What is Isabgol?
Psyllium husk, commonly known as Isabgol, is made from the seeds of the Plantago ovata plant. It comes from the Sanskrit words “asp” and “ghol,” which signify “horse blossom” when combined. The plant’s leaves are tall and narrow, and it contains about 70% dietary fibers and 30% fiber. It’s a plant that grows wild throughout Asia, the Mediterranean, and North Africa. Isabgol, a popular weight-loss supplement that also helps to eliminate toxins from the digestive tract, has a long-range of health benefits to offer. It is a dietary fiber extracted from the seeds of the Isabgol plant, Plantago Ovata. It induces laxation and enhances stool volume.
Where Can Psyllium Husk Be Found?
Psyllium husk has been administered in Ayurveda’s old traditional medicine for ages to enhance overall health and well-being. Modern research has recently validated this traditional wisdom, and psyllium is now acknowledged as one of the most beneficial fibers for maintaining regular digestive health. Psyllium is widely found in cereals, dietary supplements, and baked goods such as bread, cereal bars, and rice/grain cakes, among other items.
On the component panel, look for the words psyllium, psyllium seed, or psyllium husk. It is extracted from the Plantago Ovata shrub, which grows in India’s undulating fields of Gujarat and Rajasthan. Psyllium gets its name from the Greek word “psulla,” which means “flea,” because the plant’s seeds look like clustered fleas. About 15,000 small seeds are produced by each plant!
Isabgol Nutrition Facts (1 tablespoon= 15gm)
Isabgol Has Variety of Names
- It’s called Ashwakarna, Sheetabeeja, Ashwagol, Ashwakarnabeeja, Ishadgola, Snigdhajeeraka, and Ishrawarabola in Sanskrit.
- It’s called Isabgul, Isabgol, Ispaghul, Issufgul, and Isubgol in Hindi.
- It’s called Isapghol, Isabgola in Marathi.
- In English, it’s called Psyllium, Ispaghula, Blond Psyllium, Ripple Grass, and Spogel Seeds.
- It’s termed as Isabakolu, Visamagolu, Isofgolu, and issabagolu in Kannada.
- It’s referred as Ishappukol, Isphagol, Iskolvirai, Ishappukolvirai Iskol in Tamil.
- It’s referred to as Isphagula, Isapagala, and Isapgaluvittulu in Telugu.
- It’s called Ispaghal, Snigddhajirakam, and Karkatasringi in Malayalam.
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Isabgol Dose Recommendations
Capsules and its husk powder are the two types of Isabgol supplements available in local markets, and their dosages range depending on the version. The following are the many types of Isabgol products and their dosages:
Type of product
Before meals, take 1–2 tablespoons of Isabgol powder with plenty of water.
1 Isabgol capsules should be taken with plenty of water before meals.[any of the two meals]
11 Health Benefits of Isabgol (Psyllium husk)
1. Relieves Constipation:- If you get constipated regularly, you are surely aware of how inconvenient it can be. It has several advantages, one of which is that it attracts water into your intestine. This improves stool volume by tying it to partially digested food and absorbing the surplus water.
The stool softens, making it easier to pass. If you’re continually constipated, include Psyllium Husk in your daily diet to help with stool regularity. Because it is high in fiber and has a Guru (heavy) character, isabgol aids in the management of constipation. Because of its mild Rechana (laxative) character, it also increases intestinal contractions and peristaltic motions, allowing for easier stool ejection.
2. Aids In The Prevention Of Diabetes:- Other advantages include blood sugar control. It is particularly good at slowing down glucose absorption in your body. As a result, your food digestion will be slowed. Individuals with high blood sugar levels benefit from delayed stomach evacuation. Fiber, unlike other carbs, does not break down into simple sugars. It makes you feel fuller for longer. Psyllium Husk has also been shown to aid in the reduction of insulin levels in some people. To get the best results, combine Isabgol with other foods rather than eating it alone.
DOSE:– You can include it in your diet by taking 1-2 Isabgol capsules once or twice a day.
3. Neutralizes Acidity:- Most people suffer from acidity, which is why Isabgol is also prescribed for them. The gastrointestinal advantages of isabgol are remarkable. Psyllium Husk is a great way to treat acid reflux because it coats the lining of your stomach with a protective coating that protects it from irritating acids and meals like fatty, spicy, greasy, and citrus fruits. By regulating the release of stomach acids, Isbagol also minimizes the number of acidity episodes. Psyllium husk forms a coating that protects the stomach lining from acidity.
4. Assists In Cholesterol Management:- Isabgol’s fiber is low in fat, which is important for heart health and maintaining a healthy cholesterol level. As a result, Isabgol defends your heart as well. What is the mechanism? Isabgol produces a thin film over the gut walls that stops cholesterol from being absorbed from food.
Psyllium husk also effectively eliminates salt from the body, which is beneficial for people suffering from heart and coronary artery disease. The advantages of isabgol for your heart don’t stop there. It can also help with hypertension and high blood pressure, two conditions that are harmful to cardiovascular health but can be managed naturally with Isabgol supplementation.
5. Good for Digestive Tract:– Psyllium husk aids in the cleansing of the digestive tract by removing toxins from the body. It absorbs all harmful substances in the digestive tract and helps to eliminate them through stool and urine. Toxin elimination not only makes your body feel good, but also gives your skin a healthy glow.
6. Diarrhea is easily Relieved:- Psyllium husk helps with various types of bowel issues, including gastrointestinal disorders. Isn’t it too good to be true? However, Isabgol is the king of regulation. This is why Psyllium Husk’s propensity to absorb water can aid in the treatment of diarrhea. Mix Isabgol with curd and eat the concoction to get rid of dysentery.
Curd’s probiotics aid in the healing of stomach illnesses, while Isabgol aids in the hardening of runny stools. It’s wonderful that Isabgol is gentle enough to be used by patients who suffer from Irritable Bowel Syndrome. Diarrhea is never fun, and it’s worse while you’re menstruating. Isabgol’s anti-secretory and anti-diarrheal effects aid in the relief of diarrhea.
7. Good for Weight loss:- On an empty stomach in the morning or before bedtime is the optimum time to take Isabgol for weight loss. It can help you lose weight naturally by suppressing your appetite. Isabgol enhances satiety, reduces overall fat consumption, and decreases hunger pangs. All fibers can condense into a viscous fluid, which aids in weight loss and satiety.
Another way to regulate weight growth is to decrease stomach emptying and reduce hunger, both of which control the body’s calorie intake. Its supplements can readily provide this requirement. We can take up to 10g of Isabgol before breakfast and lunch, the urge for food and hunger can be diminished.
8. A good option Celiac patients:- It’s gluten-free, which makes it easier for anyone with gluten sensitivity to get the daily fiber they require. Constipation may occur as a result of a gluten-free diet’s lack of fiber. Constipation is frequently relieved by adding dietary rice bran or ispaghula husks; psyllium fiber and methylcellulose supplements are gluten-free as well.
9. Minor Anal Fissures Can Be treated with Isabgol:- It can also assist anal fissures if that’s a concern for you. This supplement keeps your feces softer and slides more easily, which aids in the healing of anal fissures and inhibits the formation of new ones. Because of its Sita (chill) and Guru (heavy) qualities, It aids in the treatment of hemorrhoids.
Because of its mild Rechana (laxative) character, It also increases intestinal contractions and peristaltic motions, which aids in the transit of feces. Chronic constipation is the cause of hemorrhoids. Psyllium husk contains a lot of fiber. It aids in the absorption and retention of water. This results in a stool that is thick, soft, and simple to pass. As a result, Isabgol helps to relieve persistent constipation, which can lead to piles.
10. Treat Ulcerative Colitis:- Due to its ability to balance Vata and Pitta, isabgol aids in the treatment of inflammatory bowel illness. Due to its Guru (heavy) nature, Isabgol adds volume to the waste and absorbs excess water, allowing for easier stool passage and controlling the frequency of motion. Because of its Sita, it also helps to prevent intestinal irritation (potency), it also adds a layer of protective lining to the inner surface of the stomach, which helps to reduce hyperacidity.
11. Good for Skin:– In the case of skin disorders such as acne or pimples, it is effective. Kapha aggravation, according to Ayurveda, creates greater sebum production and pore blockage. Both white and blackheads occur as a result of this. Another reason is Pitta aggravation, which results in red papules (bumps) and pus-filled inflammation. Applying a paste of it to the skin helps to reduce excessive sebum production and unclog pores. Its Sita (cool) and Ropan qualities also aid to relieve inflammation and provide calming effects.
Ways to Consume Isabgol (Psyllium husk)
Powders and supplements are the two most common forms of psyllium. Here are some of the best psyllium uses:
1. Egg replacer:- Psyllium is popular among vegans because it thickens and gelatinizes when mixed with water, making it an excellent egg substitute and binder in baked goods. Mix 1 teaspoon of psyllium with 3 tablespoons of water to form a psyllium egg. In this Sweet Potato Latkes recipe, look at the binding activity.
2. Oatmeal:– Whether you prefer instant, steel-cut, or overnight oats, you can add 1-3 teaspoons of psyllium to your porridge.
3. Baked Goods:- One tablespoon of psyllium can be added to any of your favorite cakes and bread to increase their fiber content and make them healthier for your digestive system, intestines, and heart.
4. Smoothies:- For a fiber boost, add a spoonful of psyllium to your favorite fruit or protein smoothie.
Adverse Effects of Isabgol
Psyllium husk can cause various negative effects because it has laxative properties and causes intestinal bulk. To avoid constipation, always take psyllium with a full 8-ounce glass of water and drink at least 6 to 8 full glasses of water throughout the day. Taking psyllium pills without enough liquids might induce swelling and, in severe cases, choking. If you have bowel obstructions or spasms, or if you have trouble swallowing, this product is not for you. It should not be taken by anyone who has an esophageal stricture (a constriction of the esophagus) or any other narrowing or obstruction of the gastrointestinal tract.
Gas and bloating are two potential negative effects of any fiber product. Before eating psyllium, anyone with kidney illness should consult their doctor. It is recommended that you drink plenty of water when taking it. If Isabgol swallows without water, he risks choking. According to some accounts, Its uses are linked to allergies, respiratory issues, and itching. Some signs of bronchial irritation have been observed after inhaling the emissions of psyllium.
For ages, Isabgol has been in use. And it’s reasonable to state that, among other things, it’s one of the greatest fibers for digestive health and weight loss. For ages, Isabgol has been in use. And it’s reasonable to state that, among other things, it’s one of the greatest fibers for digestive health and weight loss. Psyllium fiber is available in powder, granules, capsules, liquid, and wafer form. It’s normally taken one to three times each day, with the dosage varied depending on the disease, and it’s usually prescribed by your doctor.
If you’re taking it as a powder or granule, mix it with eight ounces of fruit juice or another drink. To avoid side effects, drink at least eight ounces of fluids before taking psyllium, and 6 to 8 glasses of water throughout the day. Psyllium can be added to baked dishes, soups, stews, and even liquefied vegetables, in addition to being added to fruit juices or water and sipped straight. Cooked psyllium should be blended with enough liquid to allow the husk to absorb and bulk up, lowering the risk of constipation.
1. How many calories are in a spoon of Isabgol?
35 calories are in a spoon of Isabgol
2. Is Isabgol allowed in the keto diet?
Because psyllium is entirely made up of carbs, you may believe it’s off-limits to keto dieters. However, because the vast majority of the carbs originate from dietary fiber, the net carb count is quite low, making psyllium husk OK to consume when following a low-carb diet. Psyllium Husk Powder has 8 gm of total carbohydrates, but they’re all the fiber, so each serving has 0 gm of net carbs.
3. Is it OK to take Isabgol every day?
To decrease cholesterol, take 10-20 grams of Isabgol each day with 8 ounces of water.
4. Does Isabgol cause gas?
Psyllium and methylcellulose (and presumably calcium polycarbophil) do not promote gas production, but they can cause bloating. This could be owing to the fibers’ ability to inhibit the passage of gas through the intestine.
5. When should I take psyllium husk morning or night?
Before consuming, mix the powder or granules with a full glass (8 ounces) of water or fruit juice. Capsules should be eaten whole with a glass of water (8 ounces). It is preferable to take your doses immediately following a meal. Psyllium can be taken first thing in the morning or right before bedtime.
6. How long does it take for psyllium husk to work?
Within 12 to 72 hours of using psyllium, you should have a bowel movement. Without seeing a doctor, do not take psyllium for more than 7 days in succession. Using a laxative too frequently or for too long can result in serious gastrointestinal problems. If your symptoms do not improve or worsen, contact your doctor or a health professional.
7. Psyllium interacts with which medications?
If you are on any of the medications listed below, you should not use psyllium supplements without first consulting your doctor.
- Antidepressant medications
- Carbemazepine (Tegretol)
- Cholesterol-lowering medications (bile acid sequestrants)
- Diabetes medications.