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Pack in fibre
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Before you reach for isabgol, boost fibre intake to tackle constipation
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PSYLLIUM, THE source of isabgol, is a general name for several members of the plant genus Plantago, whose seeds we value for their mucilage. The word Isabgol comes from the Persian words "isap" and "ghol" that mean "horse ear", which accurately describes the shape of Indian or `blood' Plantago seeds. Isabgol is not a food but it is a common additive in many high-fibre breakfast cereals and is also the main ingredient in many bulk-forming laxatives.
Psyllium mucilage or husk is a white fibrous material that comes from milling the outer layer of the Plantago seed. The husk is hydrophilic and forms a clear mucilaginous gel upon absorbing water and increases in volume by ten-fold or more. This forms the basis for its use as a thickener in ice creams and frozen desserts and also as a laxative. Like all dietary fibre, the intestine cannot digest Psyllium husk, which absorbs water and thereby softens and increases stool volume while also stimulating bowel movements.
Diet supplement
Soluble fibres like isabgol, that form a clear gel in water can, as part of a diet low in saturated fat and cholesterol, reduce the risk of heart disease. Dietary supplementation with such soluble fibres lowers total cholesterol and LDL levels and also normalises blood glucose levels and insulin responses. Current guidelines recommend 7 gm of Psyllium husk a day to lower LDL levels.
All Psyllium supplements must be taken with plenty of water to be effective. Psyllium supplementation is not necessary for those who are already eating plenty of high-fibre foods everyday.
Natural dietary fibre from foods like whole grains, brown rice (not polished rice), fruit, vegetables, salads and legumes is still the best source of fibre. For adults who are 50 years of age or younger, the guidelines advise total dietary fibre intake of 38 g/day for men and 25 g/day for women.
For adults over 50 years of age, the recommended intake is 30 g/day for men and 21 g/day for women. Psyllium can interact with many drugs and an excess of it retards the absorption of some minerals, so consuming too much of it or without the advice of a physician is not a good idea. Psyllium reduces the absorption of lithium, carbamazepine, warfarin and digoxin.
If you are on a healthy balanced diet with plenty of whole grains, fresh fruit and legumes, you do not need dietary fibre supplementation. If you suffer from constipation, first raise your intake of natural fibre from these sources before you buy isabgol.
RAJIV. M
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