinical Nutrition which found 10-15g of psyllium husk a day significantly reduced LDL (or 'bad' cholesterol) and total cholesterol in 'healthy individuals and those with high cholesterol'. By slowing the rate of glucose in the bloodstream, it can also help in blood sugar management, says Zumpano. Psyllium husk can also increase one's overall consumption of fiber, a significant benefit given that only 5% of people in the US and 9% of adults in the UK eat the recommended amount of 25-30g of fiber a day. Psyllium husk provides about 7g of fiber per tablespoon. Eating fiber in any form has many benefits, says Zumpano, including 'slowing down digestion and increasing satiety, which are both benefits of weight-loss drugs'. (She is careful to add that fiber does not accomplish either of these outcomes to the extent GLP-1s can.) Sign up to Well Actually Practical advice, expert insights and answers to your questions about how to live a good life after newsletter promotion When increasing your fiber intake, start slowly and adjust as necessary, says Zeratsky. She suggests starting with a powder form, which gives you control of the amount. Experts emphasize that it's extremely important to consume psyllium husk with enough water: roughly 500ml of water per 20g of fiber. Because psyllium husk expands quickly with liquid, without an adequate amount of water, it can become a choking hazard and potentially lead to gastrointestinal obstruction, says Beal. This also means it may not be ideal for everyone. 'People with swallowing difficulties, bowel strictures or severe gastrointestinal conditions like Crohn's disease should consult a healthcare provider before using psyllium,' says Beal. Fiber and psyllium can also potentially interact with certain medications, warns Zeratsky, so consult a doctor or pharmacist before taking it. Also, thinking of it as 'nature's Ozempic' comes with its own risks, experts say. Overconsumption can lead to digestive discomfort, she warns, adding that people may overly rely on a single ingredient instead of a 'holistic lifestyle change'. If psyllium husk isn't your thing, there are plenty of other foods that offer similar benefits, says Zeratsky. 'Fruits, vegetables, beans and other legumes, and whole grains, particularly oats, barley and quinoa, all contain soluble fiber' and a variety of other beneficial nutrients, she says.
Indian Express
4 days ago
- Health
- Indian Express
Wellness expert warns your morning bread can be ‘the most dangerous thing you put in body'; learn more about the ‘auto-brewery syndrome'
For many, bread is a breakfast staple, but wellness expert Dr Mickey Mehta has raised concerns about its potential effects on the body. In a post shared on Instagram recently, he said, 'Can't do without bread every morning? Well… at least try to reduce. Because bread could be the most dangerous thing you put in your body.' His warning isn't just about processed ingredients or high-carb content — he points to a rare condition called auto-brewery syndrome, where the gut microbiome ferments carbohydrates, including those in bread, into ethanol. This can cause intoxication-like symptoms even without consuming alcohol. While this condition is uncommon, it raises important questions about how certain foods interact with gut health. Dr Mehta suggests a simple remedy for those who continue eating bread: 'Have Isabgol (Psyllium Husk) at night and first thing in the morning.' Auto-brewery syndrome is a rare condition where the body produces alcohol internally due to the fermentation of carbohydrates by an overgrowth of certain gut microbes, typically yeasts like Candida or specific bacteria. 'When the gut microbiome is disrupted — often after antibiotic use, a high-carbohydrate diet, or gastrointestinal disorders — fermentative organisms can proliferate,' explains Dr Adithya V. Naragund, senior consultant in GI & HPB Surgery at Cytecare Hospitals, Bengaluru. This imbalance leads to excessive ethanol production in the intestines, which gets absorbed into the bloodstream, causing symptoms of intoxication. 'Factors that increase the risk include a history of gut dysbiosis, diabetes, or other conditions that compromise the normal microbial balance, as well as diets high in refined carbohydrates,' mentions Dr Naragund. A post shared by Dr. Mickey Mehta (@mickey_mehta) For most people, moderate bread consumption — especially whole grain varieties — does not negatively impact gut health. However, excessive intake of refined bread, high in simple carbohydrates and low in fibre, can contribute to gut dysbiosis. 'This imbalance may promote the overgrowth of fermentative microorganisms, leading to bloating, gas, or low-grade inflammation,' says Dr Naragund. Those with metabolic or gastrointestinal issues may be more susceptible to adverse effects. On the other hand, fibre-rich breads can support gut health by nourishing beneficial bacteria and promoting digestion. Psyllium husk, a soluble fibre, plays a crucial role in digestive health. 'It works by absorbing water and forming a gel-like substance, which not only softens stool and aids in regular bowel movements but also helps modulate the fermentation process in the gut,' Dr Naragund explains. By slowing carbohydrate absorption, psyllium reduces rapid fermentation that can lead to excess gas or ethanol production, stabilising blood sugar levels and improving gut transit. To further support gut health, Dr Naragund suggests reducing processed carbohydrate intake, opting for whole grains, and maintaining a diet rich in fruits, vegetables, and lean proteins. 'Additionally, consuming probiotics — either through fermented foods or supplements – can replenish beneficial bacteria, while regular physical activity and stress management further contribute to overall gastrointestinal wellness.' DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
