Psyllium Husk Benefits | Are You Getting Enough Fiber?
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- Опубликовано: 16 ноя 2020
- The bacteria that live in the body play a crucial role in health and longevity. The trouble is, the microbiome is often overlooked particularly with low fiber keto diets. That's where psyllium husk comes in and can be a gamechanger for overall health.
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Here are the links to the research papers referenced in the video:
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/29902...
www.cochranelibrary.com/centr...
www.ncbi.nlm.nih.gov/pmc/arti...
www.cochranelibrary.com/centr...
www.cochranelibrary.com/centr...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.cochrane.org/CD003430/COL...
www.ncbi.nlm.nih.gov/pmc/arti...
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Can I add psylium husk during cooking rice? T I a
Kindly give us your insight on Lactobacillus casei strain Shirota (LcS) i.e. Yakult Drink.
Kindly give us your insight on Lactobacillus casei strain Shirota (LcS) i.e. Yakult Drink.
I'm going to go with your recommended brand because I was split between 3 options, but:
>It's very highly rated
It's probably not quite as big a deal when it comes to food, but amazon supplement ratings are basically worthless. At this point I disregard them and only buy from a small handful of trusted vendors (thorne, jarrow, nootropics depot, bronson, and life extension)
TOO MUCH TOXIC LEAD IN HUSK !!
My friend recently passed away at age 105. He was in great shape and still drove, worked on his car, etc. He said that Psyllium was one of his secrets to long life. He had been taking it for the last 80 years. The other supplement that he liked was Brewers yeast.
Wow
B vitamins in brewers yeast
@@CryptoVision420 relevant: pubmed -- 20838622
What diet did he practice?
@@texanboiii562He was from Texas also and told some interesting stories from the 1920s. He had a regular balanced diet but almost no fast food. He went to bed at sunset and up with the chickens as they say. His main anti aging supplements he said were the Psyllium. Brewers yeast, b12, lecithin and niacin everyday for 80 years. Every doctor I took him to for checkups all said. Ok, what is your secret.
Fiber also helps transport excess bile out of the small intestine. Depression, asthma, and symptoms of autism are also linked to a leaky gut/lack of certain bacteria in the large intestine.
Psyllium contains arabinoxylans, the very same polysaccharides that are also present in the outer layers of cereal grains. Most of the studies on bran are made with coarse bran as it is produced by mills. But the problem is that the coarser the bran, the less effective it is. To a certain extent this also applies to psyllium husks, although bran is much tougher than psyllium husks. Ideally, when using bran and also psyllium husks, it should be milled down as fine as possible. The smaller the particles, the more water they can absorb, and the more effective the probiotic effects in the gut will be. Ideally, the particles should be no larger than 150 microns, or 0.15 mm, that is to say, if seven such particles are lined up tightly packed next to each other in a row, the length of the row would be about 1 mm. This is equivalent to a sieve mesh size of 100.
As for carbohydrate intake, one should completely avoid any kind of bread from industrial production. Such bread is made with highly refined flours which have zero fiber content, they contain as little water as possible to make the dough better suited for mechanical processing and handling and the doughs are fermented with industrial yeast for only a very short time. In addition, they also contain all kinds of so called dough improvers, which are chemicals that aid industrial processing. Such bread does more harm than it does good. Cut it out of your diet entirely. Instead, find an artisan baker who still makes bread the traditional way with darker flours (the darker the flour, the more fiber content), higher hydration, and long sourdough fermentation, 24 hours should be the minimum. Alternatively, learn to make your own sourdough bread.
Some artisan bakers use psyllium husk flour to make a gel that is then added to the dough. This brings more water into the dough without the dough becoming runny and causing the final bread loaf to go flat. For 1 Kg of flour, it is sufficient to use only five grams (0.5%) of psyllium husk flour with 100 grams of water (20 times the weight of the psyllium). When the resulting gel is then mixed into the dough it increases the hydration of the dough by 10 percentage points without losing its structural properties.
It is further possibly to sift out the bran from wholewheat flour, mill that bran down to the 150 micron particle size with a high speed spice mill and mix it back into the flour. This will result in a superfine creme coloured wholewheat flour in which individual bran particles are no longer visible with the naked eye. This flour will be able to absorb nearly 100% water. The only downside is that it takes 10-12 hours to absorb all the water. When fermented afterwards with sourdough for another 24 hours (or longer) the resulting bread will be a soft, fluffy and moist wholewheat bread with a texture that resembles white bread but has a high fiber content due to the fact that all the bran remains in the bread. The probiotic effects of the bran fiber in the gut will be more effective due to the small particle size.
But generally speaking, psyllium and cereal bran are mostly equivalent as long as the particle size is very small.
Now brand psyllium powder is what I use! Highly recommend it! I make my morning oats with extra water, stir in a tablespoon of psyllium after it's done cooking. Also use a teaspoon of inulin in my afternoon tea to feed my gut microbiome.
Two caveats to remember about fiber ...
1.Always take it with adequate water, or you may find it binds you. 2.Keep it away from any medications and supplements you're taking by at least 2 hours so it doesn't interfere with their absorption. Thx for the video! 🌱 Edit: 3. Be prepared for a bit of gas, intestinal noise until your gut flora habituates to the bonus fiber.
The third item is to drink carbonic acid?
The third item is to drink carbonic acid?
The third item is to drink carbonic acid?
Thank you so much for your comment. I'm new to this because I'm dieting and exercising and I'm actually needing more fibre in my diet and I DO take medications in the mornings. I would not have known about this otherwise and I've done a few good hours of research tonight and not seen anything about medication. I also I don't have any issues with my bowel movements, do you think it matters? Hope to hear from you 😁
@@imchef17 Hi Rata! It's important to take fiber supplements away from your morning medication, make sure to do so! Soluble fiber feeds your microbiome... the bacteria that modulate your immune system. It also helps bind bile, which is full of cholesterol, and escort it out of your gut, so the bile isn't recycled. I try to get between 50 and 60 g of fiber daily. I do this by eating a whole food plant-based diet, the fiber supplements are in addition to this. You want your diet to be nutrient-dense and low in calories if you want to feel full, lose weight and be healthy. I have found whole plant foods are the best way to achieve this. Best if luck to you on your health journey! 🌱
Thank you for your commitment to educating us about our health!
I am feeling happy that I found you in RUclips. You are doing great work. Keep it up for us
Oh Dr Stansfield, no, half of you and I are not made of bacteria. Our cells may be matched by the number of bacterial cells (current estimate, will probably change), BUT bacteria are tiny in comparison to human cells, so by body weight or volume we're mostly us, not bacteria.
That all sounds a bit negative, so I should add it's an easy mistake to make and I love the channel and am currently building my stack with a lot of help from your channel and personal stack, you're doing a great job, keep up the good work!
I started taking psyllium powder only because my wife started. I only took 1 teaspoon per day. I went for my annual checkup 3 weeks after I started the psyllium. My LDL was considerably lower and HDL was a little higher. I'm certain it was because of the psyllium.
Nice!
I'm lacking fiber in my diet, and I know I have some psyllium. I bought it a few months ago. Thanks, Doc, this video is really helpful.
Thumbs up algorithms coming your way brother. Thanks again for another awesome video great information to supplement anyone's diet who wants to be healthy. Keep up the good work I always look forward to your advice
Outstanding and informative video. Thank you.
Subscribed.
Thank you, you are very good Dr, my great respect , appreciate your support and help, Awesome!!!!!
Thankyou, Dr Brad, for another very informative video. I use Konsyl D brand of psyllium husk.
Very well explained, thanks a lot.
Dear Dr. This is the most helpful information that I ever found on youtube. Much love from Pakistan.🙂🙂
Thanks Brad. I would also add that it seem to help significantly with sleep. Seem to be permanent solution to my sleep quality. I really like that you separate theory from fact based science.
Helpful and informative. Thank you!
Glad you enjoyed it
Dr. Stanfield, thank you for the time an energy you put into these videos and research. I take psyllium husk capsules with every meal. I also usually take all my supplements with meals as directed. I’ve always questioned the effect of taking fiber at the same time as my supplements and whether it causes them to flush through my system without absorbing. Do you have any knowledge about this or whether one supplement can cancel out another when taken at the same time?
Good work Doc.
Grandma from New Zealand.. I found psyillium was a bit like drinking porridge.. so I put mine in my coffee grinder for a few seconds and it's much more manageable! Great video... thx a lot!
I make low-carb bread using almond flour or coconut flour and to bulk it out/get the gluten affect binding everything together I use psyllium husk. There are loads of recipes for low-carb bread using Psyllium husk here on RUclips.
Is it possible to use it for making low carb pancakes? I've tried without it and yeah the pancakes are really fragile and don't quite have a nice texture ethier. It was an intresting test but not ideal.
@@loganwolv3393 Yes I think so, I use is to make flat bread/Naan bread in a frying pan very similar to pancakes
Great information, thanks.
Concise and excellent 😊
My hub and I have been taking psyllium husk every day for about 10 years! I am way better at doing it than my husband, but he has diabetes and it so so helps with his blood sugar readings when he is good about taking it. It reduced my cholesterol by 50 points and raised the good cholesterol. My doc recommended it to me when I refused to take cholesterol meds because of the side affects and the potential damage they do to the liver. Will always make sure it's a part of my diet for the rest of my life.
I'm I big believer in a high fiber diet. I'd like to see any additional info on weight loss and diseases. I also know of a Doctor that saw a presentation on fiber and T2D that showed it lowered A1C.
Another great one!
P. Husk is also a useful cooking ingredient in keto recipes.
I eat the CSIRO developed Barley Max with triphala and ginger extracts, and pomegranate juice for my pre biotic.
Maybe I'll work in some of this.
Thanks Dr Brad! I actually take the same supplement from Amazon...
Another great video Brad, does it matter whether its whole husk or powdered?
I would go whole husk for at least two reasons..Less exposure to oxygen..if you like it powdered, gring it right before use a la coffee beans.I think it works better wbole husk anyway..it has more of a mechanical scraping effect.Just my personal take as a bruhscientist.
if you don't consume enough water...think of it like like trying to pass a huge chunk of cement
Which, in my case, is a wonderful quality for psyllium husk to have. Slowing down the transit time, and stirring that 'cement' slurry - the end results look great for this otherwise fast poo per ; )
There are many psyllium husk suppliers. If you want a local powdered product then NZProtein offer a reasonable product that doesn't need to be couriered from overseas. I've used it for about a year. I also get a lot of coconut fibre from flour & chips.
I was an early subscriber to your channel and really appreciate all the great content. My comment regarding NOW psyllium husk (the brand I buy as well) is it comes in two forms, whole and powdered. I have used both and find I get more favorable results from using whole psyllium husk vs. the powder. You might try both to see if the same is true for you.
I blend psyllium whole to powdered 3 to 1 for my coconut bread. The powdered form improves the binding (gluten like effect).
Would it not be the case that whole husk psyllium would provide both soluble and insoluble fiber (realizing that both are not truly whole husk, but the powder is an even more finely ground substance). Thanks.
Thank you! Any thought on INULIN as fiber supplement as in Vitamin Shoppe’s Miracle Fiber product?
could you make a video of that human trial from the Sagol Center for Hyperbaric Medicine and Research at Shamir Medical Center?
When using psyllium husk make sure it’s certified organic because conventional grown is laden with chemicals.
True and I was gonna say that! Glad peeps are hip cuz there is not too much price difference.I use Organic India brand its like 12 $ and about ten for the generic.
@@geraldfriend256 $12! It’s $2 in India 😂
@@gabriellanoelle1606 ,according to their label, not organic - best you search online
Sounds great but I take so many supplements now I wonder how they’re all interacting. I wouldn’t know where to put it in my schedule. :-/
Psyllium is the best fiber I've found. If you're sick of drinking it, NOW also makes capsules containing it. One thing I'd like to see addressed - does fiber impede the absorption of supplements? Should we avoid combining fiber and supplements in the same meal?
Yes. Fiber can bind supplements as well as medications. Best keep to a couple hours between them.🌱
good point. what about nutrients? we know that cholesterol binds to it. what else?
Great video as always! How about the scientific evidence for anti - cancer (colorectal) properties of resistent starches?
Scientific evidence 😓 👎
empirical data 😎 👍
I recently ordered husk to replace the all expensive Metamucil, because I found one at 1 seventh the cost and guess what it was NOW. Great minds think alike... ha.
It was so worth the money and lasted for almost 3 months versus 10 DAYS! At the same cost... needless to say...
It's changed my life! Metamucil gave me countless gas and it's filled with chemicals... now no gas with all the same benefits! It's definitely worth a look... I will say it did give me headaches for about a week which went away... but a do drink about a gallon of water daily!
Which I could go on about also... those benefits are incredible and your skin glows... DRINK WATER FOLKS... and add just a sprinkle of pink Himalayan salt for better absorption! You'll thank me later, maybe!
hello dr brad. Is it true that psyllium husk is not digested/absorbed by intestinal microflora bacteria? Does it not ferment?
I’m excited to hear the story of this 32 year old woman and the fecal transplant also information about the micro biome and the effects of fiber along with Leptin Very very interesting topic that will help a lot of people- Thank you
There is this Interesting product called Repoop (fiber shots) which contains Psyllium Husk, its been working wonders for me. I only see it on EBay, can't seem to get it anywhere else.
Same choice as me haha i also pick this after reading up n research on all PH from iherb.
Very informative. Helps keep my bowels moving
This husk also known as isabgol is consumed traditionally in India to help with digestive system
It believed to be use for 5000 years in Indian ayurveda.
Any chance u can explain how take psyllium husk? For weight loss. Thanks
can you look into inulin please?
Hey Dr Brad, thanks for all the detailed and evidence based knowledge.
I have a question about psyllium husk. All supplement labels say to take with *a lot of water* and *drink immedietly*. It would be much more convenient and feasible if I could take it in a shake or mixed with regular food.
Is it safe and effective that way?
Does it prevent absorption of other vitamins from food or supplements?
When is the best time to take it?
Thanks!
hi you can mix it with like everything, (even baking) but it turns in to a gel like consistency in like 1 min, i take mine in a glass of water, mix and then immediately drinking it.
Would you advise taking a bit of this everytime someone eats something with a lot of sugar or something like white bread? Would that make much difference?
Instead of physilium husk, 100% oat fiber (not oat meal), chia seeds, potato fiber or shirataki noodles can be eaten instead. Oatfiber is especially interesting since contains Beta Glucan that seem to promote weightloss and other health benefits.
Oat fibre is insanely good for you. I don't why people spend so much money on fibre supplements.
Stupid question but do you have to cook the oat fibre?
If you want beta glucans eat barley max, or white jelly mushrooms.
@@nicolette3436 Mix it in meals.
Love shirataki noodles
thank you friend my mom has type2 diabetics
I have no idea how they rate against psyllium but for fibre supplementation I take green ladyfinger banana resistant starch most days plus a teaspoon of either inulin or glucomannan. The latter requires care in taking with a lot of water and getting it down quickly as in rare cases it has bulked up in the throat and choked the consumer. I've read that prunes are as good if not better than psyllium but just an idea.
I'm a fan of keeping some cooked potatoes in the fridge too when I am together enough - more resistant starch. I've read that lentils are one of the best legume sources and had some curried with potatoes and onions last night.
Interested in xylooligosaccharide fibre. Feeds bifidobacteria exclusively
Is it ok to mix psyllium husk with ground flaxseed in kefir?
Greetings from Singapore ! You did not mention how much psyilium husk to consume and how often. I would like to lose weight and reduce triglycerides and increase HDL etc. Currently I am sprinkling a teaspoon of PH into my meusli every morning for breakfast, and before lunch and dinner dissolving a teaspoon of PH in water. So 3 teaspoons a day with/before meals. Is this enough or too much ? I weigh about 82 kgs and BMI of 28.3. Thank you in advance for your opinion.
Love my Now psyllium husk everyday!!!
I’ve been using NOW psyllium husk for 3 weeks. I also added hemp powder because it has 11 grams of fiber. Things were going great until today I started to have diarrhea. I’m going to cut back on the hemp first.
So if the the woman who received the fecal transplant from her daughter was on a supervised diet and exercise plan how did being hungrier cause her weight gain? Presumably she would have been unable to over eat while on the plan. Are you saying that she was able to over consume despite the supervision? Or did the bacteria themselves cause the weight gain?
Anyone got an opinion on isomalto-oligosaccharide?
awesome!!
? If psyllium husk takes fat out of the body if I was to eat flaxseed and psyllium husk in my breakfast would I still absorb the beneficial nutrients from the flax.
Excellent
I fast about 20 hours and then usually eat about 4 pounds of vegetables. It makes me quite full. But I find that unless I eat enough calories afterward then I get tired the next day in the afternoon. And if any sweets are involved then it is even still hard to stop eating (even with a full belly). So careful calorie management is still needed I find.
You need to eat beans, grains, seeds, nuts, and fruits as well
@@newona4313 lmao yeah
vegan propaganda?@@newona4313
Can you do a video on Inulin and the studies on that? What is inulin and the best form of it? There are a lot of scientific claims of inulin but are they hype.
Also resistant starch or potato starch. So many good studies on all of these.
I was wondering why the price jumped up all of a sudden on now brand psyllium husks on Amazon Lol
Is acacia fiber equally good?
Psyllium can be added into hot drink or hot liquid？thx
Is it safe to consume daily?
I got psyllium husk per your recommendation today, very excited. I watched a recent The Royal Institution video on diet yesterday, where the focus was on protein and fiber. He recommended 30g of fiber in a healthy diet. However psyllium husk has only 1g of fiber in a teaspoon according to my food app.
Two questions: How often should I take psyllium husk per day, and what would the fiber content be? And should I supplement to the recommended 30g of fiber with another fiber compound or is this enough?
Thanks, I enjoy your video's a lot
Hey, but if you are taking high fiber food with your fat soluble vitamins and omega-3 fatty acids dont you decrease an absorbtion of those vitamins?
I think timing is essential, try not to overlap the two
I use it with my ibsd
Do more microbiome videos🙂
Thank you! So it doesn't matter if the husks are already swollen when eaten or do that in the gut?
If not, I'll put some into THE smoothie ... :-)
From what I can gather, no it doesn’t 😀
What about probiotics?
Read the latest consumer lab reports on different brands of psyllium. All have some lead, but some are very low.
The Consumer Lab report results can't be accessed unless you are a member. Did you find out which brands had low lead results?
@@christaherron5759 Now Brand Psyllium was up there with the best (lowest lead levels), so I'm going with it. (am a member, but not on their site right now)
Problem with Psyllium husk is that is not recognized as food - so the level of pesticides and other chemicals is not regulated nor monitored :)
Right.Cottonseed oil is the worst yikes.
There is also a problem eating too much fibre? So we need to be careful to get optimum levels for us. Too much is also not good. Too much fibre leads to bloating and gas. Ps I see on your supplements that you take both nmn and niacin. Can you explain why you take both? Surely nmn is enough to boost nad. Why do you also take High dose niacin?
Is better to take Psyllium Husk in the morning or in the evening? On empty stomach?
Paul Saladino and others in the keto world are saying that fiber is actaully bad. So i am confused??
Interesting the Australian Doctor pays in US dollar in amazon. I wonder if the company paid him in US dollar or Aussie Dollar.
wouldn't chia seeds be better for someone who doesn't have constipation? Is long term use of Psyllium husk viable for healthy people? None of your researchers answered that question...I'm returning my Psyllium husks unopened after my research...
every day I get about a tablespoon on my musli. kind of seems like coconut on it. makes for great well... you know!
What was he dosage of Psyllium husk in the study where subject ate the 180g of hamburger?
Seems weird that they list the grams of food but not the dosage of the psyllium husk.
Other studies were 5 g or 5.1 but it was stated. Not in the link provided though
Seems pretty sloppy reporting by the Cochrane library
I don't get much fibers in my diet cause maybe I don't like fiber foods much. I Always get constipation, bloody stools, hard stool, Big struggle to poop. Like I'm having IBS (Irritating Bowel Syndrome). I did buy psyllium husks and probitic called: Acidophilus Bifidus. I'm thinkung to add Flax seeds, kimchi (fremented foods always has probitic) too to my diet. I'm under test now to see after 2 weeks what happen. If not, that's mean that I have to live permanently eating fibers+probitic both. Seems my body lacks the enzymes of lactase and other enzymes secreted by body to digest.
That supplement stack is growing ever larger! I'll pass on the psyllium. Used to take it a long time ago. Not necessary unless you're constipated. I'll rely on a ketogenic diet, intermittent fasting, and long term fasting for health and well being.
Haha it’s true 😀. Where do you get your fiber from?
Dr Brad Stanfield I chew on my pin tree out front
@@DrBradStanfield Vegetables.
I'll PASS on the psyllium"...so you're taking it again?
What about Inulin ?
Psyllium Husk vs Flax Seed?
its helps my stool soften and u will see it floating on the bowl meaning the food u take was breakdown/digested properly...
Unsinkable shit 🚽 😲❕
I've been taking 2 tablespoons of sauerkraut per day. it's definitely an acquired taste.
Does Psy Husk such as metamucil help reduce blood sugar levels?
Metamucil is loaded with sugar.
@@John-ys7zz they got sugar free brands
Such as stevia
Psyllium is loaded with *lead*. I take it because its the only thing that controls my IBS, but only once a day. Apparently some brands have less lead, but they charge 3x as much and are hard to find where I live (small town Ontario Canada).
Psyllium husk is not a fermentable fiber, instead, it is classed as a viscous fiber. It does help with weight loss, cholesterol, and triglycerides. It is fermentable fiber short-chain fatty acids are made. Beans are a good source.
Eat a variety of whole foods plant base (WFPB) every day. You’ll get your fiber and grow a healthy microbiome. Your microbiome in return will make you healthy. Adopting this strategy has eliminated my season hay fever allergy. I agree with Dr Brad to get your fiber. However I’m not a keto guy, so I would not consider supplementing fiber. WFPB is the healthiest way to get your fiber.
Psyllium may be classified as a viscous fiber, but it's a combination of soluble and insoluble fiber. The viscous classification I'm pretty sure is a texture classification, bc it most certainly is viscous! It makes a thick glurpy gel when mixed with water, I've been tempted at times to use it as a hair styling product😆
A fiber like inulin, on the other hand, is all soluble fiber. The only way I know it's in my tea is it's slightly sweet taste, bc it dissolves completely into liquid.🌱
Wrong. There have been studies proving that it can increase the amount of SCFA in your gut
Hey doc can you do a vid on how to increase stomach acid
Dr Brad! Does taking psyllium husk(or other fibers) before/after meal decrease my fat soluble vitamin/omega-3 absorbtion ?
Probably. I'm pretty sure its just coating your intestines. Thats why you absorb less cholesterol etc.
5 grams can be taken daily????
_" Husks for health !"_ 😉👌
I can buy plain bulk psyllium husk at my bulk food store. Why would I buy a brand for more money?
Many thanks for this video. I’m wary of psyllium supplements because of reports of people ending up with worse constipation and possible obstructions when not consuming enough water to go with it. Personally, I’d rather concentrate on whole food sources, such as beans and seeds.
Is psyllium just another source of resistant starch?
I’d really appreciate your input on resistant starch in general, which is non-caloric and passes through the small intestine to feed the Bifidobacteria in the colon. Resistant starch has been shown to improve insulin sensitivity, lower blood sugar levels, reduce appetite, and improve digestion. There are also reports of it improved sleep via increased GABA and perhaps serotonin. I, myself, have experienced dramatically improved sleep quality and dream recall. Although I largely follow a ketogenic diet, but I’ll have resistant starch 2-3 times per week in small 0.25 cup servings, mainly as cooked and cooled potatoes or rice. (The rice is boiled with 2 teaspoons of coconut oil per 1 cup rice to facilitate resistant starch formation.). Both are cooled in the fridge for 12+ hours. Reheating is okay and doesn’t reduce the resistant starch level. I boil a large batch of both, and store them in the freezer in single servings, then heat in the microwave when I need them over the next three weeks. Easy, fast, cheap. Feeds the good critters inside the gut.
Check out this article:
www.sciencealert.com/scientists-discover-a-new-way-to-cook-rice-that-could-halve-the-calories
Love your channel. Please keep up your seriously amazing work.