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.

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.

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” indicates the plant that belongs to the familyPlantaginaceae, its scientific name is Plantago ovata and mainly comes from India.

It is cultivated for its seeds and the peels that cover them, which constitute an effective natural remedy for disorders of the gastrointestinal tract.

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

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

It also 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 mucous membranes reddened, they would have an anti-inflammatory effect.

Finally, it has aprebiotic effect, selectively favoring the growth and activity of the "good" bacterial flora present in the intestinal tract.

Psyllium how to take it

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

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

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

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

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

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

Cooking usesof psyllium

We have clarified the numerousbeneficial propertiesthat make it important to take Psyllium into your diet, now let's see how!

Psyllium can be added to recipes or drinks as a real cooking ingredient.

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 products 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 it is suitable for those suffering from celiac disease.

The intake of psyllium must always be accompanied by an adequate quantity of water.

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

Recipes with psyllium

Psyllium is well suited for the preparation of baked products such as dough for homemade bread.

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

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 NaturalBio Moringa powder
• 1 and 1/2 tablespoon NaturalBio cocoa powder
• 1/3 teaspoon of NaturalBio 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 NaturalBio psyllium husks

In a blender, insert the pitted cherries, the apple juice, 1 tablespoon of sugar, the psyllium husks and blend until you obtain a smooth and homogeneous mixture.

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

Turn off the heat and let cool completely.

Mix the vegetable milk, chia seeds and 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 filled and complete with a spoonful of gelatin, 2 cherries and the granola.