Are you in search of a natural way to get relived from constipation, lower your cholesterol levels plus lose some weight? Then you might find isabgol (psyllium husk) a perfect fit to help you reach your goal. Isabgol is a nutrient-rich plant which is cultivated across India and Pakistan. The plant leaves of isabgol are quite similar to the leaves of aloe vera. Isabgol benefits might leave you eye-rolling because it can be used in treating multiple health issues at once. This is because psyllium husk contains around 30%-70% fibre. Although people might put themselves in trouble by overconsuming it which leads them to experience its side effects. In this blog, we have discussed the possible health benefits, nutrition and side effects of isabgol. So keep reading to know more about isabgol.
What is Isabgol?
Isabgol, also known as psyllium, is a type of plant-based fibre commonly used as a laxative or digestive aid. It is derived from the seeds of the Plantago ovata plant and is often used as a natural remedy for constipation, diarrhoea, and other digestive issues. Isabgol is soluble in water, expanding and becoming gel-like when mixed, which makes it useful for promoting regularity and improving digestive health.
Health Benefits of Isabgol
Isabgol is a seed from which the husk is taken to make medicine. When we eat it, it turns into a gel-like substance in our stomach because it absorbs water. Isabgol benefits health to another extent this is because it has a lot of fibre, which helps food move more slowly through our body. This helps our body get more nutrients from the food we eat. Isabgol is good for many health problems and is good for us in many ways.
Constipation
It helps in constipation by increasing the amount of water in the stool, making it softer and easier to pass. The soluble fibre in isabgol acts as a natural laxative and helps to regulate bowel movements. It works by attracting water and swelling in the intestines, which stimulates bowel movements and promotes regularity. Additionally, the high fibre content in isabgol helps to add bulk to the stool, making it easier to pass. By improving digestive health and promoting regularity, isabgol can be an effective solution for managing constipation.
Promotes weight loss
Psyllium husk is a soluble fibre that can help in weight loss by promoting a feeling of fullness and reducing overall calorie intake. It does so by absorbing water and swelling in the stomach, which helps to slow down digestion and promote a feeling of fullness for longer periods. Additionally, isabgol may also help to regulate blood sugar levels and improve digestion, which can further contribute to weight loss efforts. However, it’s important to note that isabgol should be used in conjunction with a healthy diet and exercise program for optimal results.
Diarrhea
Isabgol benefits diarrhoea by absorbing excess water and adding bulk to the stool, making it firmer. Its soluble fibre forms a gel-like substance that slows down digestion and reduces the frequency of diarrhoea. By promoting regular bowel movements, isabgol can alleviate symptoms. However, consulting a doctor is recommended before using it, especially if diarrhoea is persistent or accompanied by other symptoms.
Irregular bowel system
It Promotes regular bowel movements. The soluble fibre in isabgol attracts water and swells in the intestines, which stimulates bowel movements and helps to regulate digestive health. Additionally, the high fibre content in isabgol adds bulk to the stool, making it easier to pass and reducing the risk of constipation. By improving digestive health and promoting regularity, isabgol can be an effective solution for managing irregular bowel movements and maintaining overall digestive health.
Healthy gut
Isabgol promotes gut health by increasing fibre in the diet and promoting regular bowel movements. It attracts water in the intestines and swells, promoting bowel movements. The fibre in isabgol also adds bulk to stool, reducing constipation and digestive issues like haemorrhoids and diverticulitis. Isabgol serves as a prebiotic, nourishing good gut bacteria and improving gut balance. It can also help with digestive issues like IBS and acid reflux. Including isabgol in your diet can maintain healthy gut function and improve digestive health.
Regulates cholesterol
The seed’s husk is rich in soluble fibre, which regulates cholesterol by binding with bile acids in the intestines and removing them from the body, reducing cholesterol levels. Additionally, it also lowers cholesterol absorption from food. However, it’s not the only solution for cholesterol management and should be combined with a balanced diet, exercise, and maintaining a healthy weight. Consult a doctor for personalised advice on managing cholesterol.
Keeps the heart healthy
The plant contributes to heart health by reducing cholesterol levels and improving gut health. The soluble fibre in isabgol binds with bile acids in the intestines and reduces cholesterol absorption from food. Additionally, a healthy gut can help prevent chronic diseases and reduce inflammation in the body, both of which can benefit heart health. However, relying solely on isabgol is not enough and a balanced diet, exercise, and a healthy weight are also important factors. Consult a doctor for personalised advice on maintaining heart health.
Hypertension
The husk of isabgol lowers blood pressure in individuals with hypertension. This is because it can help regulate blood pressure by reducing the absorption of sodium and promoting the elimination of excess fluid from the body, which helps reduce blood volume and the load on the heart and blood vessels. However, it’s important to note that while isabgol can be a helpful dietary supplement, it should not be used as a substitute for medications prescribed by a doctor to treat hypertension.
Urinary disorder
It acts as a natural laxative and helps to regulate bowel movements. The soluble fibre in isabgol absorbs water and forms a gel-like substance, which helps to soften stools and relieve constipation. Additionally, it has been shown to promote bladder health and prevent urinary tract infections (UTIs) by flushing out toxins and harmful bacteria from the body. However, it’s important to speak with a doctor before using isabgol to treat any urinary disorders, as it may interact with certain medications or medical conditions.
Regulates hemorrhoids
The husk regulates bowel movements and promotes healthy digestion. The soluble fibre in it absorbs water and forms a gel-like substance, which helps to soften stools and relieve constipation. This can reduce the strain on the blood vessels in the rectal area, reducing the risk of haemorrhoids or helping to alleviate symptoms if they are present. Additionally, isabgol can help promote regular bowel movements and prevent constipation, which is a common trigger for haemorrhoids. However, it’s important to speak with a doctor before using isabgol.
Nutrition Value of Isabgol
Most of us are aware of the fact that isabgol comes with impeccable health benefits but have you thought about why it is able to supply these benefits? This is due to the commendable nutrition index it comes with. Despite being rich in fibre content isabgol also contains essential nutrients like fat, carbohydrate, calcium, potassium and more. Here we have listed some of its nutritional value for you, have a look at it.
The nutrition value is based on 100g Isabgol as per USDA reports
- Energy – 375 kcal
- Protein – 5g
- Fat – 6.25g
- Carbohydrate – 75g
- Fiber – 10g
- Sugar – 30g
- Iron – 50mg
- Calcium – 1.8mg
- Potassium – 262mg
- Sodium – 288mg
- Saturated Fat – 2.5g
Usage of Isabgol
This naturally occurring biomaterial herb has been the subject of interest for researchers in the past decade due to its cholesterol-lowering properties and its ability to reduce the risk of cardiovascular diseases. It is commonly used in the pharmaceutical industry as a bulk-forming laxative drug that is non-irritating and has demulcent and cervical dilator properties. It is primarily used for treating conditions such as habitual constipation, haemorrhoids, anal fissures, difficult bowel movements after rectal surgery, irritable bowel syndrome, and hypercholesterolemia, where patients require a high-fibre diet.
Isabgol Side Effects to keep in mind
Nowadays isabgol has become a common ingredient in many digestive supplements. While it is generally considered safe for most people, some individuals may experience isabgol side effects. These can range from mild symptoms such as gas and bloating to more serious digestive issues. It is important to be aware of these potential side effects and to speak with a doctor before starting any new supplement regimen.
1. Isabgol might reduce mineral absorption from food
A recent study showed that the consumption of 25g of isabgol husk led to an increase in the excretion of trace minerals such as zinc, copper, and magnesium in faeces. The husk also lowered the body’s retention of these minerals as a result of a decrease in serum levels. It is important to consider this effect when consuming isabgol.
2. Can worsen the issue of constipation
Consuming Isabgol in excess can worsen constipation, so moderation is key. Patients must be advised to drink plenty of water when taking Isabgol to prevent bowel obstruction, especially if taken for extended periods. This ensures optimal digestion and reduces the risk of digestive issues. Staying hydrated is an important aspect of maintaining digestive health and avoiding discomfort. By following these guidelines, patients can enjoy the benefits of Isabgol without any adverse effects.
3. Might lead to bloating
Gas and bloating are potential side effects of using Isabgol. Psyllium husk, a key ingredient in Isabgol, is less likely to cause gas compared to other fibre sources. However, its bulking properties can slow down gas transit through the intestines and cause bloating. To minimize these side effects, it’s important to drink plenty of water and increase fibre intake gradually to allow the body to adjust. Consulting with a doctor is also recommended for individuals with digestive sensitivities.
Conclusion
Isabgol is a widely cultivated crop in India that has an abundance of health-benefiting properties starting from its benefits, nutrition and a few side effects to be kept in mind. The husk comes with a long list of nutritional content due to which it provides innumerable health benefits. The isabgol benefits include weight loss, easing constipation, improves urinary disorders and more. Despite knowing the fact, less is good, people start consuming isabgol in excess amounts to the most benefits but they end up with its side effects. In this blog, we have covered all the aspects of isabgol, and we hope it might help you in improving your general health.
Yes, it helps in healthy weight loss, as it gives a feeling of fullness and restricts one from overeating.
Consuming isabgol for a long period of time for weight loss might cause disturbance in the menstruation cycle. This results in an extended period cycle that lasts about 7-10 days and irregular periods.
Never, you shouldn’t take isabgol during the fast as it might lower the blood sugar level.
Isabgol is extremely beneficial for health when taken with milk. It improves digestion and provides relief from constipation.
