Although it has been used for centuries for its action for the intestine, Psychium has appeared in an avalanche of social networks posts by the eager “weight loss” effects. Such acting has even been equated with that of modern medicines that promote weight loss – those that contain molecules such as Semaglutida, present in Ozepic, and Tirzepatida, from Mounjaro.
Your name comes from the Greek, psullawhich means “flea”. Such designation is all about the format and size of the seed of Plantago Ovata Forska native plant from Asia, but also appears in the Mediterranean region.
The grain offers small amounts of protein, mineral salts, among other nutrients, but their biggest treasure is in the shell. “It contains soluble fibers,” says nutritionist Deborah Masquio, a teacher at São Camilo University Center in São Paulo.
Due to this feature, food was already used in antiquity by Chinese and Indians to combat intestinal ills. In the 16th century, according to historical reports, it was disseminated in Europe by the same attributions.
From the 1970s, studies involving Psyllium began to appear in the scientific literature. “In addition to acting in the gut, there is evidence of positive impacts on the balance of cholesterol levels, blood glucose control and satiety,” Masquio lists.
But even though there are evidence that Psyllium can help prolong satiety, there is a great discrepancy between its effects and the results obtained via medication. “People want a miracle,” says nutrologist Celso Cukier, from Hospital Israelita Albert Einstein. And preferably, be something closer to the natural.
Thus, many people end up consuming the fiber on their own. But the excess tends to trigger abdominal discomfort, gases and even constipation. Well indicated, however, the Psyllium can be an ally. “It is used in clinical practice as a nutritional supplement to improve constipation,” says Cukier.
The power of fibers
Behind these effects are the acclaimed soluble fibers. As the name denounces, these fibers dissolve into water, forming a kind of gel in the digestive tract. “They have the ability to increase fecal bolus,” explains the nutrologist.
They improve intestinal transit and stimulate contractility, which moves the region’s muscles. Hence the effects against constipation. Without good hydration, however, nothing works. “Drinking water throughout the day is an essential strategy,” recommends Cukier.
Still on the health of the intestine, fibers are fermented by the beneficial bacteria of microbiota, in a mechanism that increases the production of short chain fatty acids (AGCC), butyrate and propionate. AGCCs are excellent sources of energy for colonocytes, which are the large intestine cells, contributing to the integrity of the mucosa in the region.
There are also evidence that fibers like Psychi’s fibers contribute to the balance of microorganisms that inhabit the colon. This harmony, as is well known, favors not only the gut, but the immune system and even humor.
Currently, much of the popularity of Psyllium is due to the possible performance in the control of appetite. “Gels formation, from fiber contact with water, interferes with gastric emptying,” explains Masquio. Thus, signs are sent to the brain in a process that helps prolong satiety.
The gel is also related to cardiovascular protection. This is because it can bind to bile acids-compounds involved in the digestion of fats-dragging them by the feces. With this elimination, there is a need for the body to replenish such acids, resulting in the removal of cholesterol from circulation and thus reducing their levels in the blood.
These effects, however, are not unique to the Psychum fibers: foods such as oats and apple also have solubles and have the same functions.
And it is hard to remember the usual one: to ensure that there are no shortage of fibers in everyday life, the ideal is to bet on a varied and stuffed vegetable menu, prioritizing fruits, vegetables, whole grains, legumes (beans, lentils, peas…) and oilseeds, ie, nuts, almonds, nuts and the like.
To resort to Psyllium, whether in shells (Husk) or even in the powder version, the ideal is to seek medical and nutritionist guidance, which must recommend about the dosages, according to the profile.
Other sources of soluble fibers
Betaglucana
Oatmeal is always the first food to be remembered when talking about betaglucana, but this soluble fiber also appears in the rye and shitake mushroom. There is much evidence of its cardioprotective role by helping to balance cholesterol levels.
Inulin
One of its best known sources is the root of chicory. Among its achievements for the gut, it stands out that of watching over the microbiota, stimulating the growth of bifidobacteria, which are beneficial microorganisms
Mucilage
Psyllium, chia and flaxseed are examples of foods that have this type of soluble fiber involved with increasing satiety.
Pectin
Abundant in fruits, especially in the apple pulp, this fiber has also been employed as thickening in jam recipes, for example. But the beans also offer. In the human organism, pectin is fermented in the colon and contributes to the volume of stool.
This content was originally published in “Mounjaro de Poor”: Understand if Psyllium can lose weight on CNN Brazil.
Source: CNN Brasil
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