The eating habits of modern society are often characterized by heavily processed and sugary foods, fast food and too much meat.
All of these can be causes of sluggish bowel movements, irritable bowel syndrome or frequent diarrhea.
Psyllium husk have been used as a remedy for a good 1000 years, we have only had the superfood trend for a few years.
The psyllium husk thus joins the ranks of nutritious and well-known superfoods such as chia, linseed, goji berries, maca and acai.
Why are psyllium husks so healthy?
- Fiber Bombs: At least 30 grams of fiber are taken every day German Nutrition Society (DGE) recommended. However, many have problems in consuming this amount through food. Psyllium husks contain a particularly high proportion of fiber – 100 grams contain an average of 70 grams of fiber. However, you should take a maximum of two teaspoons (approx. 10 grams) a day. When consuming, it is important to absorb a lot of liquid at the same time.
- Outside hui: The husks of psyllium in particular contain many mucilages, which have a very high swelling capacity and support intestinal activity by helping the chyme to get through the digestive tract quickly.
- Detox superfood: Psyllium husk is a natural helper that gently cleanses the intestines and frees the body of both toxins and disease-causing pollutants.
- Digestive aids: They bind liquids strongly and are a gentle remedy for diarrhea. The high content of soluble fiber, which is not absorbed by the body, also helps to make the bowel easier. The volume of the intestinal contents increases, which stimulates digestion and becomes mildly laxative.
- Diet helper: The fiber helps to digest carbohydrates very slowly and thus avoid food cravings. Due to the large volume of the food, the feeling of fullness starts early and lasts longer.
- Natural remedy: Psyllium husk can be used to support type 2 diabetes. They keep the insulin level constant and thus relieve the pancreas. In addition, they have a lowering effect on elevated cholesterol levels. They can help make an acidified body more alkaline and their antioxidant flavonides protect the cardiovascular system.
Do psyllium husks help you lose weight?
Very clear yes! The small tender seeds are rich in high-quality fiber, which keep the insulin level constant, satiate you for longer and thus prevent unnecessary snacks and cravings.
For example, it is advisable to replace part of the flour with psyllium husk during baking and dishes with lots of vegetables, protein and eating healthy fats.
In combination with everyday movement and moderate sports units such as jogging, strength training or cycling, the goal of “ideal weight” can be achieved in a healthy way.
Psyllium husk: nutritional values and calories
Psyllium husks are real fiber bombs. With a fiber content of at least 70 grams per 100 grams, it is easy with them to achieve the recommended 30 milligrams per day – especially if you rely on vegetables and whole grains containing fiber in your diet.
With the low carbohydrate content of 4 grams per 100 grams, they are also for a protein-rich Low carb nutrition is ideal.
The table shows the calories and the most important nutrients and ingredients of psyllium husk:
|Nutrients and ingredients||
in 100 grams (average)
What you need to know about psyllium husk
There are psyllium seeds and psyllium husks – however, the husks of the small miracle seeds are particularly nutritious. In ground form, they can be used in a variety of ways because their taste is almost neutral.
They essentially consist of indigestible fiber and also indigestible mucilage. Psyllium husks swell up to 50 times the volume, while the psyllium seeds only swell up to 15 times.
In general, a distinction is made between Indian psyllium (Plantago ovata) and psyllium from Plantago afra, which are mainly found in Germany.
Preparation and kitchen tips
When eating psyllium husks, it is very important to drink enough and not to exceed the recommended intake, as this can lead to considerable constipation and a lack of fluids.
The recommended amount for psyllium husk is 10 to a maximum of 30 grams, which corresponds to about one to a maximum of two teaspoons. They can be stirred into water or juice (at least 250 ml) and should be drunk immediately. It is best to drink another glass of liquid immediately afterwards.
The swelling properties of psyllium husks can be used just as well when thickening food (e.g. fruit pudding) or when baking bread and other baked goods. However, they can also be easily sprinkled over the daily cereal, stirred into the yoghurt or processed into a smoothie.
Bake with psyllium husk flour
In addition to the psyllium husk, the use of Psyllium husk flour. You should never replace other types of flour 1: 1 – but they can be mixed as needed. The varieties are very good for this: walnut flour, almond flour, soy flour as well as linseed flour or flaxseed meal.
Both the carbohydrate content and the total calories are reduced significantly and the psyllium husk flour can be wonderfully integrated into a calorie-conscious low-carb diet.
Fit For Fun Recipe: Low Carb Seed Bread
The special thing about this type of bread is that it contains no flour. Flax seeds, chia seeds, psyllium husks, hazelnuts, sunflower seeds or replace Quinoa this ingredient.
In addition, the seed bread is vegan, low carb and gluten-free – so it fits into any diet.
Recipe: low carb seed bread
German Society for Nutrition V. https://www.dge.de/
Pharmacy lookout https://www.apotheken-umschau.de/heilpflanzen/flohsamen