Psyllium is a natural, water-soluble, gel-reducing fiber which is extracted from the husks of blond psyllium seeds (plantago ovata). Psyllium is a member of a class of soluble fibers referred to as mucilages. Mucilages, which retain water, tend to be rather thick and jelly-like in nature. Also in the mucilage family is guar gum, an ingredient in most beans. It is used as a stabilizing and thickening agent in many salad dressings, soups, lotions, and creams. Another commonly used dietary fiber is wheat bran, which is, for the most part, insoluble and classified as a cellulose fiber. Also widely used are oat bran, a hemicellulose fiber, and apple pectin, both of which are water soluble.
The water-soluble fibers such as psyllium, oat bran, apple pectin, and guar gum have demonstrated an ability to lower blood cholesterol levels. Theories concerning how this is accomplished include the ability of water-soluble fiber to increase the secretion of cholesterol through the bowel, to limit cholesterol levels, and to bind to and absorb bile acids in the intestine. The water insoluble fibers, wheat bran, for example, have not exhibited the same success in lowering cholesterol as have water-soluble fibers.
PSYLLIUM -- THERAPEUTIC USES
According to the Journal of the American Medical Association (June 1989), coronary heart disease (CHD) is the number one cause of death in the United States. "Elevation of the serum cholesterol level, or, more specifically, the low-density lipoprotein (LDL) cholesterol level, is widely accepted as a major risk for development of ischemic heart disease." LDL refers to the "bad" cholesterol and is known to cause heart disease. In contrast, HDL (high-density lipoprotein) refers to the "good" cholesterol and is associated with heart health.
Psyllium's effect on serum cholesterol levels has been tested in numerous studies and has proven to be quite substantial in lowering cholesterol. Of particular interest is a double-blind, placebo-controlled study cited in the Archives of Internal Medicine (February 1988). In this study, 26 men with mild to moderate hypercholesterolemia (high cholesterol) were given either 3.4 grams of psyllium or a placebo at meals, three times daily for eight weeks. All of the men continued their usual diets, which consisted of less than 300 mgs. of cholesterol per day, and of approximately 20 percent protein, 40 percent carbohydrate, and 40 percent fat. "Eight weeks of treatment with psyllium reduced serum total cholesterol levels by 14.8 percent, low density lipoprotein (LDL) cholesterol by 20.2 percent, and the ratio of lDL cholesterol to high-density lipoprotein cholesterol by 14.8 percent relative to baseline values."
It is also noteworthy that in this study the reductions in total cholesterol and LDL cholesterol increased with time. No negative side effects were reported and neither body weight, blood pressure, nor blood levels of HDL cholesterol, triglycerides, glucose, iron, or zinc were affected. The authors concluded, "Results of this study show that psyllium is an effective and well tolerated therapy for mild to moderate hypercholesterolemia." They also noted, "From a safety viewpoint, psyllium is well suited for long-term use in lowering blood cholesterol."
A study published in Food Engineering (June 1990) found psyllium to be superior to oat bran in lowering total cholesterol. Psyllium contains 60 to 70 percent soluble fiber which is "eight times that of oat bran." read more...
