Need more fibre in your life? Well, there are many options, but rather than just spend on the tablets and supplements, many of us choose the psyllium husk powder. A 1 tablespoon of psyllium husk powder contains around 5 grams of fibre. Consider it a whole-food complement.
Ideally, if we talk about the daily fibre need, we require 25 grams to 30 grams of fibre in a day. Most of us wouldn’t even get close. So, if the struggle is real, taking psyllium husk daily is a simple fix. It’s also a simple technique to keep constipation at bay. Here are five strategies to increase your psyllium intake.
But first, what is psyllium husk powder?
Psyllium husk powder is a soluble fibre that is used for digestive health. It is also known as ispaghula. It is a husk from the Plantago Ovata Plant’s seeds. Psyllium husk rich in a laxative. Psyllium husk is a prebiotic and soluble fibre that is best known for its colon cleansing properties. Psyllium, often known as a bulking fibre, has the ability to hold up to 16 times its dry volume in water.
After consumption, once it gets ingested, it expands and forms a gel-like substance by drawing water in the form of the colon. By cleaning waste out of the colon more quickly and efficiently, it promotes easy, healthy elimination.
Psyllium husk is “non-habit-forming” and has no known adverse effects when compared to over-the-counter pharmaceutical laxatives. Psyllium is also safe, well-tolerated, and improves glucose control in diabetics, according to studies. Double ecstatic.
Most Easy Way To Use Psyllium Husk Powder
If you decide to add psyllium husk powder in your diet for the source of fibre or better digestive system or many more, then first buy psyllium husk powder from the market. It is very easy to find psyllium husk powder online as well as offline stores. When you are ready, then you can use it.
1. Down It With Water
As the rich source of fibre, Psyllium absorbs a lot of water. Take 1 tablespoon of Psyllium Husk Powder to a glass of water or coconut water or juice, etc. Mix it properly and drink it. When using Psyllium Husk powder, make sure to drink enough water with it. So, your digestive tract is optimally hydrated and it works well.
2. Blend It Into Your Smoothies
Bulk up the nutritional content of your smoothies by adding a psyllium husk powder. Prepare your desired smoothies at first, add a tablespoon of psyllium husk powder. Mix or blend it properly. Drink it fresh. You won’t even notice any changes in the body right now, but your body will thank you for it. You can add green mint, chia seeds as decoration.
3. Add Psyllium Husk WIth Oatmeal
Depending on How you have your oatmeal if you do 1 cup that means 10 grams of fibre right there. You can add 1 tablespoon of psyllium husk powder, which will add around additional 5 grams of fibre. By adding 1 tablespoon of chia seeds, you’ve increased the fibre level by 5 grams. That’s a total of 20 grams of fibre and it isn’t even 10 am. It is best to start your day with a bowl full of fibre. You can enhance your 5-minute breakfast oatmeal time.
4. Baking With Psyllium Husk
Psyllium Husk is a popular ingredient for bread. It has been used for the break making or you can consume with bread as a breakfast or snake. You can bak psyllium husk cheesecake recipe or psyllium husk will set your mixture. There are many recipes online that will help you to add psyllium husk powder in the baking process. A coconut cheesecake with psyllium husk is another famous recipe that you can try.
5. Use Psyllium Husk As A Thickener
Psyllium husk can also be used as a cheap binding agent. To thicken your favourite recipes, just a half teaspoon of psyllium husk per serving will suffice. A half teaspoon is not a limit, you can add more if you feel you need to add it.
Is it possible to have too much psyllium husk?
If you consume too much psyllium, your body will alert you. Normally, you’d start to feel bloated. Also, if you’re taking psyllium, make sure to drink plenty of water!
Anything in the overdose is not good for the body. A natural herb or product also leads to adverse effects when it is consumed in high amounts. So, you need to know your dose of psyllium husk powder with the help of a healthcare professional or you can also check the label of the pack. The manufacturer of the psyllium husk also mentions the direction of use for the user as per the law.