BonPom Newsletter 15 - Psyllium Husk by BonPom

Newsletter 15

Psyllium Husk Powder

syllium husks, also known as ispaghula or isbagol, are derived from the seed of the Plantago ovata plant. Psyllium husks are mainly composed of dietary fibre meaning they are not absorbed by the small intestine, but pass through the gut largely undigested without providing any notable calories. One of the main properties of psyllium is its mucilage content. A mucilage is a gelling agent with hydrophilic properties, meaning that it has a molecular structure that causes it to absorb water to form a gel. Psyllium husks are able to absorb many times their own volume of water which causes them to swell. This creates a soft, bulky, sponge like mass that carries with it waste materials and toxins from the bowels. The action is purely mechanical rather than chemical meaning there are few side effects. Psyllium has a long history of use throughout China, India, Europe and the US. In Ayurvedic health care it is used as a colon cleanser and bowel regulator and is considered cooling, soothing and softening.

Medical Use of Psyllium Psyllium is used in over the counter laxative and fibre supplements such as Fybogel and Regulan. The problem with these medicalised versions of psyllium is that they contain other ingredients such as talc, aspartame and sucrose, which could be considered to somewhat negate the beneficial effects of the psyllium.

Psyllium and Fibre Modern diets are often low in fibre due to the prevalence of refined carbohydrates and processed foods. Fibre has many potential benefits including cleansing the bowel, slowing down the release of sugars from carbohydrates and lowering cholesterol. It is suggested that current recommendations for a minimum fibre intake of 25g a day could help to decrease the risk of obesity, the metabolic syndrome and type 2 diabetes (1). A daily intake of psyllium husks is one way of improving the fibre content of the diet.

Psyllium and Bowel Health As psyllium absorbs water and expands it provides increased bulk and moisture content to the stool. The increased bulk encourages normal peristalsis and bowel motility making it useful in cases of both constipation and diarrhoea. Research has found that in smaller doses psyllium appears to have a gut-stimulatory and laxative effect making it useful in cases of constipation. At higher doses it has anti-diarrhoeal activity (2) making it potentially useful for many bowel problems. It is suggested that it may be indicated for diarrhoea, constipation, faecal incontinence, haemorrhoids and ulcerative colitis (3). If you are any medications for bowel problems consult with your GP or medical specialist before introducing psyllium into your diet. Always start with small doses and increase gradually as needed.

Psyllium, Cholesterol and Heart Disease In 2006 the US Food and Drug Administration authorized a health claim stating that psyllium husks could reduce the risk of heart disease (4). There is strong evidence to suggest that dietary fibre such as psyllium can have beneficial effects on many of the risk factors for cardiovascular disease including lowering LDL cholesterol, increasing HDL cholesterol (the beneficial type of cholesterol) and reducing blood fats (3,4,5). There are various biological mechanisms that could be at work here. One mechanism may be that fibres like psyllium are able to bind to bile salts preventing their re-absorption from the small intestine, thus allowing them to be excreted instead (6). Research into the dose response effects of psyllium on cholesterol levels in patients with mild hypercholesterolaemia (high cholesterol) indicate that doses between 3-20g a day will lower cholesterol, with an increased dose having a greater effect (7). Always start with a low dose and build up gradually to establish a suitable dose for your needs. If you are on medications to lower cholesterol consult with your medical specialist before introducing psyllium into your diet.

Psyllium and Diabetes Studies investigating the effect of psyllium on insulin and blood sugar levels have found that both healthy individuals and those with type 2 diabetes given meals containing psyllium have decreased insulin and blood glucose levels and improved glycaemic control after the meal (1,3).

Psyllium and Metabolic Syndrome The metabolic syndrome describes a clustering of symptoms including hyperglycaemia (high blood sugar), insulin resistance, dyslipidemia (imbalanced blood fats), abdominal weight gain and hypertension (high blood pressure). Those with metabolic syndrome are at greater risk of developing cardiovascular disease and type 2 diabetes. In a review of the effects of psyllium on the symptoms associated with the metabolic syndrome the researchers state that fibre such as psyllium can have beneficial effects on blood pressure, lipid levels, inflammatory indicators, blood glucose levels and weight loss (4). Psyllium taken with meals can also moderate glucose and insulin concentrations after meals in non-insulin dependent diabetic patients as well as favouring the reduction of body weight and hypertension (high blood pressure). All of these beneficial effects, combined with its beneficial effects on cholesterol levels, suggest a potential role for psyllium in the prevention and treatment of metabolic syndrome (4). Optimum levels and types of dietary fibre that provide the greatest beneficial effects on metabolic syndrome risk factors in overweight and obese individuals have yet to be determined. A recent study found that adding psyllium

fibre to a normal diet led to improvements in many of the risk factors associated with metabolic syndrome including reductions in weight, total body fat, insulin, total cholesterol and LDL cholesterol. Adding psyllium to a healthy diet provided even greater improvements in metabolic syndrome risk factors (8). In short, eat a healthy diet and add some psyllium to it for maximum benefits.

Psyllium, Appetite and Weight There are many examples of research showing psyllium’s effects on reducing appetite and food intake. For example mice fed a high fat diet that contained psyllium fibre for 12 weeks experienced less weight gain and improved insulin sensitivity (9). It’s not just mice who can benefit from psyllium’s effects on appetite and food intake. Research on humans has also found that psyllium increases satiety after meals meaning hunger is delayed for longer and the risk of weight gain may be reduced (1). Here are some examples of research findings into psyllium’s effect on appetite: A study in which non-obese volunteers were given meals containing psyllium found the participants experienced decreased glucose, insulin and ghrelin levels. Ghrelin is a gut chemical that sends hunger signals to the brain. Decreased ghrelin levels generally means reduced hunger (10). In another research study participants were given 20g of psyllium in 200ml of water. The participants experienced increased fullness after the meal and ate less in their following meal. The researchers conclude that psyllium may be a useful supplement for weight control and may help people feel full for longer (11). It may be that lower doses also have a beneficial effect. A previous study found that just over 7g of psyllium given with meals was enough to reduce hunger and energy intake later in the day. The researchers found that it was not necessary to mix the psyllium with the meal ingredients. It seems to be that psyllium slows down the absorption of the meal from the intestines thus delaying hunger for longer (12)

Cautions Adverse reactions are extremely rare but it should be noted that allergy to psyllium is possible. If symptoms occur stop taking the product immediately and seek medical attention. It is also possible for psyllium to cause blockages in the gastrointestinal tract, especially for those who have bowel surgery or if it is taken with insufficient water. Choking may also result. It is not appropriate for people who have trouble swallowing to take psyllium. Always start with a small amount and increase your intake gradually until your needs are met. Consult with your doctor before taking psyllium if you are on any medications as it may interfere with their absorption.

Suggested Uses for Psyllium The standard dose is 3.5gm dissolved in 250 ml of water or juice 1-3 times a day.

Psyllium husks can be added to smoothies, juices, home made ice cream, bread, raw food desserts or crackers and baked goods. It acts as a thickener and creates texture and bulk. Here are some recipes to get you started:

Chocolate Chip Cookies The psyllium in these cookies makes them extra filling! Be sure to drink a large glass of water with each one to allow the psyllium to expand.

125g/5oz almond nut butter or tahini 1 tbsp olive oil 1 tsp almond extract Pinch of sea salt or rock salt 4 tbsp maple syrup 4 tbsp molasses 1 egg, beaten 1 cup of spelt flour or rice flour ½ cup of oatmeal 3 tbsp cacao powder 2 tbsp cacao nibs ¼ cup of psyllium husks 1 tbsp of chia or flax seeds Line a baking tray with baking parchment. Combine the nut butter or tahini, olive oil, almond extract, salt, maple syrup and molasses in a bowl or blend in a food processor.

2 tsp cinnamon 2 tbsp psyllium husks To make the pie crust drain and rinse the almonds and put in a food processor with the S shaped blade. Add the dates and almond extract and blend until you have a thick paste. Spread this mixture into the base of a pie dish. Press down until you have created a smooth pie base. Cover and refrigerate. To make the filling blend the apples, dates and raisins together in the food processor until they are completely homogenised. Add the cinnamon and psyllium and blend briefly. Pour this mixture into the pie crust and refrigerate until needed. Preheat the oven to gas mark 4/180C/350F. Line a shallow, square or rectangular oven proof tin with baking parchment. Drain the apricots and put them in a blender with the almond nut butter and almond extract and blend until you have a thick paste. It does not need to be completely smooth. Combine the buckwheat flakes, bicarbonate of soda, maca powder, apricot kernels, hemp seeds and cacao nibs in a bowl. Add the apricot and almond nut paste to the dry ingredients and combine thoroughly. Press the mixture into the lined tin and smooth the top. Bake in the oven for 35-40 minutes until golden brown. Leave to cool slightly in the tin before cutting into bars.

References

Stir in the egg.

Mello VD, Laaksonen DE. Dietary fibres: current trends and health benefits in the metabolic syndrome and type 2 diabetes. Arq Bras Endocrin Metab. 2009 Jul;53(5):509-18

Add the flour, oatmeal, cacao powder, cacao nibs, psyllium and chia or flax seeds and mix well to create a stiff paste.

Mehrmood MH, Aziz N, Ghayur MN, Gilani AH. Pharmacological basis for the medicinal use of psyllium husk (Ispaghula) in constipation and diarrheoa. Dig Dis Sci. 2011 May;56(5):1460-71.

Roll the mixture into small balls, place them on the baking tray and press each one flat to create a round cookie about 1cm high.

Giacosa A, Rondanelli M. The right fibre for the right disease: an update on the psyllium seed husk and the metabolic syndrome. J Clin Gastroenterol. 2010 Sep;44 Suppl 1:S58-60.

Bake at gas mark 3/170C/325F for 10-15 minutes. Leave the cookies on the baking tray for a few minutes before transferring them to a wire rack to cool. Store in an air tight container.

Gunness P, Gidley MJ. Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides. Food Funct. 2010 Nov;1(2):149-55

Cinnamon Apple Sauce Pie This recipe is raw, vegan, gluten free and sugar free! Pie Crust 1 cup of almonds, soaked

Ceranic M, Kecmanovic D, Pavlov M, et al. Plantago ovata. Acta Chir lugosl. 2006;53(1):9-11.

HYPERLINK “http://www.ncbi.nlm.nih.gov/pubmed?term=Rondanelli M%5BAuthor%5D&cauthor=true&cau thor_uid=20616745”Bazzano LA. Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk. Curr Atheroscler Rep. 2008 Dec;10(6):473-7

Wei ZH, Wang H, Chen XY, Wang BS et al. Time- and dose-dependent effect of psyllium on serum lipids in mild-tomoderate hypercholesterolemia: a meta-analysis of controlled clinical trials. Eur J Clin Nut. 2009 Jul;63(7):821-7. Epub 2008 Nov 5 Pal S, Khossousi A, Binns C, Dhaliwal S, Ellis V. The effect of a fibre supplement compared to a healthy diet on body composition, lipids, glucose, insulin and other metabolic syndrome risk factors in overweight and obese individuals. Br J Nutr. 2011 Jan;105(1):90-100 Wang ZQ, Zuberi AR, Zhang XH, Macgowan J, Qin J et al. Effects of dietary fibers on weight gain, carbohydrate metabolism, and gastric ghrelin gene expression in mice fed a high-fat diet. Metabolism. 2007 Dec;56(12):163542 Karhunen LJ, Juvonen KR, Flander SM, Liukkonen KH et al. A psyllium fiber-enriched meal strongly attenuates postprandial gastrointestinal peptide release in healthy young adults. J Nutr. 2010 Apr;140(4):737-44. Turnbull WH, Thomas HG.The effect of a Plantago ovata seed containing preparation on appetite variables, nutrient and energy intake. Int J Obes Relat. Metab. Disord. 1995 May;19(5):338-42

1 cup of dates

Rigaud D, Paycha F, Meulemans A, Merrouche M, Mignon M. Effect of psyllium on gastric emptying, hunger feeling and food intake in normal volunteers: a double blind study, European Journal of Clinical Nutrition,1998 52, 239-245

1 tsp of almond extract

Writtten by Josie Cowgill

Pie Filling 8 apples, peeled and cut into chunks 2 cups of medjool dates, pitted 1 cup of raisins

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