What is psyllium?
Blond psyllium, also called “Indian plantain”, is a plant whose seeds are edible. Each of them is protected by a husk or seed coat, mainly made of mucilage.
This viscous substance containsa large amount of fiber and proteins. It is what gives psyllium its beneficial effects on the digestive system.
During digestion, its soluble fibers can absorb water from food. They turn into a gel that facilitates bowel transit and improves stool consistency.
Thus, psyllium is useful for relieving constipation but also for diarrhea, ulcerative colitis, and irritable bowel syndrome.
Its fibers also have prebiotic properties. Beneficial for the microbiota, they contribute to the growth of a healthy, balanced gut flora.
As shown by this study, taking psyllium improves the composition of the microbiota by increasing populations of beneficial bacteria.
Also read | How to choose the best psyllium?
Psyllium is not dangerous. However, there are contraindications, and its consumption is not recommended for certain people. It can also cause side effects.
When is it contraindicated?
In case of gastrointestinal obstruction
People with a gastrointestinal obstruction should avoid consuming it. Indeed, soluble fibers increase the size and the volume of stools. They can therefore worsen the obstruction.
For the same reason, psyllium is not recommended in cases of fecaloma, gastrointestinal stenosis (narrowing of the intestine), or stenosis of the colon.
In case of nutritional deficiencies
If you suffer from nutritional deficiencies, avoid consuming psyllium. Indeed, it can reduce the absorption of certain vitamins and minerals such as zinc, iron, calcium, magnesium and vitamin B12.
In people with diabetes
In this case, it does not pose a real danger. It may even be helpful for regulating blood sugar, as shown by this study.
However, regular use of psyllium requires an adjustment of antidiabetic treatment. Indeed, it can reduce the absorption of hypoglycemic medications. It is therefore important to be followed by a doctor who, if necessary, will adjust the medication dosage.
Finally, it is preferable to take psyllium separately from medications, at least 2 hours before or after.
What are its side effects?
Main side effects
Psyllium is generally well tolerated by the body. Nevertheless, it is possible to experience side effects:
- bloating
- flatulence
- intestinal issues
These symptoms appear when you first start taking it. They are usually temporary and will eventually disappear. If not, you should reduce the dose or stop taking it.
Although rare, there are also cases of psyllium allergy. This can result in difficulty breathing, vomiting, a skin rash, or swelling after taking it. In that case, stop taking it and consult a doctor.
Precautions for use
While taking psyllium, listen to your body. Start with small doses, then increase gradually according to your digestive tolerance.
Psyllium should not be used for too long: no more than 10 days.
Also remember to stay well hydrated. Drink plenty of water (1.5 to 2 L/day) to avoid any risk of intestinal blockage.
