Bacteria that we carry in our intestinal tract, is in the spotlight. Not so strange because your intestinal flora has a significant influence on your physical and mental health. Fortunately, there are ways to keep your bowels in top condition (and your stomach flat). For example, start your day with a spoonful of psyllium fibers.
This happens in your stomach when you take a spoonful of psyllium fibers every day …
With psyllium fibers (also known as flea seed) is meant the seeds of a plant from the plantain family. Or rather: the husks of the seeds. These membranes can absorb ten times their own dry weight in water. You can take psyllium fibers in two ways: in the form of a capsule (1 – 3 x 1 to 2 capsules daily) or dissolved in water. If you mix a tablespoon of psyllium fibers with 200 ml of water, a voluminous, odorless gel will develop within a few minutes. On the way out, this natural gel takes clutter that has nestled in the folds of your intestines over time. Together with water, psyllium fibers therefore form an extremely effective cleaning team that can help keep your intestinal flora in order.
Due to its richness in mucilage, Psyllium is widely used in cases of digestive and intestinal pathologies; Its ability to retain water gives rise to two effects that favor the digestion process:
– Creates a viscous and protective layer that covers the entire interior of the digestive tract, generating a softening and anti-inflammatory action on the digestive mucosa, which is highly beneficial in cases of gastritis, gastric or duodenal ulcer, and colitis. It calms heartburn (heartburn) and stomachaches and cramps.
– Increases the volume of the fecal mass and provides an adequate consistency to regulate intestinal transit, so that it facilitates the movement of feces through the digestive tract. The PSYLLIUM HUSK help make hard stools softer and thin stools thicker. When I go on a trip, I always take a pot of psyllium capsules with me in my suitcase. In the morning I mix a tablespoon with a glass of water and drink it quickly before the water and the fibers form a gel. As a result, I can go to the toilet every day, I am not troubled by congestion and my stomach feels flatter than ever .
An advantage of psyllium over other soluble fibers is that psyllium fibers are fermented to a lesser extent by your intestinal flora. As a result, you are less likely to suffer from complaints such as bloating or flatulence. Although psyllium has all kinds of benefits (especially when traveling!), It is advisable to alternate psyllium fibers with other seeds such as chia seed, hemp and linseed. The beneficial effect of fibers is ultimately in diversity and regular dosing of small portions. In addition, ensure that you also get your daily dose of fiber from other sources such as vegetables, fruit, mushrooms, seaweed , beans, legumes, nuts and seeds such as pumpkin seeds and sunflower seeds . Variation is key .
PSYLLIUM AS A GLUTEN REPLACEMENT IN KETOGENIC DIET
In ketogenic diet, we are using low carb flour to make bread, usually almond flour or coconut flour. The absence of gluten in the bread make the bread hard and not flexible. So to make almond flour behave like regular wheatflour, eggs are used for structure, protein, and air. I also use psyllium which absorbs water many times its own volume. It also helps give structure and volume to a low-carb bread recipe, and adds plenty of fibre. Psyllium works well as a substitute for baking gluten. Use about two tablespoons of psyllium on 250 grams of flour. This gives firmness and volume to bread. A delicious and super healthy bread recipe with psyllium fibers can be found here .
Tip: Can’t get a glass of water with psyllium fibers? Throw a spoonful of fiber through your smoothie, it works just as well.
Note: Psyllium can affect the way certain medicines work, including lithium, antibiotics, cholesterol drugs and diabetes medication. When in doubt, always consult your doctor and never use psyllium fibers within 2 hours before or after taking medication. Also read the leaflet carefully.