Health Benefits of Psyllium Husk (Isabgol)

Psyllium (Isabgol) promotes regular and healthy bowel movements, which is important for good colon health. This guide covers its nutritional value, health benefits, uses, and potential side effects.
Explore Plans
Check Health Insurance Plans
Get Quote
3 min
25-October-2024

Psyllium husk, also known as isabgol, has been used for centuries in traditional medicine for its exceptional health benefits, particularly in aiding digestive health. Derived from the seeds of the Plantago ovata plant, psyllium husk is a natural source of soluble fiber that can enhance overall wellness, manage weight, and support the health of various systems in the body. Today, isabgol has gained recognition as a valuable addition to health and wellness routines for its multiple benefits, including those related to digestive health, cardiovascular support, and weight management. In this article, we will discuss in detail the health benefits of Psyllium husk.

What Is Psyllium Husk (Isabgol)?

Psyllium husk, or isabgol, is the outer coating of the seeds of the Plantago ovata plant, native to India and widely used as a natural remedy. Psyllium husk is primarily a source of soluble fiber that, when consumed, absorbs water and forms a gel-like consistency in the digestive tract. This unique property allows it to aid in promoting regularity, supporting weight management, and even assisting with cholesterol regulation. Isabgol is an excellent dietary addition for anyone looking to support digestive health and other aspects of wellness.

Read more: Digestive health insurance

What are the nutritional values of Isabgol?

Following are the nutritional values of the Sat Isbagol Husk per 100 grams:

Nutrient

Amount per 100g

Energy

274 kcal

Carbohydrates

78 g

Dietary Fibre

71 g

Protein

2 g

Fat

0.5 g

Calcium

200 mg

Iron

1.5 mg

Sodium

50 mg

Potassium

800 mg

Magnesium

300 mg

 

Health benefits of Psyllium Husk

Given below are a few common isabgol benefits, including improved digestion, weight management, blood sugar control, and support for heart health.

1. Promotes digestive health

Psyllium husk is most renowned for its positive impact on the digestive system. It acts as a bulk-forming laxative, helping to move waste smoothly through the intestines. By adding bulk to stools, it aids in relieving constipation and promoting regular bowel movements, making it a natural remedy for those struggling with irregularity.

2. Supports heart health

Studies have shown that psyllium husk can lower cholesterol levels, specifically low-density lipoprotein (LDL) cholesterol, which is often associated with cardiovascular risk. By maintaining healthy cholesterol levels, isabgol supports heart health and may reduce the risk of heart disease.

3. Aids in blood sugar control

Psyllium husk has a low glycemic index and can help control blood sugar levels. Its fiber content slows the digestion process, reducing blood sugar spikes after meals. This is especially beneficial for people with diabetes looking for a natural way to manage their blood glucose levels.

4. Enhances satiety and supports weight management

Due to its water-absorbing properties, psyllium husk can expand in the stomach, promoting a feeling of fullness. This can help reduce appetite and prevent overeating, making it useful for individuals aiming to maintain or lose weight.

5. Promotes gut health

Psyllium husk acts as a prebiotic, providing nourishment to beneficial bacteria in the gut. A healthy gut microbiome supports immune health, reduces inflammation, and enhances nutrient absorption.

6. May Reduce Risk of Colon Cancer

High-fiber foods, including psyllium husk, may help reduce the risk of colorectal cancer by promoting regular bowel movements and preventing the build-up of harmful substances in the colon.

7. Diarrhoea Treatment

Isabgol is effective in managing diarrhoea due to its dual-action fibre. The soluble fibre in Isabgol absorbs excess water in the intestines, helping to firm up loose stools. Its natural gel-forming property soothes the digestive lining and promotes balanced stool consistency. This makes it a safe and natural remedy for diarrhoea, especially when combined with probiotics or fluids.

8. Lowering Cholesterol

Isabgol helps reduce cholesterol levels by forming a gel-like substance in the digestive tract that binds with bile acids. This process prompts the body to use cholesterol to produce more bile, thereby lowering LDL (bad cholesterol). Regular consumption of Isabgol, when combined with a healthy diet, can improve heart health and support better lipid profiles, reducing the risk of cardiovascular diseases.

9. Good for Celiac Disease

For individuals with celiac disease, Isabgol sat offers a gluten-free, natural solution to improve digestive health. It helps ease symptoms like irregular bowel movements and promotes gut health by maintaining the proper consistency of stools. Being rich in dietary fibre, it supports better nutrient absorption and soothes the intestines, making it an ideal dietary supplement for gluten-sensitive individuals.

Also, check: Benefits of health insurance

How do you use the isabgol?

Psyllium husk Isabgol can be used in various ways to improve digestive health and manage other conditions like cholesterol or weight. Typically, it is consumed by mixing 1-2 teaspoons of Isabgol powder in a glass of lukewarm water or milk. Stir well and drink immediately to prevent it from thickening.

For constipation relief, it is best taken at bedtime with warm milk, while for diarrhoea, mixing it with curd can be beneficial. To aid in weight management, you can consume it 30 minutes before meals with water, as it helps reduce appetite.

Ensure you drink plenty of water after consuming Isabgol to prevent bloating or choking. Regular but moderate use, combined with a balanced diet, maximises its health benefits. Always consult a healthcare professional if you are using Isabgol for specific health concerns.

Benefits of isabgol for weight management

Given below are the key benefits of isabgol for weight management:

1. Reduces appetite naturally:

The soluble fiber in isabgol absorbs water and forms a gel-like substance in the stomach, helping to reduce appetite naturally. This effect can be beneficial for women looking to manage their weight by minimizing food cravings and reducing snacking between meals.

2. Balances hormones through gut health:

Gut health has a significant impact on hormone balance, which is crucial for women, especially during reproductive years and menopause. Psyllium husk helps to maintain a healthy gut microbiome, supporting the body in balancing hormones naturally.

3. Supports digestive regularity:

Women may experience digestive issues due to hormonal changes throughout their lives. Psyllium husk provides gentle and effective relief from common digestive concerns like constipation and bloating, making it an ideal addition for those with sensitivities.

4. May aid in managing blood sugar:

Blood sugar stability is essential in weight management, particularly for women dealing with conditions like polycystic ovary syndrome (PCOS). Psyllium husk can stabilize blood glucose levels, aiding in balanced energy levels and preventing blood sugar spikes.

How to use Isabgol for digestive health

1. Mix with water

One of the easiest ways to take psyllium husk is to mix a spoonful in a glass of warm water. Stir and drink immediately, followed by another glass of water. This method allows the husk to absorb water in the digestive tract, promoting bowel regularity.

2. Add to smoothies or juices

For those who dislike the texture of psyllium in water, adding it to smoothies or juices is a flavorful alternative. This method provides all the benefits while masking the taste and texture.

3. Incorporate into baking

Psyllium husk can also be used as a thickening agent in baking, particularly in gluten-free recipes. It can add bulk and moisture to baked goods, promoting digestive health without significantly altering flavor.

4. Take with meals

Consuming psyllium husk with meals can help control appetite and reduce blood sugar spikes, making it useful for people who want to improve satiety after eating.

Read more: Health benefits of Triphala

Isabgol dosage: How much should you take?

Given below are the things to keep in mind when consuming psyllium husk:

1. General recommendations:

The typical dosage for psyllium husk is 1-2 teaspoons (5-10 grams) per day, mixed with water or other fluids. However, the exact dose may vary depending on individual needs and health conditions.

2. For digestive regularity:

For people using psyllium husk to improve bowel regularity, starting with a lower dose of around 5 grams once a day is generally safe. Dosage can gradually be increased to 10 grams if needed.

3. For cholesterol and heart health:

To achieve cholesterol-lowering benefits, 10-20 grams per day is often recommended. However, it is best to consult a healthcare provider to determine the correct dose for specific cardiovascular health needs and ensure your levels stay within the cholesterol normal range.

4. Safety note:

Always consume psyllium husk with sufficient water to avoid choking or digestive blockages. Starting with a low dose and gradually increasing is advisable to prevent discomfort.

Potential side effects of Isabgol you should know

Discussed below are the side effects of Isabgol that you should know:

1. Gas and bloating:

Psyllium husk can cause mild digestive symptoms like gas and bloating, especially for those new to fiber supplements. Starting with a lower dose can help minimise these effects.

2. Choking hazard:

Because psyllium husk absorbs water and swells, it’s essential to drink plenty of fluids when consuming it to avoid a choking hazard.

3. Interference with medications:

Psyllium husk may interfere with the absorption of certain medications. It’s advisable to take medications at least one hour before or two hours after consuming psyllium husk.

4. Allergic reactions:

Although rare, some people may experience allergic reactions to psyllium husk, such as skin rash, itching, or difficulty breathing. Discontinue use and consult a doctor if these symptoms occur.

Isabgol vs. other fiber supplements: Which is better?

Psyllium husk is unique among fiber supplements due to its high content of soluble fiber, which forms a gel in the digestive tract. Unlike other fiber sources like oat bran, flaxseed, or chia seeds, psyllium husk has minimal calories and doesn’t add much flavor, making it versatile and suitable for a range of dietary needs. While other fibers also benefit digestive health, psyllium husk is especially effective for people looking for a natural, potent source of fiber that supports digestive regularity, heart health, and weight management.

Check out: Diet chart for weight loss

Health Insurance and preventive care with Psyllium Husk

In today’s world, preventive health practices are encouraged, with many health insurance providers supporting wellness programs and nutrition counseling. Some health insurance plans cover dietary and fiber supplements as part of preventive care or wellness packages, especially if recommended by healthcare providers. Adding psyllium husk to a daily wellness routine can aid in managing cholesterol, blood sugar, and digestion, potentially reducing long-term health costs. Exploring insurance options that promote a holistic approach to health can offer both immediate benefits and long-term savings.

Psyllium husk, or isabgol, is a natural remedy with a range of health benefits, from aiding digestion and weight management to supporting heart health. For individuals seeking a versatile, natural fiber source, psyllium husk offers benefits that extend across various areas of wellness. When considering preventive care options, health insurance providers may cover nutritional supplements as part of a comprehensive health plan, making psyllium husk a valuable addition. As always, consult with a healthcare provider before adding a new supplement to your regimen to ensure it aligns with your specific health needs.

Frequently asked questions

Can Isabgol help with weight loss?
Yes, isabgol can aid weight loss by promoting a feeling of fullness, which reduces appetite and helps prevent overeating. Its high fiber content also helps regulate blood sugar levels, supporting healthy weight management.

How does Isabgol improve digestion?
Isabgol improves digestion by acting as a natural bulk-forming laxative. It absorbs water, softens stools, and eases bowel movements, helping alleviate constipation and promoting regularity for overall digestive health.

What are the best ways to consume Isabgol?
Isabgol can be mixed with warm water, added to smoothies or juices, or even incorporated into meals like oatmeal or yogurt. Consuming it with plenty of water enhances its effectiveness for digestion.

Are there any long-term side effects of using Isabgol daily?
While generally safe, daily use of isabgol may lead to mild side effects like gas or bloating. Long-term use should include sufficient water intake to prevent blockages and ensure healthy bowel function.

Can Isabgol be consumed daily?

Yes, Isabgol can be taken daily in moderate amounts, especially for improving digestion and regularising bowel movements. However, overuse may cause dependency or bloating. Ensure adequate water intake to avoid complications. Consulting a healthcare provider is recommended for prolonged or daily use, particularly for specific health conditions.

Does Isabgol have a cooling or heating effect?

Isabgol has a natural cooling effect on the body. It is often used to soothe digestive issues like acidity and diarrhoea. Its cooling properties help balance excess heat in the gut, making it a popular remedy in conditions related to digestive discomfort.

Who should avoid consuming Isabgol?

Individuals with difficulty swallowing, bowel obstruction, or allergies to psyllium should avoid Isabgol. It’s also unsuitable for those with severely compromised hydration levels, as it absorbs water. Always consult a doctor before use if you have specific health concerns or are pregnant, breastfeeding, or on medication.

Can Isabgol help with fissures?

Yes, Isabgol is beneficial for fissures as it softens stools, reducing strain during bowel movements. Its high fibre content promotes smoother digestion and eases constipation, a common cause of fissures. Regular use, combined with hydration, can help manage symptoms, though severe cases may require medical attention.

Show More Show Less

Bajaj Finserv App for all your financial needs and goals

Trusted by 50 million+ customers in India, Bajaj Finserv App is a one-stop solution for all your financial needs and goals.

You can use the Bajaj Finserv App to:

Apply for loans online, such as Instant Personal Loan, Home Loan, Business Loan, Gold Loan, and more.

  • Explore and apply for co-branded credit cards online.
  • Invest in fixed deposits and mutual funds on the app.
  • Choose from multiple insurance for your health, motor and even pocket insurance, from various insurance providers.
  • Pay and manage your bills and recharges using the BBPS platform. Use Bajaj Pay and Bajaj Wallet for quick and simple money transfers and transactions.
  • Apply for Insta EMI Card and get a pre-approved limit on the app. Explore over 1 million products on the app that can be purchased from a partner store on Easy EMIs.
  • Shop from over 100+ brand partners that offer a diverse range of products and services.
  • Use specialised tools like EMI calculators, SIP Calculators
  • Check your credit score, download loan statements, and even get quick customer support—all on the app.
Download the Bajaj Finserv App today and experience the convenience of managing your finances on one app.

Do more with the Bajaj Finserv App!

UPI, Wallet, Loans, Investments, Cards, Shopping and more

GET THE APP

Disclaimer

*T&C Apply - Bajaj Finance Limited (‘BFL’) is a registered corporate agent of third party insurance products of Bajaj Allianz Life Insurance Company Limited, HDFC Life Insurance Company Limited, Future Generali Life Insurance Company Limited, Bajaj Allianz General Insurance Company Limited, SBI General Insurance Company Limited, ACKO General Insurance Limited, ICICI Lombard General Insurance Company Limited, HDFC ERGO General Insurance Company Limited, Tata AIG General Insurance Company Limited, The New India Assurance Company Limited, Cholamandalam MS General Insurance Company Limited, Niva Bupa Health Insurance Company Limited , Aditya Birla Health Insurance Company Limited, Manipal Cigna Health Insurance Company Limited and Care Health Insurance Company Limited under the IRDAI composite CA registration number CA0101. Please note that, BFL does not underwrite the risk or act as an insurer. Your purchase of an insurance product is purely on a voluntary basis after your exercise of an independent due diligence on the suitability, viability of any insurance product. Any decision to purchase insurance product is solely at your own risk and responsibility and BFL shall not be liable for any loss or damage that any person may suffer, whether directly or indirectly. Please refer insurer's website for Policy Wordings. For more details on risk factors, terms and conditions and exclusions please read the product sales brochure carefully before concluding a sale. Tax benefits applicable if any, will be as per the prevailing tax laws. Tax laws are subject to change. Tax laws are subject to change. BFL does NOT provide Tax/Investment advisory services. Please consult your advisors before proceeding to purchase an insurance product. Visitors are hereby informed that their information submitted on the website may also be shared with insurers. BFL is also a distributor of other third party products from Assistance Services providers such as CPP Assistance Services Pvt. Ltd., Bajaj Finserv Health Ltd. etc. All product information such as premium, benefits, exclusions, sum insured, value added services, etc. are authentic and solely based on the information received from the respective insurance company or the respective Assistance service provider company.

Note – While we have made all efforts and taken utmost care in gathering precise information about the products, features, benefits, etc. However, BFL cannot be held liable for any direct or indirect damage/loss. We request our customers to conduct their research about these products and refer to the respective product’s sales brochures before concluding their sale.

Show All Text