Health

In our pursuit of health (the state of being free from illness or injury) we discovered the magic of meditation, the wonderful benefits of prayer, and the infusion of mind, body, and spirit through the consumption of tea.  In this pursuit, we have come across various writings, videos, and artistic presentations which can further these efforts.  To be of additional service to you, we have compiled an assortment of these works which you may find helpful.   Please enjoy as we have.


 

Health Benefits of MCT Oil by healthline.com

NUTRITION

7 Science-Based Benefits of MCT Oil

Healthline and our partners may receive a portion of revenues if you make a purchase using a link on this page.
 

MCT oil is a supplement often added to smoothies, bulletproof coffee and salad dressings.

As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are easily digested and many health benefits are linked to the way your body processes these fats.

MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs. These fats are also found in many other foods, such as palm oil and dairy products (1Trusted Source).

Four different types of MCTs exist, of which caprylic and capric acid are most commonly used for MCT oil. In some cases, these specific types have unique benefits.

Here are 7 science-backed benefits you can get from adding MCT oil to your diet.

1. Promotes Weight Loss in Several Important Ways
MCT Oil BenefitsShare on Pinterest

There are several reasons why MCT oil may be beneficial when you’re trying to lose weight.

MCT oil has been shown to increase the release of two hormones that promote the feeling of fullness in the body: peptide YY and leptin (2Trusted Source).

It may even be better than coconut oil in keeping you full. One study found that people taking two tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch compared to those taking coconut oil (3).

The same study also discovered a lower rise in triglycerides and glucose with MCT oil, which may also influence the feeling of fullness.

Additionally, taking MCT oil has been shown to significantly reduce body weight and waist circumference. Researchers even report that it could help prevent obesity (4Trusted Source5Trusted Source6Trusted Source).

MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts and avocados (7Trusted Source8).

Your body also processes MCTs differently, which may help you burn calories (4Trusted Source9Trusted Source10Trusted Source).

Your body can use MCT oil as an instant source of energy, making it unnecessary to store fat for this purpose. Nevertheless, it’s important to note that your body may adapt to this dietary change, leading to only temporary results (6Trusted Source10Trusted Source).

MCTs can be converted into ketones, which are produced from the breakdown of fat when carb intake is low. If you’re following a ketogenic diet, which is very low in carbs yet high in fat, then taking MCT oil can help you stay in the fat-burning state known as ketosis.

Lastly, your gut environment is very important when it comes to your weight. MCT oil can help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight (11Trusted Source).

SUMMARYMCT oil may support weight loss by increasing fullness, fat loss, energy burning, ketone production and by improving your gut environment.

 
 
2. Instant Source of Energy That Can Also Be Used to Fuel Your Brain

MCT oil has been dubbed a super fuel since your body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons in their fatty acid chains (7Trusted Source).

Due to their shorter chain length, MCTs travel straight from the gut to the liver and do not require bile to break down like longer-chain fats do (12Trusted Source).

In the liver, the fats are broken down to be either used as fuel or stored as body fat.

Since MCTs easily enter your cells without being broken down, they can be used as an immediate source of energy (13Trusted Source).

When you’re on a ketogenic diet, MCTs can also be converted into ketones in the liver.

These ketones can pass through your blood-brain barrier, making them a convenient source of energy for your brain cells.

SUMMARYMCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or can be converted into ketones to fuel your brain.

3. May Reduce Lactate Buildup in Athletes and Help Use Fat for Energy

MCT oil has gained popularity amongst athletes.

During exercise, rising lactate levels can negatively impact exercise performance.

Interestingly, MCTs may help reduce lactate buildup. One study found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling had lower lactate levels and found it easier to exercise, compared to those taking LCTs (14Trusted Source).

Furthermore, the study found that taking the MCT oil before exercise may help you use more fat instead of carbs for energy.

Even though MCTs can increase fat burning during exercise, study results are mixed as to whether MCT oil can help you exercise better (15Trusted Source).

One study showed it could improve swimming capacity in mice, but another human-based study found no improvement in endurance performance in runners (16Trusted Source17Trusted Source).

At the very least, the results of one animal study suggest that MCT oil does not negatively affect exercise performance, which is encouraging (18Trusted Source).

SUMMARYMCT oil can increase fat burning and reduce the need for carbs during exercise. However, it is unclear whether this translates to improved exercise performance.

 
4. Could Help Manage Epilepsy, Alzheimer’s Disease and Autism

Studies have shown that MCT oil and a ketogenic diet may help manage conditions such as epilepsy, Alzheimer’s disease, and autism (19).

Epilepsy

While the ketogenic diet has gained popularity amongst people wishing to lose weight, it was first introduced as a way of managing epilepsy.

Scientists found that fasting increases ketone production and that this may reduce the frequency of epileptic seizures (20Trusted Source).

Since MTCs can be converted into ketones, they may be beneficial in managing epilepsy.

However, the type of MCT may be important. One test-tube study showed that the MCT capric acid improved seizure control better than a widespread anti-epileptic drug (21Trusted Source).

Another study in rats found that the same MCT blocked receptors in the brain that cause seizures, though more human studies are needed (22Trusted Source).

In addition, it’s important to note that a ketogenic diet is not for everyone and can be challenging to follow long term (23Trusted Source).

If you are considering a ketogenic diet to help manage your epilepsy, talk to your doctor or nutrition professional first.

Alzheimer’s Disease

Alzheimer’s disease impairs your brain’s ability to use sugar (24).

An MCT ketogenic diet offers an alternative energy source: ketones. This allows brain cells to survive better. It also blocks a receptor in the brain that causes memory loss (19).

One study found that a single dose of MCTs improved short-term cognition in 20 people with Alzheimer’s disease with a certain gene type, namely APOE ɛ4-negative (25Trusted Source).

While genetic factors play a role, evidence suggests that 20–70 grams of supplemental MCTs that include caprylic or capric acid can modestly improve the symptoms of mild-to-moderate Alzheimer’s (24).

Overall, the benefits of MCT oil in Alzheimer’s disease are promising, but longer and larger scale studies are needed (25Trusted Source).

Autism

MCT oil may also help children with autism (26).

One study found positive overall improvements when a ketogenic diet was followed for 6 months (27Trusted Source).

Another study found that adding MCTs to a ketogenic and gluten-free diet substantially improved autism behaviors for 6 of the 15 children involved (26).

Because autism is a spectrum condition, it can affect people in different ways.

This means that adding MCT oil to your child’s diet may help to varying degrees or may show no positive effects. More research is needed here, as well (28Trusted Source).

If you are considering a ketogenic diet to help manage your child’s autism, talk to your doctor or nutrition professional first.

SUMMARYMCT oil may improve brain function, which could have benefits for people with epilepsy, Alzheimer’s disease and autism.

 
5. Contains Powerful Fatty Acids That Fight Yeast and Bacterial Growth

MCTs have been shown to have antimicrobial and antifungal effects (29Trusted Source30Trusted Source31).

Coconut oil, which contains a large amount of MCTs, has been shown to reduce the growth of Candida albicans by 25%. This is a common yeast that can cause thrush and various skin infections (32Trusted Source).

A test-tube study also showed that coconut oil reduced the growth of a disease-causing bacteria called Clostridium difficile (30Trusted Source).

Coconut oil’s ability to reduce yeast and bacterial growth may be due to the caprylic, capric and lauric acid in MCTs (30Trusted Source).

MCTs themselves have also been shown to suppress the growth of a widespread infectious fungus in hospitals by up to 50% (33Trusted Source).

However, note that most of the research on MCTs and immune support has been conducted via test-tube or animal studies. High-quality human studies are needed before stronger conclusions can be made.

SUMMARYMCT oil contains fatty acids that have been shown to reduce the growth of yeast and bacteria. Overall, MCTs may have a variety of antimicrobial and antifungal effects.

6. May Reduce Risk Factors for Heart Disease, Such as Weight and Cholesterol

Heart disease is a growing problem.

Some factors that increase your risk include high cholesterol, blood pressure, inflammation, being overweight and smoking.

MCT oil has been shown to support weight and fat loss. This may, in turn, help reduce your risk of heart disease (1)Trusted Source.

A study of 24 overweight men found that taking MCT oil combined with phytosterols and flaxseed oil for 29 days reduced total cholesterol by 12.5%. However, when olive oil was used instead, the reduction was only 4.7% (34Trusted Source).

The same study also found better reductions in LDL or “bad” cholesterol when the MCT oil mixture was added to their diet (34Trusted Source).

Moreover, MCT oil can also increase the production of heart-protective HDL or “good” cholesterol (35Trusted Source).

It can even significantly reduce C-reactive protein (CRP), an inflammatory marker that increases the risk of heart disease (36Trusted Source).

Additional studies found that MCT-oil-based mixtures can have a positive effect on other heart disease risk factors, as well (37Trusted Source38Trusted Source).

SUMMARYMCT oil may reduce heart disease risk factors such as weight, cholesterol and inflammation. Adding it to your diet could help lower your risk of heart disease.

 
7. May Help Control Blood Sugar Levels and Support Diabetes Management

MCT oil may also have benefits for those with diabetes (39Trusted Source).

Most people with type 2 diabetes are overweight or obese, which makes diabetes harder to manage. However, MCTs have been shown to reduce fat storage and increase fat burning (40).

One small Chinese study of 40 people with diabetes found that those who consumed MCT oil daily had significant reductions in body weight, waist circumference and insulin resistance, compared to those taking corn oil containing LCTs (39Trusted Source).

Another study found that when 10 people with diabetes were injected with insulin, they needed 30% less sugar to maintain normal blood sugar levels when they consumed MCTs, compared to LCTs (41Trusted Source).

However, the same study did not find any effect of MCTs on reducing fasting blood sugar levels (41Trusted Source).

Therefore, other factors such as timing and the amount of food eaten may influence the effects of MCT oil.

SUMMARYMCT oil may help manage diabetes by reducing fat storage and increasing fat burning. It may also help you control your blood sugar.

Potential Drawbacks of MCT Oil

Although MCTs are considered safe, they may have some disadvantages (42Trusted Source).

May Stimulate the Release of Hunger Hormones

While MCTs can increase the release of hormones that help you feel fuller longer, they may also stimulate the release of hunger hormones in some people (2Trusted Source4344Trusted Source).

A study on people with anorexia found that MCTs increased the release of two hormones that stimulate appetite: ghrelin and neuropeptide Y (45).

People who took more than 6 grams of MCTs per day produced more of these hormones than those who had less than 1 gram per day.

However, it is unclear whether the increase in these hormones actually causes you to eat more.

High Doses Could Lead to Fat Buildup in the Liver

High doses of MCT oil may increase the amount of fat in your liver in the long term.

One 12-week study in mice found that a diet in which 50% of the fats were MCTs increased liver fat. Interestingly, the same study also found that MCTs reduced total body fat and improved insulin resistance (46Trusted Source).

However, keep in mind that high doses of MCT oil, such as those in the study above, are not recommended. Overall, more research is needed on the long-term effects of MCT oil.

MCTs are high in calories and usually only make up about 5–10% of your total calorie intake. If you are trying to maintain or lose weight, you should consume MCT oil as part of your total amount of fat intake and not as an additional amount of fat.

SUMMARYMCT oil increases the release of hunger hormones, which could lead to increased food intake. In the long term, it may also increase the amount of fat in your liver.

The Bottom Line

Taking MCT oil could have many benefits and very few risks.

For starters, it contains fatty acids that can promote weight loss by reducing body fat, increasing fullness and potentially improving your gut environment.

MCTs are also a great source of energy and may fight bacterial growth, help protect your heart and aid in managing diabetes, Alzheimer’s disease, epilepsy and autism.

Potential drawbacks may include increased hunger and possible fat accumulation in your liver. However, as long as you keep to 1–2 tablespoons per day and use it to replace — not add — to your normal fat intake, any negative side effects are unlikely.

At the end of the day, MCT oil is a convenient way to take advantage of all the health benefits MCTs have to offer.

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Organic Psyllium Husk’s by Dr. Joseph Mercola & prohealth.com

Organic Psyllium Husk’s Many Health Benefits

 
Reprinted with the kind pernission of Dr. Mercola.

By Dr. Mercola
 

Most people don’t realize fiber’s powerful impacts to the body, especially since it’s been linked to roles in optimal body function, such as promoting good gut bacteria health, enhancing immune system function, helping produce other types of blood cells and helping lower risk of premature death from any cause. However, not all people consume enough fiber to meet their daily needs, and this can negatively impact your health.
 
This is where psyllium husk can come in, given that it’s been described as a high-fiber source that can assist people dealing with fiber-related problems. This page will help you learn where psyllium husk comes from, its uses and benefits and how much of it you should be taking.
 
What Is Psyllium Husk?
 
Psyllium husk is derived from seeds of the shrub-like Plantago ovata plant that’s most common in India, although it is already grown worldwide. Each plant is said to produce nearly 15,000 tiny and gel-coated seeds. Psyllium husk, a form of soluble fiber that’s sometimes called isphagula, is typically used as a gentle, bulk-forming laxative. When psyllium husk comes in contact with water in the body, it swells and develops into a gelatin-like mass that assists with moving waste through the intestinal tract.1,2
 
Whole psyllium husk is usually available as a powder or as a wafer, although capsules, granules and even liquid can be bought from retailers or stores.However, I encourage that you purchase organic psyllium husk only, since there is a possibility that you can reap more benefits from this type of psyllium and avoid potential health risks.
 
Health Benefits of Psyllium Husk
 
Psyllium husk’s health benefits can be attributed to its dietary fiber content. Soluble fibers like psyllium husk are prebiotics that facilitate the nourishment of beneficial bacteria in the lining of your gut. These beneficial bacteria help with proper digestion and absorption of food and play a role in improved immune function.
 
Furthermore, increasing your intake of dietary fiber from sources like psyllium husk can reduce your risk for diseases. Research has shown that the more dietary fiber you consume, the lower the risk of developing colorectal cancers, such as incident colorectal adenoma and distant colon cancer.4 Plus, it’s said that for every 10 grams of fiber added to a diet, colon cancer risk may be reduced by 10 percent.5
 
People at risk for type 2 diabetes can also benefit from psyllium husk because of its potential to improve glycemic control.6 On the other hand, diabetics who need to watch their diet and glucose levels can take psyllium husk, because it’s been suggested that it can assist with sustaining a healthy glycemic balance.7
 
Psyllium husk is also said to help people maintain a healthy weight and shed a few pounds, since it can absorb liquid in the body and induce a feeling of satiety. This helps a person control the amount of food he or she eats.8
 
Lastly, some studies revealed that psyllium husk may be helpful in optimizing cholesterol ratios9 and promoting heart health. Psyllium husk may aid in lowering the risk for heart disease10,11 by decreasing blood pressure levels, improving lipid levels and strengthening the heart muscle.
 
Uses of Psyllium Husk
 
Psyllium husk has been primarily utilized as a bulk laxative that soaks up water in the gut, softens stool and enables easier and smoother bowel movements. Psyllium husk can also assist in promoting regular bowel movements without increasing flatulence, in counteracting constipation and in helping address other conditions like hemorrhoids and anal fissures, both of which are commonly aggravated if a person is constipated.12
 
As a fiber source, psyllium husk can be used to cleanse your colon. This organ, which is part of the body’s digestive tract, is responsible for removing water and bacteria, assisting with food breakdown and preparing it to leave the body.13 Psyllium husk powder may also be utilized for combatting these diseases:
 
Irritable bowel syndrome (IBS): A high-fiber source like psyllium husk can assist with providing relief from IBS.
 
Gallstones and kidney stones: Following a high-fiber diet can assist with decreasing risk for gallstones and kidney stones, probably because of fiber’s ability to aid with regulating blood sugar levels.
 
If you wish to improve skin health, taking psyllium husk powder can be a good step. Dietary fiber can help move yeast and fungus out of the body instead of being excreted through the skin, where they can cause acne and rashes.14
 
Studies on Psyllium Husk
 
Some researchers have discovered that psyllium husk can lead to positive effects when it comes to:
 
Heart health in general: In a 2011 British Journal of Nutrition study, researchers discovered that a psyllium supplement, combined with fiber-rich foods from a healthy diet, delivered the greatest improvements in metabolic syndrome risk factors.15
 
Triglyceride levels: This 2009 European Journal of Clinical Nutrition study explained the potential effects of psyllium on serum lipids. Researchers suggested that psyllium treatment can assist in lowering triglyceride levels, a known risk factor for cardiovascular disease, among Type 2 diabetes patients.16
 
Blood sugar levels: This study, involving male Type 2 diabetes and hypercholesterolemia patients, was published in the American Journal of Clinical Nutrition in 1999. Researchers stated that adding psyllium to a traditional diet for diabetes patients is safe, well-tolerated and improves glycemic and lipid control.17
 
Since psyllium husk was touted as a notable source of dietary fiber, particular studies have proven that fiber can assist in preventing some diseases:
 
Stroke: According to this study published in the journal Stroke in 2013, a person’s stroke risk is decreased by 7 percent for every 7 grams more fiber a person consumes daily.18
 
Diverticulitis: Researchers who spearheaded this 1998 Journal of Nutrition study emphasized that dietary fiber (especially insoluble fiber) can lower a person’s risk for diverticulitis by 40 percent.19
 
Ideal Dosage of Psyllium Husk
 
Ideally, people must shoot for a minimum of 50 grams of fiber per 1,000 calories consumed. Personally, I take 6 tablespoons of organic psyllium daily, enough to deliver 75 grams of soluble fiber, or about half of my daily intake. However, taking organic psyllium powder three times a day (alongside various fiber-rich foods) may add as much as 18 grams of soluble and insoluble dietary fiber and bring you closer to the minimum amount mentioned earlier.
 
As mentioned above, only buy 100 percent pure organic psyllium husk, since most psyllium crops have been treated with chemicals like pesticides, herbicides and chemical fertilizers. This ensures a lower risk of these substances entering the body and causing further harm. Some psyllium supplement brands also tend to utilize synthetic or semi-synthetic active ingredients that don’t contain psyllium, such as methylcellulose and calcium polycarbophil.
 
Lastly, avoid buying psyllium husk powder containing additives or sweeteners, because these can have a negative effect on your microbiome and possibly cause side effects too.
 
Does Psyllium Husk Have Side Effects?
 
While most people who take psyllium husk generally feel fine, there are some who experience minor side effects with this supplement. Should this happen, it is best to consult a doctor or health professional immediately.
 
For starters, psyllium husk powder can lead to gas or abdominal cramps. There is also a threat of choking linked to psyllium husk, and people may experience chest pains, vomiting and difficulty swallowing or breathing. This is why it’s advised that psyllium husk powder must be taken with a least one full glass of high-quality filtered water or other liquid to prevent the powder from swelling in the throat and choking.20
 
Serious allergic reactions to psyllium husk are rare. However, if you or someone you know is showing signs of a serious allergic reaction such as rashes, itching or swelling of the face, tongue or throat, severe dizziness, or trouble breathing, immediate medical attention is important.21 Meanwhile, it’s advised for people who fall under these categories to avoid taking psyllium husk:22
  • People with bowel obstructions or spasms

  • People who have difficulty swallowing

  • People with esophageal structure (narrowing of the esophagus) or any other narrowing or obstruction of the gastrointestinal tract

If you have kidney disease, I suggest that you talk your doctor before taking psyllium husk.
 
Psyllium Supplements Can Interact With Certain Medicines
 
People who are taking any of these medicines should avoid using psyllium husk supplements (or even powder) without consulting a doctor or health professional:23,24
  • Tricyclic antidepressants: Dietary fiber in psyllium was shown to reduce a person’s blood levels, and the effectiveness of these antidepressants in some people. Examples of tricyclic antidepressants include Amitriptyline, Doxepin, Imipramine and Carbamazepine. In particular, taking psyllium alongside carbamazepine (a seizure-treating medicine) can reduce its absorption and effectiveness.

  • Cholesterol-lowering medications called bile acid sequestrants: Taking psyllium with bile acid sequestrants can reduce cholesterol levels and decrease side effects of Colestipol, a type of bile acid sequestrant.

  • Diabetes medications: Fiber supplements may reduce blood sugar levels, increasing the possibility of hypoglycemia (low blood sugar levels) to develop. Before taking fiber supplements, talk to your doctor first, since your dosage of diabetes medicines may need to be adjusted.

  • Digoxin: Avoid taking fiber supplements like psyllium husk with digoxin, a medicine used to regulate heart function, as they can reduce the absorption of this drug.

  • Lithium: Psyllium can reduce lithium’s levels in the blood and its effectiveness. Allot a one- to two-hour interval between taking prescribed doses of both psyllium and lithium. Plus, your doctor should closely monitor your lithium levels.

If You Can’t Find Psyllium Husk Powder, Here Are Possible Alternatives
 
Retailers and organic stores now carry psyllium husk products. However, be careful about the type of psyllium husk that you buy, since there are products that might look harmless and effective, but can eventually lead to health risks.
 
If you do not have access to psyllium husk powder, these substitutes can be helpful:25
  • Flaxseed: Also known as linseed, flaxseed is utilized in food and medicine primarily as a laxative. Just like psyllium husk, flax has the potential to add bulk to stool and help address constipation.

  • Chia seeds: These seeds are another possible substitute because of their fiber content — 10 grams in 2 tablespoons.

  • Whole hemp seeds: Soluble and insoluble fiber that can aid with supporting digestive health are found in whole hemp seeds. These seeds are usually eaten after the hard outer shell is removed, and tend to be soft and creamy and have a slight nutty flavor.26

  • Glucomannan (in small doses): Glucomannan is a type of natural fiber that’s a natural thickening agent and is said to aid with weight control. It is derived from the root of the konjac plant, which is also called devil’s tongue yam.27

  • Inulin: This water-soluble fiber can be found in onions, garlic, leeks and asparagus, and can help nourish the beneficial bacteria residing in your gut.

Aside from these substitutes for psyllium husk powder, I also recommend naturally increasing your fiber intake through your diet. Here are some of the best fiber-rich foods you can consume:28,29
  • Chicory root

  • Burdock root

  • Banana

  • Organic apples

  • Jicama

  • Seaweed

  • Jerusalem artichokes

  • Shallots

  • Beetroot

  • Fennel bulb

  • Green and snowy peas

  • Savoy cabbage

  • Grapefruit

  • Nectarines

  • Persimmon

  • Tamarillo

  • Pomegranate

  • Couscous

  • Pistachios

Psyllium Husk’s Potential Is Unparalleled
 
Psyllium husk, especially the organic variety, has proven its worth in delivering important health benefits. I firmly believe that taking organic psyllium husk is one of the most crucial ways to raise your dietary fiber intake, probably even more so than other foods. Studies have also verified that psyllium husk does exert some positive effects towards certain conditions.
 
Just remember that 100 percent organic psyllium husk is still the most ideal type of psyllium husk that you should purchase, given its low risk of being sprayed with harmful pesticides, herbicides and chemical fertilizers. If you want to take this therapeutically, though, consult a doctor or health professional first to determine the psyllium husk dosage that’s optimal for your condition.
 
Frequently Asked Questions (FAQs) About Psyllium Husk
 
Q: What is psyllium husk powder?
 
A: Psyllium husk powder comes from the psyllium husk, which is derived from the seeds of a plant called Plantago ovata. The plant is most common in India and produces 15,000 tiny and gel-coated seeds.
 
Q: What is psyllium husk good for?
 
A: Psyllium husk happens to be a good source of dietary fiber. If taken constantly, psyllium husk can be beneficial for improving overall health and body function because it can:
  • Act as a prebiotic that nourishes beneficial bacteria

  • Assist with lowering risk for certain diseases

  • Help maintain healthy glycemic balance among diabetes patients

  • Help with weight maintenance and weight loss

  • Aid with optimizing cholesterol ratios and promoting heart health

Q: Is psyllium husk gluten-free?
 
A: There’s no confirmation stating that psyllium husk is gluten-free, although various cookbooks have emphasized that psyllium husk can be used as a substitute for certain types of flours, especially in baking.30,31,32
 
Q: What are the uses of psyllium husk?
 
A: Psyllium husk is known as a laxative that softens stool and helps promote easier, smoother and more regular bowel movements. It’s also said to aid with alleviating constipation and other conditions that may arise because of this disease, such as hemorrhoids and anal fissures. Furthermore, it is suggested that psyllium husk can be used for:
  • Cleansing the colon and helping move waste out of the body

  • Improving skin health

  • Helping address diseases like irritable bowel syndrome (IBS)

  • Helping lower the risk of developing gallstones and kidney stones

Q: How can you take psyllium husk?
 
A: It is advised that psyllium husk powder must be taken with a full glass of high-quality filtered water or another type of liquid to prevent choking.
 
Q: When is it best to take psyllium husk?
 
A: There is actually no specific timetable for taking psyllium husk. I recommend taking psyllium before or during mealtimes, along with liquids such as water.

 Sources and References
 
1, 10 Krans and Wilson, “The Health Benefits Of Psyllium,” Healthline, July 6, 2017
2, 22, 24 Ehrlich, “Psyllium,” University of Maryland Medical Center, October 19, 2015
3 Krans and Wilson, “How Can I Get Psyllium?,” Healthline, July 6, 2017
4  Am J Clin Nutr., 2015 Oct; 102(4): 881–890, Published online 2015 Aug 12, doi: 10.3945/ajcn.115.113282
5 Dreisbach, “10 Amazing Health Benefits Of Eating More Fiber,” EatingWell, March/April 2016
6 Am J Clin Nutr., December 2015, Vol. 102 No. 6 1604-1614, First published November 11, 2015, doi: 10.3945/ajcn.115.106989
7 Krans and Wilson, “Diabetes,” Healthline, July 6, 2017
8 Krans and Wilson, “Watching Your Weight,” Healthline, July 6, 2017
9 “Psyllium Decreased Serum Glucose And Glycosylated Hemoglobin Significantly In Diabetic Outpatients,” Journal of Ethnopharmacology
11 “Dietary Fiber And Risk Of Coronary Heart Disease: A Pooled Analysis Of Cohort Studies,” Archives of Internal Medicine, 2004;164(4):370–376
12 Krans and Wilson, “Your Bathroom Buddy,” Healthline, July 6, 2017
13 Bruise, Cirino and Weatherspoon, “Can You Use Your Diet To Cleanse Your Colon?,” Healthline, April 18, 2017
14 “Ten Health Benefits Of Fiber,” Forbes
15 British Journal of Nutrition, 105(1), 90-100. doi:10.1017/S0007114510003132
16 “The Effects Of Psyllium On Lipoproteins In Type II Diabetic Patients,” European Journal of Clinical Nutrition
17 Effects Of Psyllium On Glucose And Serum Lipid Responses In Men With Type 2 Diabetes And Hypercholesterolemia,” Am J Clin Nutr.
18 “Dietary Fiber Intake And Risk of First Stroke,” Stroke. 2013;STROKEAHA.111.000151, originally published March 28, 2013
19 “A Prospective Study Of Dietary Fiber Types And Symptomatic Diverticular Disease In Men,” The Journal of Nutrition
20 “Psyllium Husk Fibre Oral Powder Side Effects,” WebMD
21, 23, 25 McNight, “What To Use In Place Of Psyllium,” Healthy Eating SF Gate
26 Bjarnadottir, “6 Evidence-Based Health Benefits Of Hemp Seeds,” Healthline, June 4, 2015
27 Paturel, “Glucomannan: The Weight-Loss Supplement Dr. Oz Loves,” Self, July 25, 2011
28 Semeco, “The 19 Best Prebiotic Foods You Should Eat,” Healthline, June 8, 2016
29 “FAQs For The High Fibre, High Prebiotic Diet,” Monash University
30 Morgan, “The Everyday Art Of Gluten-Free: 125 Savory And Sweet Recipes Using 6 Fail-Proof Flour Blends,” Abrams, September 9, 2014
31 “The How Can It Be Gluten Free Cookbook: Revolutionary Techniques. Groundbreaking Recipes,” America’s Test Kitchen, March 1, 2014
32 Nardone, “Silvana’s Gluten-Free And Dairy-Free Kitchen: Timeless Favorites Transformed,” Houghton Mifflin Harcourt, 2014

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