How does Psyllium husk help with Constipation?

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Psyllium Husk is basically a fiber comprising of complex carbohydrates. It's extracted from Psyllium, a plant from its coating around the seed hence completely natural. Psyllium huskis an excellent means of getting more dietary fiber into a person’s diet because of high fiber count compared to grains. Psylliumhusk, offers approximately 71 grams of fiber for 1/3 of a cup. It is a dietary fiber supplements in most of the manufacturer’s product. For those suffering from constipation or diarrhea, appropriate daily dietary fiber intake can help improve their health condition. As psylliumhusktravels through the human digestive tract, it absorbs water, but is not digested. These results in stool that is bulkier, but also softer, translating to fewer problems when passing stool.

How to take psyllium husk

The steps generally followed for taking psyllium husk are as below:

  • Mix half of the quality prescribed psyllium husk with orange juice, milk, soy or juice in a glass and stir it thoroughly.
  • We can take it one to three times a day, and we need drink glass of water after taking it.
  • Take psyllium before meals interval up to 20 minutes before to feel full from it to support weight loss.

What is dietary fiber?

Dietary fiber is an important ingredient of food, but this is not affected by the digestive process in the body. Fiber is a helpful aid in weight management. Fiber is only metabolized in small quantity while the rest passes through the stool. Generally two types of dietary fiber are identified one is soluble and the next is insoluble.

Soluble fiber consists of small amount water and turns to gel on digestion. Soluble fiber slows down digestion and nutrient absorption and helps lower cholesterol and blood sugar levels. Best available source for soluble fibre is oat bran, barley, nuts, seeds, beans etc,

Insoluble fiber helps in the passage of foods through intestinal walls and stomach to the stool making the bowel movement easier. Insoluble fibre mostly found in wheat bran, vegetables, and whole grains.

Daily fiber in take for women is

  • 25 gm/day, for women below 50
  • 21 gm/per day, for women above 50

Daily fiber in take for men is

  • 38 gm/day, for men below 50
  • 30 gm/day, for men above 50

Bulk laxatives

Bulk laxatives helps relieve constipation and comprise of fiber that adds weight and draws water into the stool. It generally acts upon intestines by producing a bowel movement. It is recommended to drink good quantity of fluids to avoid obstruction of bulk laxatives in the colon. Some forms of bulk laxatives available in the market are:

Psyllium, also known as Isphagula, is a natural (plant-based) form of soluble fiber. Psyllium is sold under a variety of brand names, Fiberall, Genfiber, Konsyl, and Metamucil.

Other fiber adding products available on the market are Calcium polycarbophil and Citrucel. Calcium polycarbophil is a synthetic form of fiber, In contrast to psyllium, calcium polycarbophil does not interact with gut bacteria and so doesn't produce as much gas. Calcium polycarbophil is sold as, Fibercon, Equalactin.

Citrucel is the only product that contains methylcellulose. Methylcellulose contains both synthetic and natural fiber. It is also resistant to action by intestinal bacteria.