Psyllium husk good for constipation, beware of this!

As the number of constipation patients increases due to factors such as dieting or a meat-centered diet, interest is also growing in natural foods that are good for relieving constipation.

 

The shell of the plant seed, known as psyllium husk, is one of them. It is popularly known as a 'constipation remedy,' and there are various products on the market such as laxatives made from psyllium husk, psyllium husk powder, and pills.

 

However, consuming a large amount of psyllium husk indiscriminately to improve constipation can cause problems. This is because the benefits of psyllium husk require sufficient amounts of water.

 

Psyllium husk is characterized by swelling significantly when it comes into contact with moisture in the body. It absorbs water, increases the volume of stool, and helps move the stool through the intestines. At this time, water is necessary for the stool to be expelled smoothly; if you consume a lot of psyllium husk in a dehydrated state, the increased amount of stool may not move properly. If you only eat a lot of psyllium husk to solve constipation, it may actually worsen the constipation.

 

Especially, if you take psyllium husk powder without water, it may block your airway. You must mix it with water before drinking, and also drink a sufficient amount of water afterward.

 

It is also important to follow the recommended daily intake. The recommended daily intake of psyllium husk is within 25 grams.

 

Psyllium husk dissolved in water (left), Psyllium husk powder [Naver Shopping capture]

 

The reason why psyllium husk's laxative effect is gaining attention is because of dietary fiber. Dietary fiber is a key component that facilitates bowel movements. Psyllium husk contains more than 80% of this dietary fiber. Furthermore, the presence of both soluble and insoluble fibers in balanced proportions also contributes to enhancing its effectiveness.

 

It has also been officially recognized for its efficacy. The Ministry of Food and Drug Safety acknowledged that psyllium husk can help with bowel movements.

 

To improve constipation, you can add psyllium husk to a smoothie. Blend apples, bananas, and ice in a blender, then add two tablespoons of psyllium husk and blend again. Psyllium husk has a sticky property, so it should be added at the end. After drinking the smoothie, it is recommended to drink a glass of water and maintain a fasting state for one hour.