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Fibre

[:en]Psyllium husk can help with digestion.[:]

Understanding What Psyllium Husk Is and Its Benefits

by Jessie Ramos August 18, 2025

written by Jessie Ramos

If you’ve ever searched for natural ways to improve digestion, lower cholesterol, or even help with weight management, chances are you’ve come across psyllium husk. This humble source of soluble fiber has been used for centuries in traditional medicine—and for good reason.

Psyllium husk works like a gentle, natural broom for your digestive tract, helping everything move smoothly. But its benefits go beyond just keeping you regular. From heart health to blood sugar control, psyllium husk is a small dietary addition that can make a big difference.

Highlights:

Psyllium husk is a natural source of soluble fiber with multiple health benefits.
It can improve digestion, heart health, cholesterol, and blood sugar when taken regularly.
Adequate water intake is essential for safe and effective use.

Table of Contents

What Exactly Is Psyllium Husk?

a sack and spoonful of Psyllium Husk and oil in a glass container and bowl

Photo from https://www.freepik.com

Psyllium comes from the seeds of Plantago ovata, a plant most commonly grown in India—the world’s largest producer. In South Asia, it’s also called Isabghol or Ispaghol, a name that comes from the Sanskrit words asp (horse) and ghol (flower).

The outer layer of the seed—the husk—is where the magic happens. This husk is packed with mucilage, a gel-like substance that swells when mixed with water. That swelling is key to how psyllium helps digestion and other health functions.

How Psyllium Husk Works in the Body

Psyllium husk contains two types of fiber:

Soluble fiber – Absorbs water, creating a soft, gel-like mass that eases stool passage and slows digestion for better nutrient absorption.
Insoluble fiber – Adds bulk to stool and helps stimulate the intestines to keep things moving.

When you take psyllium with water, it expands in the intestines, softening stools and encouraging regular bowel movements. At the same time, it slows down the absorption of sugars and cholesterol, helping keep levels in check

6 Key Health Benefits of Psyllium Husk

1. Relieves Constipation Naturally

Psyllium husk is one of the most effective natural remedies for constipation. It draws water into the intestines, softening stools and making them easier to pass. Studies have shown it can reduce stool transit time without interfering with nutrient absorption.

2. Supports Heart Health

The FDA recognizes that soluble fiber from psyllium husk can reduce the risk of coronary heart disease—as long as it’s consumed with adequate water. By binding to cholesterol in the digestive system, psyllium helps the body remove it more efficiently.

3. Improves Cholesterol Levels

Multiple studies have found that psyllium husk lowers LDL (bad) cholesterol while increasing HDL (good) cholesterol. It works by boosting the body’s production and excretion of bile acids—one of the main pathways for eliminating cholesterol.

4. Helps Manage Blood Pressure

Psyllium husk, especially when combined with a healthy diet, may help lower systolic blood pressure. Research suggests this may be linked to improved sodium excretion and better vascular function.

5. Regulates Blood Sugar

For people with high blood sugar, psyllium husk can be a game-changer. It slows the absorption of glucose, reducing post-meal sugar spikes and improving insulin sensitivity. This makes it particularly useful for those managing type 2 diabetes.

6. Aids in Weight Loss

By expanding in the stomach and increasing feelings of fullness, psyllium husk can help curb overeating. Studies have shown it may reduce body weight, BMI, and overall body fat percentage—especially when paired with a healthy diet and active lifestyle.

Quick Reference: Psyllium Husk at a Glance

Benefit	How It Works	Best Way to Use	Extra Tip
Relieves Constipation	Absorbs water, softens stool	Mix in water or juice	Drink plenty of water
Lowers Cholesterol	Binds to cholesterol in gut	Daily supplement	Pair with low-fat diet
Regulates Blood Sugar	Slows sugar absorption	Take before meals	Works well with high-fiber meals
Supports Heart Health	Reduces LDL & improves HDL	Consistent use	Combine with omega-3 foods
Helps Weight Loss	Promotes fullness	Take 30 min before eating	Avoid high-calorie drinks

How to Take Psyllium Husk Safely

Dosage: Start with 1–2 teaspoons mixed in at least 8 oz of water or juice.
Timing: Take it before meals for appetite control or at any time for digestive benefits.
Hydration: Always drink plenty of water—psyllium needs fluid to work properly.
Consistency: Daily use gives the best results.

Possible Side Effects and Precautions

While psyllium husk is generally safe, taking too much without enough water can cause bloating or even intestinal blockage. Start with small amounts and gradually increase your dose.

If you have swallowing difficulties, bowel obstructions, or are on certain medications, check with your doctor first.

Conclusion: A Small Husk with Big Benefits

Psyllium husk may look simple, but its health benefits are anything but ordinary. From improving digestion and supporting heart health to regulating blood sugar and aiding in weight loss or management, this humble fiber supplement proves to be a powerful ally for overall wellness. The key, however, is consistency. Adding psyllium husk to your daily routine, along with a balanced diet and proper hydration, can help you enjoy long-term health benefits.

Think of it as a gentle yet effective helper for your body—keeping your digestive system happy, your heart in better shape, and your appetite in check. Just remember to introduce it gradually and always drink enough water to let it work its magic.

With psyllium husk, you’re not just adding fiber to your diet—you’re giving your body the support it needs to stay healthy, energized, and balanced.

FAQs About Psyllium Husk

Can I take psyllium husk every day?
Yes, daily use is safe for most people as long as you drink enough water.

Is psyllium husk good for weight loss?
Yes, it helps you feel full longer, which can reduce calorie intake.

Can psyllium husk lower blood sugar?
Yes, it slows sugar absorption and reduces post-meal spikes.

Should I take psyllium husk with food or on an empty stomach?
Either works, but taking it before meals can help control appetite.

How soon will I see results?
Some digestive benefits can be felt within a day or two, while cholesterol and weight changes take weeks of consistent use.

August 18, 2025 0 comments

[:en]Fiber can help clean the digestive tract.[:]

Fibre

How Fiber Can Help Clean the Digestive Tract

by allurewellness August 21, 2020

written by allurewellness

When it comes to maintaining good health, fiber is one of the most underrated heroes of nutrition. You often see it mentioned in health articles, diet plans, and wellness programs. Yet, despite its popularity, many people are still unsure of what fiber really is, where to get it, and how it works inside the body.

The truth is, fiber is more than just something that “keeps you regular.” It plays a key role in cleaning the digestive tract, supporting gut health, and even lowering the risk of certain diseases. In this article, we’ll explore what fiber is, the two types of fiber, how it cleans your digestive system, and the best ways to include fiber in your daily diet.

Highlights:

Fiber is essential for digestive health — it helps clean the colon, remove toxins, and keep bowel movements regular.
Two types of fiber work differently — insoluble fiber acts like a cleaning brush, while soluble fiber forms a gel that supports heart and gut health.
A balanced diet with fiber-rich foods and enough water promotes a healthier digestive system and may lower the risk of colon cancer.

Table of Contents

What Exactly Is Fiber?

Fiber is a non-digestible carbohydrate found in plant-based foods. Unlike proteins, fats, or other carbohydrates, fiber is not broken down and absorbed in the small intestine. Instead, it passes through the stomach and small intestines, eventually reaching the colon mostly intact.

Once it gets there, beneficial bacteria in the colon start feeding on certain fibers. This process produces important by-products, including B vitamins and vitamin K. The rest of the fiber that is not fermented is excreted as waste. And while it’s passing through, fiber is doing a lot of behind-the-scenes work to keep your digestive system healthy.

2 Main Types of Fiber

Nutrition experts categorize fiber into two main types: soluble fiber and insoluble fiber. Both types are essential, but they work in different ways.

1. Insoluble Fiber: Nature’s Cleaning Brush

Insoluble fiber, often called roughage, acts like a natural cleaning brush for your digestive system. It doesn’t dissolve in water, which means it moves through the digestive tract largely unchanged.

Here’s how it works: after nutrients are absorbed in the stomach and small intestines, the waste—including undigested fiber—moves to the colon. There, insoluble fiber absorbs water, increasing stool bulk and making it softer. This helps trigger peristalsis—the gentle, wave-like contractions of the colon that push waste toward elimination.

The bran portion of whole grains, vegetable skins, and firm fruits like apples provide this kind of fiber. It’s mildly abrasive, which helps scrub the intestinal walls, clearing out old waste and reducing the buildup of harmful substances.

2. Soluble Fiber: The Gel That Supports Heart and Gut Health

Soluble fiber, on the other hand, dissolves in water to form a gel-like substance in your digestive tract. This gel slows digestion, which can help regulate blood sugar levels and make you feel fuller for longer. More importantly, it binds to cholesterol and certain toxins, carrying them out of the body before they can be absorbed.

You’ll find soluble fiber in foods like oats, beans, citrus fruits, and carrots. It’s especially beneficial for heart health because it helps lower LDL (“bad”) cholesterol.

How Fiber Cleans the Digestive Tract

Think of fiber as your digestive system’s personal cleaning crew. Insoluble fiber adds bulk and acts like a sponge, soaking up water and toxins. The bulk stimulates the colon to keep things moving, while the abrasiveness of the fiber gently scrubs the intestinal lining.

This process shortens “transit time”—the amount of time waste stays in your system. Faster transit means fewer opportunities for harmful substances to linger and cause damage. Many health experts believe this is why high-fiber diets are linked to a lower risk of colon cancer.

The Difference Between Healthy and Unhealthy Bowel Movements

It’s important not to confuse healthy, regular bowel movements with frequent but watery stools.

Type	Description	Possible Cause	Key Takeaway
Healthy Bowel Movement	Formed but soft, easy to pass	Balanced fiber intake and proper hydration	The right mix of fiber and water keeps stools soft yet formed
Unhealthy Bowel Movement	Frequent, loose, or watery stools	Low fiber diet leading to poor water absorption in the colon	Loose stools may indicate abnormal colon contractions trying to remove built-up waste

Best Food Sources of Fiber

Different Foods on a wooden table as sources of fiber

Photo from https://www.capernaumpeds.com

If you want to keep your digestive tract clean and healthy, aim for a mix of soluble and insoluble fiber in your daily meals.

Rich sources of insoluble fiber include:

Whole grains (especially bran)
Beans and legumes
Vegetable skins (potatoes, cucumbers, carrots)
Firm fruits like apples and pears
Vegetables like broccoli and cauliflower

Rich sources of soluble fiber include:

Oats and barley
Citrus fruits
Carrots
Beans and lentils
Psyllium husk

Fun fact: Lettuce contains very little fiber of any kind, so while it’s healthy for other reasons, it’s not a strong fiber source.

Why Water Is Just as Important as Fiber

Increasing your fiber intake without also increasing your water consumption can lead to constipation and bloating. That’s because fiber absorbs water in the digestive tract. If you’re not drinking enough, there won’t be enough liquid to keep things moving smoothly.

A good habit is to start your day with a large glass of water—around 16 ounces—before eating anything. This simple step can stimulate both your colon and your salivary glands, setting the tone for healthy digestion throughout the day.

Water plays an essential supporting role when you eat more fiber:

Softens stools – Water combines with fiber to bulk up and soften stool, making bowel movements easier and more regular.
Prevents blockages – Without enough hydration, high-fiber foods can sit too long in the intestines, leading to uncomfortable bloating and even constipation.
Helps fiber do its job – Soluble fiber (found in oats, beans, and apples) absorbs water to form a gel-like substance that slows digestion and regulates blood sugar, but it can only do this properly if there’s enough fluid.
Supports gut health – Adequate water allows fiber to ferment effectively in the colon, feeding beneficial gut bacteria and promoting a healthier microbiome.

Think of it this way: fiber is the broom that sweeps your digestive system clean, but water is the lubricant that helps the broom glide smoothly.

Tips for Adding More Fiber to Your Diet

Start Slow – If your diet is currently low in fiber, increase your intake gradually to avoid bloating or discomfort.
Eat Whole Foods – Choose whole fruits and vegetables instead of juices to maximize fiber intake.
Keep the Skin On – Many fruits and vegetables have fiber-rich skins, so eat them whenever possible.
Swap Your Grains – Replace white rice or bread with brown rice, whole wheat bread, or quinoa.
Add Beans and Lentils – These are excellent sources of both soluble and insoluble fiber.

The Bottom Line

young smiling woman touching her stomach with relieved happy face feeling good after eating

Photo from https://www.freepik.com

Fiber isn’t just about “keeping things regular.” It’s a vital nutrient that cleans the digestive tract, supports gut bacteria, removes toxins, and promotes heart health. By eating a variety of fiber-rich foods and drinking plenty of water, you can help your body stay balanced, clean, and healthy.

Your digestive system works hard for you every day—adding enough fiber is one of the best ways to return the favor.

Frequently Asked Questions About Fiber and Digestive Health

How much fiber should I eat each day?
Most health experts recommend 25 grams per day for women and 38 grams per day for men. Your needs may vary depending on age, activity level, and overall health.

Can too much fiber cause problems?
Yes. A sudden increase in fiber can cause bloating, gas, or discomfort. Always increase your intake gradually and drink plenty of water.

Is it better to get fiber from food or supplements?
Whole foods are the best source because they also provide vitamins, minerals, and antioxidants. Fiber supplements can help if you have trouble meeting your daily needs.

What’s the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water to form a gel, helping lower cholesterol and regulate blood sugar. Insoluble fiber adds bulk to stool and keeps the digestive tract clean.

Can fiber really reduce the risk of colon cancer?
Studies suggest that a high-fiber diet, especially rich in insoluble fiber, may lower the risk by speeding up waste removal and reducing toxin exposure.

August 21, 2020 0 comments

[:en]There are several ways to lower cholesterol naturally.[:]

How to Lower Cholesterol Naturally: Simple & Effective Tips

by allurewellness July 28, 2020

written by allurewellness

Keeping your cholesterol in check isn’t just about numbers on a blood test. It’s about protecting your heart, arteries, and overall well-being. High LDL cholesterol often creeps up without obvious symptoms, but over time it can lead to serious health issues like heart disease and stroke.

The good news? You don’t always need complicated diets or expensive programs to make a difference. By making a few smart, natural changes to your eating habits and daily routine, you can lower cholesterol while still enjoying food and life.

Highlights:

You can lower cholesterol naturally by combining dietary changes with healthy habits.
Foods like oats, beans, soy protein, garlic, and flaxseed can help.
Supplements such as niacin, psyllium, and phytosterols may provide extra support — but only with medical guidance.

Table of Contents

Why Managing Cholesterol Matters

an illustration of a blood vessel with high cholesterol

Photo from https://srmglobalhospitals.com

High LDL cholesterol (often called “bad” cholesterol) can silently increase your risk of heart disease and stroke. Over time, excess cholesterol can build up in your arteries, narrowing them and making it harder for blood to flow. This is why keeping your cholesterol levels in check isn’t just a medical suggestion — it’s a smart step for your overall health.

If you’ve recently been told your cholesterol is high, your doctor might suggest supplements, dietary changes, or more exercise. While prescription medication can help, many people start by making lifestyle adjustments first. The good news? You can lower your cholesterol naturally by adding certain foods and habits into your daily routine.

8 practical and science-backed ways to do it — no complicated diets required.

1. Add Niacin to Your Diet

Niacin, also known as vitamin B3, helps raise good HDL cholesterol while reducing triglycerides — another fat in your blood that can increase heart risk. You can find niacin naturally in foods such as chicken, turkey, tuna, salmon, and liver.

Recommended daily intake: 14 mg for women, 16 mg for men
Caution: Only take niacin supplements if your doctor recommends it. Overuse can cause flushing, itching, nausea, and other side effects.

2. Increase Soluble Fiber Intake

Fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. This gel binds cholesterol and helps remove it from the body before it can enter your bloodstream.

Foods high in soluble fiber include:

Oats and oat bran
Barley
Beans and lentils
Apples, oranges, and berries
Carrots and Brussels sprouts

Aim for 5–10 grams of soluble fiber daily for better cholesterol control.

3. Try Psyllium Supplements

a spoon and bowl full of Psyllium Husk on a blue background

Photo from https://assets.clevelandclinic.org

Psyllium is a plant-based fiber made from the husks of Plantago ovata seeds. It’s often sold as a powder you can mix into water, juice, or smoothies. Regular intake of psyllium can:

Lower LDL cholesterol
Support healthy digestion
Reduce blood sugar levels in people with diabetes

Start with a small dose and drink plenty of water to avoid bloating or discomfort.

4. Boost Your Phytosterol Intake

Phytosterols are plant compounds that look like cholesterol but work in your favor — they block your body from absorbing actual cholesterol. You can find phytosterols in:

Whole grains
Nuts (almonds, pistachios, walnuts)
Seeds
Fruits and vegetables

Many products like fortified yogurt or margarine also have added phytosterols.

5. Swap to Soy Protein

Replacing animal protein with soy protein can help reduce cholesterol slightly and lower overall saturated fat intake. Try:

Tofu stir-fry
Soy milk in your coffee or smoothies
Edamame as a snack
Tempeh in place of meat in recipes

6. Add Garlic to Your Meals

Garlic may not be a magic bullet for cholesterol, but it does offer other heart-friendly benefits like lowering blood pressure. Adding garlic to your cooking is an easy, flavorful way to support heart health. You can enjoy it raw, roasted, or as a supplement.

7. Spice It Up with Ginger

Studies suggest ginger may help reduce LDL cholesterol and triglycerides while boosting good HDL cholesterol. You can add fresh ginger to stir-fries, soups, and teas, or take it in powdered or capsule form.

8. Include Flaxseed in Your Diet

Flaxseeds and flaxseed oil are rich in omega-3 fatty acids, which can support healthy cholesterol levels. To get the benefits, use ground flaxseed instead of whole seeds, as your body cannot break down the outer shell. Sprinkle it on yogurt, oatmeal, or salads.

Lifestyle Habits That Support Cholesterol Control

Diet alone can help, but pairing it with healthy habits will maximize results:

Exercise regularly: Aim for 30 minutes of moderate activity, like brisk walking, most days.
Maintain a healthy weight: Even small amounts of weight loss can improve cholesterol levels.
Avoid trans fats: Found in many fried and processed foods.
Quit smoking: Smoking lowers good HDL cholesterol and damages blood vessels.

Foods, Supplements & Habits for Lowering Cholesterol

Strategy	Examples	Primary Benefit	Extra Tip
Increase Soluble Fiber	Oats, beans, lentils, apples, carrots	Binds cholesterol and helps remove it from the body	Aim for 5–10g per day
Add Plant Sterols (Phytosterols)	Nuts, seeds, whole grains, fortified yogurt	Blocks cholesterol absorption in the gut	Look for products labeled “fortified with plant sterols”
Include Soy Protein	Tofu, soy milk, tempeh, edamame	Lowers LDL and reduces saturated fat intake	Swap soy in for meat 2–3 times a week
Boost Omega-3 Intake	Flaxseed, flax oil, fatty fish	Supports healthy cholesterol and heart health	Use ground flaxseed for better absorption
Use Heart-Healthy Spices	Garlic, ginger, turmeric	May lower LDL and improve blood circulation	Add to meals daily for flavor + benefits
Supplement Wisely	Niacin, psyllium, plant sterols	Additional LDL-lowering support	Always consult your doctor first
Adopt Healthy Habits	Exercise, quit smoking, avoid trans fats	Improves cholesterol profile and heart health	Aim for 30 minutes of movement most days

Conclusion

an asian woman with her hands forming a heart on her chest while smiling at the camera

Photo from https://img.freepik.com

Lowering cholesterol naturally is about creating a healthy balance in your diet, your lifestyle, and your mindset. You don’t have to overhaul everything overnight. Start with small, sustainable changes like adding more fiber, swapping in plant-based proteins, and incorporating heart-friendly foods and spices. Pair these choices with regular exercise, good hydration, and avoiding harmful fats, and you’ll set yourself up for lasting heart health.

Remember, your cholesterol levels respond to consistent care, so think of these tips as long-term investments in your body’s future — one meal, one step, and one healthy choice at a time.

FAQs About Lowering Cholesterol Naturally

How long does it take to lower cholesterol naturally?
It depends on your starting point and how consistent you are. Many people see improvements in 6–12 weeks with regular lifestyle changes.

Can I stop taking cholesterol medication if I improve my diet?
Never stop medication without consulting your doctor. They can monitor your levels and guide you safely.

Is it possible to have cholesterol that’s too low?
Yes, although rare. Extremely low cholesterol can be linked to other health issues. Always aim for a balanced range.

Do plant-based diets lower cholesterol?
Yes, plant-based diets are often high in fiber and low in saturated fat, which can help reduce LDL cholesterol.

July 28, 2020 0 comments

[:en]Dietary fiber can help with your digestion.[:]

Fibre

What to Know About Dietary Fibre

by Elmond Pagtalunan July 21, 2020

written by Elmond Pagtalunan

Dietary fiber is found primarily in fruit, vegetables, whole grains, and legumes. It is reasonably best known for its capability to prevent or relieve constipation. But high fiber foods could also provide other health benefits, like helping maintain a healthy weight and lower your risk of heart illness, diabetes, and some types of cancer.

It is not difficult to select tasty foods that supply fiber, both insoluble and soluble fiber.

Find out how much fiber food you need, the food that contains it, and how to add it to snacks and food.

What is Dietary Fiber?

Dietary fiber has a lot of health benefits.

Commonly known as bulk or roughage, dietary fiber includes parts of plant foods that your body can not absorb or digest. Unlike other food components, like proteins, fats, or carbohydrates — which your body breaks down and consumes — your body does not digest fiber. Instead, it passes relatively untouched through your small intestine, stomach, and colon, and out of the body.

Fiber is usually classified as soluble, dissolving in water or insoluble, which does not dissolve.

Soluble fiber is a type of fiber that is dissolved in water to form a gel-like material. It may help to lower blood cholesterol and glucose levels. Soluble fiber is found in oats, beans, peas, apples, citrus fruits, psyllium, carrots, and barley.

Insoluble Fiber

This type of fiber improves the movement of the material through the digestive system. It tends to increase stool mass, which could benefit those struggling with irregular stools or constipation. Whole-grain flour, wheat bran, nuts, vegetables, and beans like potatoes and cauliflower beans are good sources of insoluble fiber.

The amount of insoluble and soluble fiber varies in different plant foods. For you to make the most of the health benefits,

Benefits of a High-Fiber Diet

A high-fiber diet:

Regulates movements of the intestines. Dietary fiber increases and softens the weight and size of your stool. It’s easier to pass a bulky stool, reducing your chance of constipation. If you are experiencing loose, watery stools, the fiber may help to thicken or solidify the stool because it absorbs water and adds bulk to the stool.

Help keep the intestine healthy. A high-fiber diet may reduce the risk of developing hemorrhoids and small pockets in your colon (diverticular disease). Researches have also found that a high-fiber diet is likely to reduce the risk of colorectal cancer. Some of the fiber is fermented in the colon. Researchers have been looking at how this may play a role in the prevention of colon diseases.

Lowers the level of cholesterol. The soluble fiber in oats, flaxseed, beans, and oat bran could lower total blood cholesterol levels by lowering down low-density lipoprotein or “bad” cholesterol levels. Researches have shown that high-fiber foods may have other cardiac health benefits, such as lowering blood pressure and swelling.

Helps to control blood sugar levels. In people with diabetes, fiber — especially soluble fiber — can slow sugar absorption and improve blood sugar levels. Healthy diets that include insoluble fiber may also reduce the risk of developing type 2 diabetes.

Helps to achieve a healthy weight. High-fiber foods tend to fill more than low-fiber foods, so you are likely to eat less and stay satisfied longer. High-fiber foods tend to be harder to eat and less “energy-dense,” which means that they have lesser calories for the same amount of food.

Helps you to live longer. Researches suggest that increasing your dietary fiber intake — especially cereal fiber — is connected with a lower chance of dying from all known cancers and cardiovascular disease.

High-fiber foods are good for your health. But adding too much fiber too quickly could promote intestinal gas, abdominal swelling, and cramping. Increase your diet fiber gradually over a few weeks. This allows natural bacteria to adjust to the changes in your digestive system.

Drink plenty of water, too. Fiber works great when it absorbs water, making your stool bulky and soft.

July 21, 2020 0 comments

Fibre

The Wonders that Fiber Does to the Body

by Elmond Pagtalunan June 19, 2020

written by Elmond Pagtalunan

Fiber is probably one of the health-related words that don’t send you running to the health supplement section of the supermarket, but it’s actually worth more than you may think.

Eating more fiber delivers a slew of health benefits. Here are the top health benefits of high fiber foods to encourage you to get your fill.

You’ll Lose Weight

Even if increasing your fiber intake is the only dietary change you make, you’ll shed pounds. Dieters who were told to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of Weight, found a recent study in the Annals of Internal Medicine. In fact, they lost nearly as much as a group put on a much more complex diet that required limiting calories, fat, sugar and salt and upping fruit, veggie, and whole-grain consumption. High fiber foods not only fill you up faster and keep you satisfied longer, but they also prevent your body from absorbing some of the calories in the foods you eat.

Maintain a Healthier Weight Over Time

Fiber can also help you avoid putting pounds back on. People who got more fiber tended to be leaner overall—while those who were obese got an average of almost 1 gram a day less fiber than normal-weight participants, according to a study at the Medical University of South Carolina.

Cut Your Type 2 Diabetes Risk

It’s a well-established fact. A recent analysis of 19 studies, for example, found that people who ate the most fiber—more than 26 grams a day—lowered their odds of the disease by 18 percent, compared to those who consumed the least (less than 19 grams daily). The researchers believe that it’s fiber’s one-two punch of keeping blood sugar levels steady and keeping you at a healthy weight that may help stave off the development of diabetes.

Have Healthier Gut Bacteria

The good bacteria in your digestive system feed off fiber—and flourish. As your gut bacteria gobble up fiber that has fermented in your G.I. tract (delish), they produce short-chain fatty acids that have a host of benefits—including lowering systemic inflammation, which has been linked to obesity and nearly every major chronic health problem. The catch: You’ve got to consistently get enough grams—ideally every day, if not most days of the week—to keep getting the benefits. Skimping on fiber shifts bacteria populations in a way that increases inflammation in the body.

Reduce Your Risk of Certain Cancers

Every 10 grams of fiber you eat is associated with a 10 percent reduced risk of colorectal cancer and a 5 percent fall in breast cancer risk, says a study published in the Annals of Oncology. In addition to the anti-cancer effects of fiber, the foods that contain it—like veggies and fruits—are also rich in antioxidants and phytochemicals that could further reduce your odds.

Get an All-Natural Detox

Who needs a juice cleanse? Fiber naturally scrubs and promotes the elimination of toxins from your G.I. tract. Because insoluble fiber makes things move along more quickly, it limits the amount of time that chemicals like BPA, mercury, and pesticides stay in your system. The faster they go through you, the less chance they have to cause harm.

Have Healthier Bones

Some types of soluble fiber—dubbed “prebiotics” and found in asparagus, leeks, soybeans, wheat, and oats—have been shown to increase the bioavailability of minerals like calcium in the foods you eat, which may help maintain bone density.

June 19, 2020 0 comments

Fibre

Signs that You Need More Fibre

by Elmond Pagtalunan June 17, 2020

written by Elmond Pagtalunan

You probably already know the value of ensuring that you get enough fiber in your diet. Fiber intake affects all of your body’s processes, including your skin, gallbladder, pulse, and immunity. But if you do not have enough fiber intake, it can have an adverse impact on your health. If you do not have enough fiber in your diet, the contaminants you extract from your intestines will be reabsorbed into your bloodstream, causing health problems.

Yet this is just one aspect of how good fiber consumption benefits you. It also helps to enhance the functioning of the gastrointestinal system, which is responsible for more than half of the body’s immune response. It is necessary to know if you lack fiber and what you can do to guarantee you get sufficient fiber.

Here are some symptoms that you are not getting sufficient fiber in your diet:

You Constantly Feel Bloated

Insufficient fibre makes you feel bloated. Bloating is caused by certain foods and gas. These include dairy, alcohol, processed foods, and carbonated beverages, to name a few. Fiber assists in offsetting these items by eliminating them from your body.

Fiber Fix: Provide fiber in each meal during the day. Add fruit such as raspberries or strawberries when you eat breakfast. Drink one sachet of FibreFirst a day. Add salsa or beans instead of hash browns. At lunchtime, eat vegetable soups or try salads that use whole grains, like barley, and throw in mixed greens. Begin your meal with a salad for dinner. If you sauté the onions, add the garlic and the onion. Instead of eating starchy things as your sides, substitute them with legumes or vegetables such as zucchini that are high in fiber.

You are Constipated

Fiber helps to extract stools and toxins from your body, which ensures that your colon is functioning efficiently. If you are constipated, this means that your fiber intake is too small. If you have a healthy colon, your bowel movements should be normal, frequent, and gentle. If you eat foods that are low in fiber, they may take longer to digest, leading to frequent bowel movements, loose stools, which can even cause stomach ache.

Fiber Fix: Have you ever heard of chia seeds? How about psyllium husk? These are filled with fiber. You can add it to your smoothie, toast, oatmeal, yogurt or cooked kale. The advantage of this strong seed is that it allows you to be more consistent in eliminating your intestines. Also, pay attention to what you’re eating. When you increase your fiber intake, drink lots of water, or else you can experience the issue of consuming this much fiber, which can also lead to constipation. You should also drink peppermint tea twice a day. Certain foods that will help offer you good quantities of fiber contain whole grain cereals, strawberries, spinach, and bananas.

You are Gaining Weight

High fibre diet foods help you balance your blood sugar and bind the starches in your body. It also helps you control your weight because carbohydrates are more quickly broken down when enough fiber is in your body. It also helps you keep your blood sugar stable so you can prevent diseases like diabetes.

Fiber Fix: Snack smart. Peppermint tea and peanut butter or jam crackers may be used instead of a sweet snack. Other snacks may include almonds, pistachios, walnuts or pumpkin seeds, or just a slice of fruit.

You’ve Got Little Strength

When you just eat protein and fat, it can make you feel weak or tired. You do need carbohydrates to keep your body moving. Fiber equalizes your diet by giving you energy during the day, but it also reduces body waste versus foods that are big in fat.

Your Thinking Makes You Feel Foggy

If you don’t eat enough fiber, you might want to feel full of sweet things. But, while you may have an initial burst of energy after eating anything sugary, sweets cause blood sugar instability and also affect your ability to concentrate or think clearly.

Fiber Fix: rather than grabbing the sweets, try almond butter on top of the sliced apples or bananas.

Bad Skin

When you lack fibre, you are more likely. Since skin is our largest organ, it often gives clues as to what’s going on with your body and if you have a deficiency. Since fiber eliminates toxins from your body, if this does not happen, you will be susceptible to skin that is dull and acne-prone.

Fiber Fix: Make sure you eat plenty of fruit and probiotics to keep your skin and intestines healthy. And again, drink a lot of water.

Your Blood Pressure is Rising

When you have a high fibre diet, it can help reduce your blood pressure. If your blood pressure is out of hand, there are signs of headache, tiredness, and chest pain, among others. If others in your family have a history of hypertension, be proactive with your fiber intake to help prevent this from happening to you.

Fiber Fix: Salads and beans are your friends to compensate for elevated blood pressure. To increase your fiber intake, add beans to your salads or pasta.

Increasing the fiber in your diet allows you to be safer in more than one way. This has a strong effect on all the functions of the body that operate together in harmony. If you have one of the symptoms mentioned above, make sure you start adding fiber to your diet on a regular basis. Through doing so, the body would be grateful for the improvements and benefits that fiber gives you.

June 17, 2020 0 comments

Fibre

How Psyllium Husk Helps with Weight Loss

by Elmond Pagtalunan May 13, 2020

written by Elmond Pagtalunan

Even if all you can think about during most of your free time is how to lose weight, you know how tedious going to fitness gyms can be. And when it comes to an alternate way of meeting your weight loss goals, you may have already sought all possible ways to lose weight by changing your diet.

If you are looking for more options in your diet to entice your taste buds and help you achieve successful weight loss, we have another ingredient that you should use in your everyday routine: Psyllium Husk. This Indian ingredient is not only valuable to your wellbeing but will also give you the desired results in no time. If you have not heard of this product, do not worry. Here is what you need to learn about Psyllium Husk for weight loss.

What is Psyllium Husk?

Psyllium is a type of soluble fiber derived from the seeds of the Plantago Ovata plant. It is popularly known as Isabgol or Ispaghula and is widely grown in India, as it is found in a lot of Indian households. Psyllium husk is perhaps most commonly known as a laxative, although it has other health benefits. It is commonly used to help with constipation as it helps remove toxins from the body. This also helps with your heart and your pancreas and your health.

Psyllium Husk is typically present in the form of husk granules, powders, or capsules and is used as a dietary supplement. It could also be obtained by means of fortified breakfast cereals and baked goods. The reason it helps with constipation is that it is the key active ingredient in the fibre drink, Fibrefirst, a fiber supplement that is also used to reduce constipation.

How to Lose Weight with Psyllium Husk

But aside from its numerous health benefits, Psyllium Husk also helps to control your weight. Here are five ways Psyllium Husk can help you lose weight:

Psyllium Husk Contains Fibre

It is a great fiber supplement, and the consumption of fiber is not only essential for keeping your body healthy, but it also helps you keep full, preventing you from eating extra. Thus including it to your diet helps you lose weight. Psyllium Husk is rich in both soluble as well as insoluble fiber. This enables it to aid smooth bowel movements, which is a crucial component of weight loss.

Psyllium Husk Contains Lesser Calories

The fewer calories you eat, the more likely you are to lose weight. Instead of weight loss, you are seeking to make a caloric deficit-a condition where you eat more calories than you consume. Psyllium Husk contains fewer calories, and according to experts, if you have two tablespoons of Psyllium Husk, you consume just 32 calories while still filling your stomach. This can be your daily fiber supplement to make you lose weight.

Psyllium Husk Reduces Hunger to a Great Extent

If you mix Psyllium Husk with water, it swells up to ten times its original size, and so consuming Psyllium Husk in this way will help you fill up quickly and keep you feeling full for longer, thereby limiting your appetite for more food.

Psyllium Husk Helps Cleanse the Colon

If your colon is clean, it helps promote gastrointestinal health, and Psyllium Husk is a wonderful colon cleanser. It helps the body improve endurance and develop a stronger immunity to disease. It gives you stamina, strengthens your immune system, and successfully helps you lose weight in the process.

Psyllium Husk Helps Fight Against Body Bulges

Fibre helps reduce bulges and love handles Since Psyllium Husk helps strengthen your digestive tract, improves immunity, and helps cleanse the colon, it works at the same time to create a healthy body that is immune to fat gain and thus helps you burn body fat and lose weight.

May 13, 2020 0 comments

Fibre

Why You Should Incorporate Psyllium Husk in Your Diet

by Elmond Pagtalunan May 6, 2020

written by Elmond Pagtalunan

Psyllium husk (isabgol or ispaghula) is the outer covering of the seeds of Plantago ovata. It is commonly used as a laxative and has now been clinically proven to help weight loss. The key driving force is the high soluble fibre (8 times that of oats) content of the husk or mucilage.

How Psyllium Husk Helps Weight Loss

Dietary Fiber: How psyllium acts for weight loss. Dietary fibre applies to the fibre we consume. It is a vital part of the vegetables and fruits we eat on a daily basis. The simple way to think about dietary fibre is that it is the parts of the plants that give it structure and shape. When the vegetables and fruit are juiced, the fibre – or the roughness – is what is left behind. The health benefits of this fibre are that we prefer consuming whole foods as opposed to refined or juiced vegetables and fruits.

Dietary fibre is only found in plants. Beans, berries, lentils, whole grains, avocado, and nuts are all great sources of dietary fibre. Animal products have no dietary fibre.

A diet rich in dairy, meat, and refined grains is low in dietary fibre. If you are eating a fresh diet, fibre supplements are even more essential. Psyllium husk is a perfect way to make up the dietary fibre that you may be lacking. And low fibre consumption may just be why you are searching for a way to take psyllium husk for weight loss.

Psyllium is high in soluble fibres. Soluble fibres are fibres that dissolve in water. In your digestive system, when fibre dissolves in water, it slows down digestion. One of the dietary fibre benefits is when the sugars contained in your food will take longer to reach your bloodstream. The lower blood-sugar levels – and fewer “spikes” are what help prevent long-term conditions like diabetes. Insulin spikes also inhibit fat loss and can increase hunger and cravings. This is part of why eating sugar often actually makes you feel more hungry.

Psyllium Husk Benefits

You may also use Psyllium Husk for gravy, chicken soups, and casseroles.

Soluble fibre also binds to fatty acids. Fatty acids are an important part of how cholesterol is stored in the body. When fibre dissolves with fatty acids, it captures free cholesterol molecules and brings them as waste through the digestive system. This could result in lower “bad” cholesterol levels.

The simplest way that psyllium husk works for weight loss is to control how we feel hunger and fullness. In our digestive tract, the soluble fibre in psyllium absorbs water. The fibre expands its original size multiple times. Enhanced volume in the stomach and intestines aids signal fullness.

Soluble Fiber and Your Gut

But the story of psyllium and weight loss is a lot more fascinating. In addition to the detoxifying results of psyllium, the soluble fibre in psyllium also promotes the growth of beneficial bacteria which contribute to a healthy intestinal flora. Our intestinal microbes play a crucial role in our overall health. Scientific studies investigate the various ways in which our intestines influence wellbeing – including obesity, cholesterol, diabetes. Digestive flora is also a major component of our immune system.

Fibre helps cleanse our colon. When you take psyllium husk for weight loss, good bacteria feeds on the soluble fibre psyllium. As a by-product of consuming food, the bacteria release a short-chain fatty acid called acetate. Acetate enters the bloodstream and passes to the brain. The part of our brain responsible for the metabolic processes, the hypothalamus, responds to this chemical, signaling us to stop feeding. So psyllium husk could literally “turn off” your urge to eat too much!

May 6, 2020 0 comments

Fibre

Benefits of Wheatgrass

by Elmond Pagtalunan May 1, 2020

written by Elmond Pagtalunan

Ever heard of a wheatgrass drink? If you haven’t, it’s time to start incorporating this in your daily diet. From juice bars to healthy food stores, wheatgrass is slowly becoming a staple ingredient in natural food and drinks.

Wheatgrass offers a lot of benefits when consumed. In this article, we will explore some of the wheatgrass health benefits that you should definitely know about. Read on.

Superfood

First and foremost, wheatgrass is basically a superfood. It contains a lot of nutrients that make up powerful combinations. These combinations of nutrients are extremely beneficial for our overall health. Simply put, wheatgrass is the way to go for complete nourishment.

Specifically, it contains the following essential nutrients: iron, calcium, enzymes, magnesium, phytonutrients, 17 amino acids, vitamins A, C, E, K, and B complex, chlorophyll and proteins.

Reduces Cholesterol

We all know that too much cholesterol is bad for our body. While it is essential for making hormones and producing bile, it is very important to always keep it in check. Increased levels of cholesterol can result in blood flow blockage and heart disease.

With that said, studies have shown that wheatgrass helps in lowering down cholesterol levels. It’s effects were similar to those of atorvastatin, a prescription drug commonly used to treat high blood cholesterol.

Combats Infection

In 2015, it was found out that wheatgrass can fight off or slow down infection. This is immensely important for those who are allergic to certain antibiotics. With this, wheatgrass can help combat antibiotic-resistant infections.

Promotes Weight Loss

Wheatgrass is also a common choice for people who want to shed off some extra weight. It contains selenium, which is vital for keeping the thyroid healthy and functioning. If you already didn’t know, thyroid is one of our body’s natural weight management tools.

Keeping the thyroid healthy means keeping our body weight in check. Make sure to get at least one shot of wheatgrass first thing in the morning. Moreover, improving thyroid function also translates to treating autoimmune diseases.

May 1, 2020 0 comments

[:en]Psyllium Husk offers different benefits.[:]

Fibre

Understanding What Psyllium Husk Does to the Body

by Elmond Pagtalunan April 30, 2020

written by Elmond Pagtalunan

Most people do not realize the benefits of fibre on the body, especially since it has been linked to tasks in optimal body function, like promoting good intestinal bacteria health, improving immune system function, assisting produce other types of blood cells and helping to reduce the risk of premature death from any cause. Furthermore, not all people consume sufficient fibre to meet their daily requirements, and this may negatively affect your health.

This is where psyllium husk can come in, given that it has been viewed as a high-fibre source that could help people with fibre-related issues.

What is Psyllium Husk?

Psyllium Husk has a lot of benefits to the body.

Psyllium husk has a growing reputation as one of the finest fibre sources in the world. Psyllium husk, taken from the plant species Plantago Ovata, is equally efficient in the form of capsules, tablets, powder, or natural husk.

Psyllium husk is recognized as soluble fibre as it absorbs water and forms a gel-like substance in the belly. This property is responsible for its well-considered health benefits.

What Are the Benefits of Psyllium Husk?

Digestive Health

A high fibre diet is best known for its ability to promote digestive health, and psyllium husk does just that as it has 80% fibre by weight. This means that a glass of a fibre drink like FibreFirst almost completes your daily fibre requirement.

Although all fibre sources are great for digestion, the psyllium husk seems to be unique. Scientific studies have repeatedly shown that this soluble fibre has a mild laxative effect, which is quite beneficial for constipation. Psyllium acts by expanding the volume and the softness of stools for smooth passage.

In addition to the potential to relieve constipation, psyllium husk has also been known to delay digestion when someone is suffering from diarrhea, helping to relieve symptoms. On top of this, psyllium husk has a remarkable capacity as the fibre actively eliminates flatulence – something that the fibre typically enhances given its health benefits.

For these factors, psyllium husk has become a very common remedy for people with digestive problems, particularly those with Irritable Bowel Syndrome (IBS).

Cholesterol Control

In addition to the advantages of digestive safety, psyllium husk has repeatedly shown in experimental studies that it has the potential to reduce cholesterol levels in people with elevated cholesterol levels.

Psyllium husk tends to regulate cholesterol levels because it enhances the absorption of cholesterol and dietary fat to some degree. In addition, psyllium husk can bind to bile acid in the intestines and increase its excretion. The body would then use cholesterol to produce fresh bile acid to make up for this, and then reduce the cholesterol in the blood.

Blood Sugar Control

Psyllium Husk also helps regulate the blood sugar and cholesterol Chronically elevated blood sugar, better known as diabetes, has reached epidemic levels. Today, more than 400 million people worldwide are affected by diabetes, which is a twelfth of the adult population. Since diabetes can lead to heart disease, nerve disorders, kidney damage, blindness, and amputation, for instance, controlling the condition is of paramount importance to national health institutions.

Various research studies agree that psyllium husk can decrease blood sugar levels and other signs of diabetes. One research, in particular, showed that the daily provision of psyllium husk for 8 weeks was successful in improving glucose control by almost 20% in a number of diabetic patients.

Such remarkable results were also reported without any improvement in the diet or physical activity of the participants. It strongly indicates that taking psyllium husk along with a better diet and regular exercise routine will make diabetes management even more effective.

Appetite Suppression

Reducing hunger is a good way to reduce calorie intake. Interestingly, the findings of several scientific studies have shown that the consumption of psyllium husk before meals can lead to a lack of appetite, resulting in a reduction in calorie intake.

There are various schools of thought when it comes to the manner through which psyllium husk helps regulate appetite. Some experts claim that psyllium husk functions by storing a significant amount of water, which helps to improve the amount of water in the stomach.

Others assume that it helps to slow down the flow of nutrients into the stomach and thus suppresses appetite for longer. There are also experts who say that, as psyllium husk helps to maintain stable blood sugar levels, it reduces appetite. This is another possible theory because it is understood that excessive blood sugar can cause starvation.

Psyllium Husk makes you feel fuller, thus suppressing your appetite. Considering that it can reduce hunger while reducing the amount of fat (and carbs) the body consumes, this means that it may actually be helpful as a part of a weight-loss diet.

April 30, 2020 0 comments

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