Psyllium – low calorie grain full of fiber, ideal for preparing healthy meals

If you’ve been wondering what Psyllium is and how to use it in food, you don’t have to waste any more time – we’re bringing you the answers to those questions and some suggestions for this food item.

This is a great article and good source of soluble fiber. Its main characteristic is – water accumulation and swelling.

It is known that fibers help regulate digestion, cleanse the body of toxins, speed up metabolism and lose excess pounds.

In food, psyllium is used as a thickener and stabilizer, while in phytotherapy for chronic constipation, dysentery, diarrhea, bladders, intestinal motility problems with stool loss (in anal fistulas, hemorrhoids, pregnancy, irritable bowel syndrome, after bowel surgery) and superficially inflamed.

Regular intake has a good effect on stool regulation, but it can also help with cardiovascular diseases and diabetes

What exactly is psyllium?

Psyllium is obtained from the seeds of the Indian plant (Plantago psyllium). Contains polysaccharide mucous secretions, which in themselves bind water and have the ability to increase volume up to 15 times.

So, if you want to increase your fiber intake, psyllium is an excellent source, because 100 g of psyllium has 350 kcal, even 71 g of fiber, making these grains among the best sources of fiber in the world!

It contains neither protein nor fat.

Impact on the organism

Lower Cholesterol – The soluble fiber in psyllium seeds can help lower cholesterol.

Colon cancer – although it has been thought that fiber may help prevent colon cancer, subsequent studies have failed to verify this qualitatively.

Constipation – psyllium acts as a mild laxative. In the digestive system, it swells and stimulates intestinal peristalsis, which means emptying.

Diabetes – there is a possibility that a diet rich in fiber can help lower blood sugar levels. However, additional evidence is needed.

Diarrhea – can help with mild diarrhea. Due to its water retention qualities, it helps the stool to firm up and slow down its passage through the digestive tract.

Heart disease – soluble fiber in food is associated with lower triglycerides and therefore reduces the risk of heart disease.

How to use?

Food preparation

Psyllium plays a major role in food preparation. So the role of starch in crepes and similar buns is to thicken the composition and give volume.

You can use it in anything that needs to add density and volume to food.

You can mix it into various cookies for cakes and in this way at least partially replace the flour.

It withstands baking and boiling well, while the longer you let it stand, the denser the composition will be.

It does not have any specific taste on its own, so it can be combined with both sweet and savory foods.

Add psyllium to shakes, oatmeal, wherever you want a thick texture. The amount in which you add it is about one to two spoons, it should not be excessive.

There are many recipes online that include psyllium.

Dosage to solve some of the health problems:

Half a teaspoon to two teaspoons are dissolved in a cup of lukewarm water. Mix well and drink before it thickens.

If you drink it for the first time, it is better to start small, from half a small spoon and gradually increase the dose.

The main advantage is poor digestion and therefore does not affect the daily calorie intake much.

Due to their qualities, it is a qualitative ingredient in food preparation when we take care of the intake of carbohydrates and generally the daily intake of calories.


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