Isabgol For Weight Loss And Other Health Benefits
Published on: 21-Jan-2023
10 min read
Updated on : 02-Nov-2023
Isabgol For Weight Loss And Other Health Benefits
Psyllium Husk, the main ingredient in Metamucil, is known as Isabgol. It is a supplement of fibre that reduces constipation, a leading cause of several medical conditions.
It also helps in power detox by removing toxins from the digestive tract. This species is home to Asia, North Africa, and the Mediterranean region. As the seed husk absorbs water, it is primarily grown in cool, dry climates.
It is grown all over the world, but it is native to West Asia, specifically India and Pakistan. It grows as a weed in the southwest United States. However, it is grown as an annual crop in the northwestern states of India, including Madhya Pradesh, Gujarat, and Rajasthan.
Table Of Contents
1. What Is Isabgol?
2. Nutritional Value Of Isabgol
3. How Does Isabgol Help In Weight Loss?
4. Health Benefits Of Isabgol
5. Isabgol Dosage Recommendation
6. Dietitian’s Recommendation
7. The Final Say
What Is Isabgol?
Isabgol, also known as psyllium husk, is a dietary fibre that promotes laxation and helps to increase stool volume. Isabgol is derived from the seeds of the Plantago ovata plant. It is an oily, gluey herb with a sweet, astringent flavour and a cooling effect on the body. It is a potent herb that promotes digestive health and is a natural laxative.
The name Isabgol is derived from the Sanskrit words as and ghol, which mean horse's ear and refer to the shape of the seed. It is also known as Ispaghula, Isabgol, Ashwakarna, Psyllium, Flea seed, and Sand Plantain.
Isabgol is one of the most popular home remedies for constipation. Besides, isabgol aids weight loss by providing a feeling of fullness and preventing overeating.
It is also beneficial to diabetic patients because it aids in the management of blood glucose levels. In addition, isabgol is useful for piles because it bulks up the stool and prevents constipation.
Due to its anti-inflammatory properties, it also reduces inflammation in piles. Isabgol husk can be taken with warm milk or water before bedtime.
However, excessive isabgol consumption should be avoided because it can cause complications such as abdominal pain, loose stools, and diarrhoea.
Nutritional Value Of Isabgol
Isabgol contains a lot of fibre. It has 30-70% insoluble and soluble fibres. The calories in 100 g of isabgol are as follows:
- Protein- 5 g
- Fat- 6 g
- Carbohydrates- 75g
- Sodium- 282 mg
- Potassium- 260 mg
- Iron- 50 mg
- Calcium- 2 mg
How Does Isabgol Help In Weight Loss?
The presence of an isabgol box in our desi households demonstrates that we are well aware of psyllium husk's digestive and gut-friendly properties. However, very few of us are aware of its weight loss benefits.
Many people, particularly those suffering from chronic conditions such as diabetes, are concerned about maintaining a healthy weight.
According to an Indian study, isabgol promotes satiety and reduces hunger pangs. This is because isabgol contains soluble dietary fibre, which forms a gel-like layer when combined with water. This layer slows food transit through the stomach, resulting in increased satiety.
Psyllium may help you lose weight while benefiting your heart and blood sugar levels. Let us understand how various nutritional contents and other factors in isabgol help with weight loss.
Isabgol is high in both insoluble and soluble fibre, making it a healthy choice for consumption. Fibre promotes smooth bowel movement and keeps us feeling full for longer by absorbing water and settling a layer in our stomach, giving us a feeling of fullness for longer periods.
2. Cleanses the Colon
A clean colon means good gastrointestinal health. In addition, it increases endurance and aids the body in disease-fighting. It also increases stamina, strengthens the immune system, and aids in weight loss.
It contains fewer calories and automatically becomes a healthier option for weight loss because it is easier to achieve a calorie deficit with low-calorie foods.
4. Reduces Hunger
When consumed with water, isabgol expands up to ten times in size, making one feel fuller for longer periods.
5. Fight Body Bulge
It improves the digestive system, boosts immunity, and aids in colon cleansing, all of which aid in building resistance to fat gain, burning fat, and losing weight.
Health Benefits Of Isabgol
We have enlisted the health benefits of isabgol. Have a look!
1. Helps To Treat Constipation
Isabgol is a bulk-forming natural laxative because it contains both soluble and insoluble fibre, which adds bulk to stools and relieves constipation.
When soaked in water, the gelatinous substance in isabgol forms a gel, and the gel's laxative properties absorb bacteria and harmful toxins in the intestine.
It improves constipation by increasing lubrication within the stomach wall. For a few weeks, mix a teaspoon of isabgol in warm water or milk and drink it on an empty stomach to relieve constipation symptoms. According to a current medical research and opinion study, isabgol is the most effective laxative.
2. Keeps Gut Healthy
Isabgol is a potent detoxifier that effectively cleanses the gastrointestinal wall and eliminates all unwanted toxins. Moreover, it promotes digestive tract health by cleansing the passage and allowing food to pass through the intestinal tract.
Regular consumption acts as a digestive stimulant, providing immediate relief from stomach ulcers, acidity, colitis, and other digestive issues.
3. Reduces Cholesterol
Isabgol binds to fats and bile acids, allowing cholesterol to be excreted from the body. As a result, isabgol boosts bile acid synthesis, lowers bad cholesterol (LDL), and significantly boosts good cholesterol (HDL). Furthermore, it regulates the absorption of cholesterol and triglycerides from food, lowering the risk of heart disease.
State University scientists conducted an experiment with seven participants. They were given 21 g of isabgol per day for three weeks. The total cholesterol level had dropped significantly by the end of the third week.
4. Helps To Control Blood Sugar Levels
A good source of dietary fibre in the diet helps delay gastric emptying, slow glucose absorption, and stabilise blood glucose levels. The goodness of isabgol's fibre and natural gelatin substance is well-known for significantly lowering blood sugar spikes and controlling diabetes.
As per a study published in the Medical Journal, blood glucose levels did not rise due to the food's slower transit time.
Isabgol Dosage Recommendation
Isabgol supplements are available in husk powder and capsule form, with the dosage varying depending on the product.
Isabgol husk powder- Take 1-2 teaspoons of powder with a glass of water twice daily before meals.
Isabgol capsule- Take 1-2 capsules twice daily, before meals, with plenty of water.
Isabgol powder can also be mixed with milk, honey, or curd.
Isabgol is one of the ancient remedies for constipation. Apart from that, it has several other benefits, which we have gone through. Therefore I would highly recommend having isabgol daily as it will not only ease your gut health but will also help you lower your sugar and cholesterol and reduce some pounds.
-Dietitian Lavina Chauhan
The Final Say
Isabgol has been around for centuries. It is also one of the best fibres for digestive health and weight loss, among other benefits. So, try isabgol today and reap all of its benefits.
1. When should I take isabgol for weight loss?
The best time to have isabgol for weight loss is on an empty stomach in the morning.
2. Are there any side effects of isabgol?
Isabgol husk generally does not have any big side effects. Still, avoiding excessive consumption of isabgol may cause complications like abdominal pain, loose stools, diarrhoea, etc.
3. Should isabgol be soaked in water?
Yes! Isabgol must first be soaked in water for 15 minutes. If taken directly, without soaking, it will lead to constipation. Also, it may get stuck anywhere in the digestive system and cause choking. During the soaking process, isabgol absorbs water and swells.
4. Is isabgol good for the liver?
Yes! It binds to fat and bile acids in the stomach and small intestine and helps remove them from the body. The liver then utilises cholesterol to increase bile levels, stabilising overall blood cholesterol.
5. Does isabgol cleanse the colon?
Yes! Isabgol is also a colon cleanser, so it can help clean out waste products clogging up your digestive system and slowing down your metabolism.
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