Psyllium, how to take it to integrate fiber into your diet

A plant increasingly used for its important beneficial properties: let's find out more about Psyllium, how to take it and valuable advice on how to best integrate it into your diet.

The Psyllium It 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, called cuticle or, more commonly, is isolated. peel.

But let's see in detail the uses of Psyllium, how to take it and some tasty recipes.

Psyllium, a natural source of fiber

The term “psyllium” refers to the plant that belongs to the psyllium family. Plantaginaceae , its scientific name is Plantago ovata and comes mainly from India.

It is grown for its seeds and the husks that cover them, which are an effective natural remedy for gastrointestinal tract disorders.

Psyllium husks in particular are very rich in fibre, the mucilage in contact with water increases its weight forming a gel that promotes the normal volume and consistency of the faeces.

This effect called “ bulk forming ” helps stimulate peristalsis and is exploited by those who suffer from constipation, but not only.

He also has an emollient and soothing action on the digestive system thanks to the presence of mucilage which, adhering like a microfilm to the walls of the reddened mucous membranes, would have an anti-inflammatory effect.

Finally, it has a prebiotic effect , selectively promoting the growth and activity of the “good” bacterial flora present in the intestinal tract.

Psyllium how to take it

Both the seeds and the husks are effective, but psyllium seed husks have a greater swelling capacity .

In fact, to obtain the same effect you would have to consume about three times as many seeds as psyllium husks alone.

It is important to remember to always drink the right amount of fluids when ingesting psyllium seed husks.

Psyllium husks have a neutral flavor and the color is very light, from this it is possible to verify the percentage of purity of the product because there are various shades.

NaturaleBio's psyllium husks they are of the purest grade, that is 99% purity . This means that it contains only 1% foreign material, i.e. substances that are harmless and normally found in this type of product.

Usually on the market you can find psyllium husks with a purity of about 95-98%.

Uses in cooking of psyllium

We have clarified the numerous beneficial properties which make it important to include Psyllium in your diet, now let's see how to do it!

Psyllium can be added to recipes or drinks as a cooking ingredient in its own right.

It is usually added to drinks, smoothies or yogurt, but also to hot water, tea, milk or fruit juices.

It is added to sweet recipes and baked goods in order to increase their softness and volume.

For example, it can be used in bread dough, cakes, biscuits… psyllium will make dishes more digestible and healthy.

It is highly appreciated as a thickener and, being gluten-free, is suitable for those suffering from celiac disease.

Psyllium intake should always be accompanied by an adequate amount of water.

Let's see together how to take psyllium with some tasty recipes!

Recipes with psyllium

Psyllium is great for making baked goods like homemade bread dough.

It can be added to any type of dough and will make it soft and digestible: herb bread, bread with dried fruit, sandwiches with legume flour or crunchy crackers are just some of the recipes that can be made with psyllium husks.

In addition, you can also add to sweet doughs such as cakes, cookies, pancakes or inside tasty smoothies and puddings!

Moringa and Chocolate Smoothie

A rich and nutritious smoothie rich in fiber that will give you energy and vitality throughout the day.

Ingredients:

• 1/3 teaspoon of Moringa Powder NaturaleBio
• 1 and 1/2 tablespoon Cocoa Powder NaturaleBio
• 1/3 teaspoon of Psyllium Husk NaturalBio
• 1 cup almond milk
• 2 tablespoons of oats
• 2 frozen bananas
• 3 dates

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

Cherry Chia Pudding

A delicious pudding made with 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 psyllium husks NaturaleBio

Place the pitted cherries, apple juice, 1 tablespoon of sugar, and psyllium husks in a blender and blend until smooth and homogeneous.

Transfer the mixture to a saucepan, bring to the boil and cook over low heat for 5 minutes.

Turn off the heat and let cool completely.

Mix the plant-based milk, chia seeds and the remaining sugar and let the mixture rest in the refrigerator overnight.

Place a layer of fruit jelly on the base of the glass, add the chia pudding until the glass is full and complete with a spoonful of jelly, 2 cherries and the granola.