Getting the right amount of fiber can sometimes feel like a challenge. Enter psyllium – a powerful and natural fiber supplement that can do wonders for your digestive health. 

Psyllium is renowned and used as a natural ally to help regulate digestion, intestinal transit and much more…

The part of the plant that is used for this purpose are the mature seeds, from which only the external covering is isolated, called the cuticle or, more commonly, peel.

Let's dive into how to integrate psyllium into your diet and enjoy the benefits of this super fiber with some tasty recipes.

Psyllium, a natural source of fiber

The term “psyllium” refers to the plant from the Plantaginaceae family, scientifically known as Plantago ovata, which is primarily found in India. It is cultivated for its seeds and the husks that cover them, both of which serve as an effective natural remedy for gastrointestinal disorders.

Psyllium husks are particularly rich in fiber. The mucilage, when in contact with water, absorbs liquid, increases in weight, and forms a gel that promotes normal stool volume and consistency. This effect, called "bulk forming," helps stimulate peristalsis and is commonly used by those suffering from constipation, though it offers benefits beyond that.

Psyllium also has an emollient and soothing effect on the digestive system. The mucilage adheres like a microfilm to the walls of the intestinal lining, providing an anti-inflammatory action.

Finally, psyllium acts as a prebiotic, selectively encouraging the growth and activity of beneficial bacteria in the gut.

Why is psyllium important?

Fiber is an essential part of a healthy diet, helping with digestion, maintaining gut health, regulating blood sugar, and even supporting heart health. Many people, however, struggle to get enough fiber through their regular meals, which is where psyllium can step in. Here's why you should consider adding it to your routine:

1. Digestive Health: Psyllium helps to regulate bowel movements and prevent constipation. By absorbing water in the gut, it adds bulk to the stool, making it easier to pass.
   
   

2. Gut Health: The fiber in psyllium acts as a prebiotic, feeding the good bacteria in your gut, which is crucial for overall digestive health and immune support.
   
   

3. Weight Management: As a soluble fiber, psyllium absorbs water and swells in your stomach, helping you feel fuller longer. This can assist in weight management by reducing hunger cravings between meals.
   
   

4. Heart Health: Psyllium can help lower cholesterol levels by binding to fats in the digestive tract and promoting their removal, potentially reducing the risk of heart disease.

Psyllium: How to take it

Both seeds and husks of psyllium are effective, but the husks have a greater swelling capacity. In fact, to obtain the same effects, you would need to consume approximately three times as many seeds as psyllium husks alone. 

When choosing psyllium husks, it’s important to look for high purity levels for the best results. NaturaleBio's psyllium husks are of the purest grade, boasting 99% purity. This means that they contain only 1% of harmless foreign materials, which is normal for this type of product. Most psyllium husks on the market typically have a purity of around 95-98%.

Psyllium husks have a neutral flavor and a very light color. This light color can actually be used to verify the percentage of purity, as higher-purity products will have a lighter, more translucent hue. For best results, always remember to drink plenty of water when consuming psyllium husks. Because of their high water absorption properties, they require adequate hydration to work effectively.

How to integrate psyllium into your diet

Now that we know why psyllium is beneficial and how to select the best product, let’s explore some simple and tasty ways to incorporate it into your daily diet.

1. Start your day with a psyllium smoothie

A smoothie is a quick, delicious way to add psyllium to your diet. Blend a teaspoon or two of psyllium husk powder into your favorite fruit smoothie. The fiber will blend seamlessly, and you won't even taste it. Just be sure to drink plenty of water, as psyllium absorbs liquid and can thicken quickly.

Pro tip: Combine psyllium with fruits like berries, bananas, or even spinach for an extra fiber boost.

2. Mix psyllium with water or juice

One of the simplest ways to consume psyllium is to mix a teaspoon of psyllium husk powder with a glass of water or juice. Stir it well and drink immediately. It will expand and thicken, so it’s important to drink it quickly to avoid it becoming too thick.

3. Add to your morning oatmeal

Add a tablespoon of psyllium to your oatmeal or porridge. As it cooks, the psyllium will soak into the oats, enhancing the fiber content of your meal without affecting the taste. It’s an easy way to give your breakfast a nutritional boost.

4. Baking with psyllium

You can also incorporate psyllium into baked goods like bread, muffins, and pancakes. Add a spoonful to your dough or batter to increase the fiber content without altering the flavor too much. If you're gluten-free, psyllium is often used in gluten-free baking to help create a more structured texture.

5. Incorporate psyllium into yogurt or pudding

Stir a spoonful of psyllium into your yogurt or a homemade pudding for a fiber-rich snack. The texture will thicken up, providing a satisfying treat that’s also good for your gut health.

Recipes with Psyllium

Psyllium is not only versatile in how you can consume it but also in how it can be used in cooking. Here are a few easy and delicious recipes featuring psyllium:

Moringa and chocolate smoothie

A rich and nutritious smoothie rich in fiber that will give you energy and vitality all day long.

Ingredients:

• 1/3 teaspoon of NaturaleBio Moringa powder
• 1 and 1/2 tablespoon NaturaleBio cacao powder
• 1/3 teaspoon of NaturaleBio psyllium husk
• 1 cup almond milk
• 2 tablespoons of oats
• 2 frozen bananas
• 3 dates

Blend all the ingredients until you reach a smooth and creamy mixture, to serve with your favorite topping, fresh fruit or seeds!

Cherry chia pudding

A delicious pudding made from vegetable milk and chia seeds. It can be customized in many variations!

Ingredients:

• 500 ml of vegetable milk
• 80 g chia seeds
• 200 g pitted cherries
• 80 ml apple juice (or water)
• 2 tablespoons coconut or brown sugar
• 1 teaspoon of NaturaleBio psyllium husks

In a blender, combine the cherries, apple juice, sugar, and psyllium husks and blend until smooth. Cook the mixture in a saucepan for 5 minutes. After it cools, mix with vegetable milk, chia seeds, and the remaining sugar, then refrigerate overnight. Top with your favourite toppings such as; nut butter, fruits, chia pudding, and granola for a wholesome snack.