psyllium husk vs chia seeds for constipation

Both soluble and insoluble fiber supplements can improve constipation. Accessed Oct. 8, 2018. It helps topositively affect the body's intestinal microflora, which is necessary for maintaining optimal health and preventing chronic disease. Consider taking fiber five to eight hours before your usual bowel movement since ittakes time to reach the colon. 2004;2:119-125. The water-filled soluble fiber helps loosen things up to get it moving again. Science Finally Tells Us Why Coffee Makes Us Poop, The Fastest Ways to Relieve Constipation, According to a Dietitian, Do Blueberries Make You Poop? Black psyllium. The powder has a finer texture than the husk, and is more commonly used in capsules. One of the reasons why psyllium husk has fewer calories per serving than chia seeds do is because it contains less fat, which represents 9 calories for every 1 gram. A person can use Epsom salt as a laxative by mixing it with, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Even people who strain to pass stools and do so successfully on a daily basis can be considered constipated because they're having difficulty. What is psyllium? WebPsyllium: Soluble: Extracted from rushed seeds or husks of plantago ovata plant. Can a lack of vitamin D cause high blood pressure? The vast majority of healthy adults have regular bowel movements that range from three times per day to three times per week. How Much Psyllium Husk Powder to Take for Constipation? Psyllium Husk WebPsyllium is the active ingredient in Metamucil, a highly popular, over the counter quick fix for constipation. According to a 2007 study published to PubMed, researchers concluded that weight loss depends entirely on an energy deficit or in other words, consuming less calories than you use. In contrast, constipation is typically defined as having fewer than three bowel movements per week. This means that you can add fiber to your diet and enjoy all of the health benefits that come with it without having to hold your nose and endure something that you do not like the taste of. Victoria has been a part of the EatingWell.com team since 2015. MNT is the registered trade mark of Healthline Media. In contrast, when psyllium seeds are used to resolve symptoms of diarrhea, you may take doses as high as 30 grams per day. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. In addition, if you are not used to high amounts of fiber in your diet, start with smaller servings of psyllium -- such as 1/2 teaspoon of husk or 1/8 teaspoon of the powder in 8 ounces of fluid -- then gradually increase your consumption. Psyllium husks are used as a bulk-forming laxative they are rich in soluble fiber, a carbohydrate that promotes elimination of the bowels. 2015;50(2):82-89. doi:10.1097/nt.0000000000000082, Mkinen KK. Fiber supplements can decrease the absorption of certain medications, such as aspirin, carbamazepine (Carbatrol, Epitol, others) and others. Our best overall pick, Konsyl Daily Psyllium, costs $0.53 per teaspoon servingabout $30 for 57 servings. The Plantago plant is also known by a variety of other names, including blond plantain, desert Indian wheat, blond psyllium, ispaghula and isabgol. Everyone knows the uncomfortable, painful feeling of being constipatedit's not fun. Effect of flaxseed or psyllium vs. placebo on management of constipation, weight, glycemia, and lipids: A randomized trial in constipated patients with type 2 diabetes, Effects of flaxseed supplementation on functional constipation and quality of life in a Chinese population: A randomized trial, Evidence-based approach to fiber supplements and clinically meaningful health benefits, part 2, The role of dietary fibre in inflammatory bowel disease, Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Psyllium husk typically comes in a jar, in powder form, with some other ingredients added. Best for Alternating Diarrhea and Constipation: Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The added bulk helps to flush your system and leads to happier (and healthier) times in the restroom. 2016;61(11):3140-3146. doi:10.1007/s10620-016-4304-1, McRorie JW. Psyllium This post was contributed by a member of the PBF writing staff. I'd suggest starting with 1 to 2 tablespoons and then adding an extra 1 to 2 tablespoons later in the day if there's still not much movement happening. This means getting in plenty of water, healthy fats and fiberboth soluble and insoluble fiber (the other kind of fiber). Be careful not to take too much psyllium at once, or you may experience gastrointestinal issues that exacerbate your bowel problems. Lets examine some of the benefits youll enjoy when opting for a psyllium husk supplement over chia seeds. Thank you, {{form.email}}, for signing up. Journal of the Academy of Nutrition and Dietetics. This can helps reduce the risk of heart disease (3). J Acad Nutr Diet. Insoluble-rich fiber sources, such as ground flaxseed and coarse wheat bran, have a demonstrated laxative effect by stimulating the colon, while bulking agents such as psyllium and polycarbophil work to retain water in the stool. It then helps with the absorption of water, which increases the size and moisture of stools. Soluble and insoluble fiber: What is the difference? Its resistance to digestion allows it to help regulate high cholesterol, triglycerides, and blood sugar levels. Without the liquid, psyllium can be a choking hazard. Also, because it ferments more slowly than other fibers, psyllium does not increase gas and digestive discomfort. Chia vs In addition to psyllium husk, the Metamucils Real Sugar Orange Smooth Powder also contains the following ingredients: Chia seeds, on the other hand, are an unprocessed whole plant food, meaning that when consumed whole, there are no added sugars, artificial food colorings, or any other additives. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. Journal of the Academy of Nutrition and Dietetics. WebIn addition to alleviating constipation, psyllium can also lower your risk of heart disease and may help with glucose tolerance in people with diabetes. Medical News Today only shows you brands and products that we stand behind. This study showed that psyllium can also help improve a range of gastrointestinal issues in people with gastroesophageal reflux disease (GERD), including functional constipation and indigestion. Anyone following a plant-based, vegan, or vegetarian diet knows just how difficult protein can be to come by. 2013;52(65). Psyllium husk can help with constipation. psyllium vs Journal of the American Association of Nurse Practitioners. Products that can help with diarrhea management include psyllium husk and methylcellulose. Picco MF (expert opinion). Fiber-related constipation can come from too much or too rapid intake or from inadequate water. Can Fiber Help Manage Diarrhea One study found that psyllium, which is a soluble fiber, had a greater effect than wheat bran, which is insoluble fiber, on the moisture, total weight, and texture of stools (6). Efficacy of ground flaxseed on constipation in patients with irritable bowel syndrome. Colonic transit, bowel movements, stool form, and abdominal pain in irritable bowel syndrome by treatments with calcium polycarbophil. To further avoid constipation, consume a full 8 ounces of fluid when taking the psyllium, and at least 6 to 8 glasses of water throughout the day. Lambeau, K. V., & McRorie, J. W. (2017). They may improve intestinal function, prevent absorption of harmful aspects of your diet, and might help treat constipation. It can also aid weight management and relieve mild diarrhea as well as constipation (2, 3, 4, 5). Psyllium husk is the main active ingredient in Metamucil, a fiber supplement that reduces constipation. In general, fiber supplements cost less than $1 per recommended serving. Common psyllium husk side effects include gas, bloating and bowel changes, like diarrhea and constipation. Soltanian N, Janghorbani M. Effect of flaxseed or psyllium vs. placebo on management of constipation, weight, glycemia, and lipids: A randomized trial in constipated patients with type 2 diabetes. One randomized trial of people with type 2 diabetes who had constipation found that flax was superior to psyllium husk, a popular fiber supplement, in relieving constipation. Management of chronic constipation in adults. Psyllium Plantago ovata tends to be richer in nutrients compared to Plantago psyllium, however. If you are typically going in the afternoon, fiber may work better for you if taken in the morning. You may opt-out of email communications at any time by clicking on If you're taking a product made from psyllium husk for constipation, you should follow the specific dosing instructions. Psyllium husk powder is a soluble fiber and prebiotic so thats one option. Asia Pac J Clin Nutr. If you usually poop in the morning (as is common to us due to a higher level of a hormone called cortisol), fiber is likely best timed later at night. [source]. Psyllium fiber comes from the seeds of an Indian herb called the Plantago plant. 2017;40(3):607-613. Its high water-holding capacity helps to bulk stool and can uniquely help with both diarrhea and constipation. information and will only use or disclose that information as set forth in our notice of For a smoother, less grainy texture in foods, use the powder rather than the husk. Verywell Health's content is for informational and educational purposes only. 2019;25(1):11. According to the Mayo Clinic, some of these benefits include: Seeing as how chia seeds can pack so much fiber in such a small serving size, it wouldnt be unreasonable to expect to add substantial amounts of fiber to your diet by consuming chia seeds more regularly. McRorie, J. W. (2015). Psyllium husk is a naturally occurring, plant-derived source of fibre. An April 2018 study in the Journal of Evidence-Based Integrative Medicine showed that psyllium seeds could be used to promote healthy bowel movements. Psyllium 2015;50(2):82-89. doi:10.1097/nt.0000000000000082. Can Fiber Help Manage Diarrhea Super Seeds: Chia, Psyllium, and Flax Seeds 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). Psyllium Husks When soaked in water, they swell up to 12 times their size and produce a gelatinous consistency. Psyllium can help increase the water content in your stool, the amount of stool you excrete and the frequency of your bowel movements. This article was verified for accuracy by Stephanie Wells, MS, RD, ACSM-CPT on March 23rd, 2023 Suzie Finkel, MS, RD, CDN, is a Registered Dietitian specializing in the nutritional management of digestive problems. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1. What is psyllium? As a result, blood cholesterol levels decrease (2). Because psyllium slows down the digestion of food, people should take it with food, rather than on its own, so it has a greater effect on blood sugar levels (13). Both the husk and the powder provide a number of health benefits because of their high fiber content. WebPsyllium is the active ingredient in Metamucil, a highly popular, over the counter quick fix for constipation. Nutrients. Psyllium is a bulk-forming laxative that can be taken as a powder or other forms, such as wafers and capsules. Chia seeds contain 3 g of protein per serving, whereas psyllium husk essentially has none. However, even the least fermentable fibers can produce some gas or bloating at first. WebPsyllium, which comes from the seeds of the herb Plantago ovata, is a popular fiber supplement used to treat constipation (Metamucil is one familiar brand, but many similar products are available). Psyllium husks are the part of this plant that are typically sold as fiber supplements. Psyllium husk powder is a soluble fiber and prebiotic so thats one option. One study found that taking up to 10.2 g of psyllium before breakfast and lunch led to significant reductions in hunger, desire to eat, and increased fullness between meals compared to a placebo (17). PlantBasedFAQs.com is an online publication for learning about plant-based food and nutrition. ", Journal of the American Association of Nurse Practitioners: "Fiber Supplements and Clinically Proven Health Benefits: How to Recognize and Recommend an Effective Fiber Therapy", Harvard Health Publishing: "Constipation and Impaction", Journal of Food Process Engineering: "Seeds of Plantago Psyllium and Plantago Ovata: Mineral Composition, Grinding, and Use for GlutenFree Bread as Substitutes for Hydrocolloids", Cleveland Clinic: "Improving Your Health With Fiber", Help people with diabetes manage blood glucose levels. Like psyllium and flax seeds, chia seeds add bulk to the intestinal tract, making you feel fuller. It's also a good idea to ask your doctor or pharmacist whether fiber supplements interact with any medications you take. For these reasons, taking psyllium supplements promotes regularity. Psyllium comes in a variety of forms, but psyllium-based products are typically made from either the seeds or the husks. Research has linked SCFAs with health benefits (26, 27). It is, however, a heavy food and may create stagnation and toxins in the digestive tract if it is consumed too often and in large quantities. McRae, M. P. (2018). They are also used for diarrhea, to lower cholesterol, manage blood sugar, lower You can find psyllium husks sold whole, in capsules, ground into powder or processed into wafers or bars. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Nutritionally, it is considered healthful in moderate amounts, so may be worth a try to relieve constipation, Most Americans eat less fiber than the USDA daily recommendations suggest. Methods: Patients received either 10 g flaxseed or psyllium pre-mixed in cookies or placebo cookies twice per day for a total of 12 weeks. Although the fat in chia seeds tends to be a healthier variety of fat, psyllium husk would still be a wiser option for someone looking to boost their fiber intake while not adding to their consumption of dietary fat. As a bulk laxative supplement, 5 g with a glass of water 3 times per day is a common starting point. Used in supplements, fiber drinks, and added to foods. There is no single best time to take fiber, as it depends on your routine. Learn about 13 of them here. Water soluble fibers, including psyllium, could help reduce blood triglycerides, blood pressure, and the risk of heart disease (1, 3). Some fiber supplementsalso decrease poop moisture, which can lead to constipation. Mayo Clinic, Rochester, Minn. Oct. 8, 2018. Whole grains, refined grains, and dietary fiber. There are countless varieties to choose from, such as sugar free alternatives. There is a problem with Using Psyllium Mix both the husk and the powder with liquid before consuming. The final advantage youll enjoy when choosing chia seeds over psyllium husk and possibly the greatest benefit of all is that chia seeds contain omega-3 fatty acids. Furthermore, psyllium can help increase HDL (good) cholesterol levels (21). Mayo Clinic Chia vs Which Fiber is Better: Psyllium, Flax Seeds or Chia Seeds? Why Are Chia Seeds the Best Food to Help You Poop? In one study, taking 5.1 g twice a day for 8 weeks resulted in a decrease in total and LDL cholesterol, as well as an increase in HDL levels in 49 people with type 2 diabetes (22). Another option is an insoluble fiber like ground flaxseeds. Or add either the powder or the husk to cereals, sprinkle it on top of fresh fruit or combine it in smoothies and yogurt. Carbs: Sugars, starches, and fiber. And although both are beneficial in their own regard, the differences between psyllium husk vs chia seeds are vast. Omega-3s are a family of essential fatty acids that your body needs, for a variety of reasons, but cannot produce. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Super Seeds: Chia, Psyllium, and Flax Seeds Use any type of fluid, such as water, fruit juice or soup. Psyllium Husk Powder to Take for Constipation Pal, S., & Radavelli-Badatani S. (2012). Best Fiber Supplement for IBS Now that weve gone over a few of the benefits that psyllium husk has to offer, lets examine the advantages of opting for chia seeds instead. They may also help treat and/or prevent several serious diseases, including diabetes, high blood pressure, heart disease, and cancer. This natural, plant-based laxative has even been shown to be more useful in relieving chronic constipation than other stool softeners. Review/update the The table below compares the nutrition facts of the Metamucil Orange Smooth Fiber brand of of psyllium husk with the Bobs Red Mill brand of chia seeds: It should be noted that this table only compares a single brand of psyllium husk, and in a single variety. Fiber types that are more fermentable and gassyinclude inulin (chicory root fiber), guar gum, and polydextrose. A 1-tablespoon serving of psyllium husk, or a 1-teaspoon serving of the powder, will provide 17 to 24 percent of the recommended dietary allowance of fiber for adult women, and 13 to 17 percent of the RDA for adult men. Digestive Diseases and Sciences. [online]. Another option is to add chia seeds to water (1 tablespoon chia seeds for every 8-ounce cup) and stir for about 30 seconds until they turn into that gel-like consistency. Chia seeds may have benefits for your digestive system and overall health. Infrequent bowel movements are not only painful and uncomfortable. Synthetic fibers include methylcellulose and calcium polycarbophil. [source]. Both soluble and insoluble fiber supplements can improve constipation. 2013;52(65). There's no evidence that daily use of fiber supplements such as psyllium (Metamucil, Konsyl, others) or methylcellulose (Citrucel) is harmful. Not only that, but they also contain omega-3 fatty acids that are otherwise difficult to find in plant-based foods. Soluble fiber. If youre taking psyllium husk for constipation, you should probably consume a daily dose that ranges between 5 and 10 grams. Chia seeds serve a variety of purposes aside from supplementing fiber, including: The health benefits of chia seeds are abundant, and they can be used for more than just adding fiber to your diet. Calcium polycarbophil compared with placebo in irritable bowel syndrome. In fact, most fiber supplements range around $0.50 or less per serving. 2017;29:216. Accessed Oct. 8, 2018. 2023 Dotdash Media, Inc. All rights reserved. Around 5 grams of psyllium seeds are needed to promote one regular bowel movement. Some fiber powders can be added to liquid with no taste or texture change, while others gel with water and may work better in moist foods (i.e., smoothies, breakfast porridges, soups). WebPsyllium, which comes from the seeds of the herb Plantago ovata, is a popular fiber supplement used to treat constipation (Metamucil is one familiar brand, but many similar products are available).

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