psyllium husk vs chia seeds for constipation

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. As a bulk laxative supplement, 5 g with a glass of water 3 times per day is a common starting point. University of Maryland Medical Center: Psyllium, Institute of Medicine: Dietary Reference Intakes - Macronutrients, University fo Maryland Medical Center: Fiber, Dietitian Without Border: Powerful Psyllium For Heart Health and Gluten Free Baking. Psyllium husk is made by grinding the seeds of the Platago genus of plant into a powder form. 2015;50(2):82-89. doi:10.1097/nt.0000000000000082, Mkinen KK. the unsubscribe link in the e-mail. Learn more. In fact, these benefits could influence the choice you make between psyllium husk vs chia seeds. 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. The benefits of a high-fiber diet span far and wide. Fiber-related constipation can come from too much or too rapid intake or from inadequate water. Or add either the powder or the husk to cereals, sprinkle it on top of fresh fruit or combine it in smoothies and yogurt. I'd suggest starting with 1 to 2 tablespoons and then adding an extra 1 to 2 tablespoons later in the day if Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. 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. 28. Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. In short, the primary difference between psyllium husk vs chia seeds is that psyllium husk is lower in calories and has no dietary fat, whereas chia seeds contain omega-3 fatty acids, protein, and none of the additives (such as sugar and artificial food colorings) commonly found in psyllium husk products. It is important to consume enough fluid with psyllium. The American Academy of Nutrition and Dietetics advises consuming fiber from fruits, vegetables, legumes, and whole grains to meet the recommended daily amount, though there are no set fiber amounts to prevent or treat gastrointestinal symptoms. All types of fiber can be good for the heart. Much like psyllium husk, chia seeds are dense in fiber and can be used to supplement a diet lacking in fiber. Initially, it works by binding to partially digested food that is passing from the stomach into the small intestine. Knez Hrni M, Ivanovski M, Cr D, Knez . Chia seeds (Salvia hispanica l.): an overviewphytochemical profile, isolation methods, and application. 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. They may also help treat and/or prevent several serious diseases, including diabetes, high blood pressure, heart disease, and cancer. Protein is partially responsible for repairing muscle fiber and other soft tissue that is broken down from exercise, sports, and various other metabolic activities. 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. Commercially, it is sold over-the-counter as a dietary fiber supplement that can be mixed with water or added to various other food items. Chia seeds are also a good source of antioxidants. [online]. Furthermore, psyllium can help increase HDL (good) cholesterol levels (21). Honestly, I don't mind talking about poop and actually think it's something we should be talking about more to get to the bottom of our bathroom problems (pun intended) but also because I have a pretty fool-proof strategy to help people relieve their constipation and feel better within a day. International Journal of Molecular Medicine. What is psyllium? Wald A. They may improve intestinal function, prevent absorption of harmful aspects of your diet, and might help treat constipation. Research shows that psyllium can relieve diarrhea (1, 2). Helps lower cholesterol and prevent constipation. Aliment Pharmacol Ther. Colonic transit, bowel movements, stool form, and abdominal pain in irritable bowel syndrome by treatments with calcium polycarbophil. Our best overall pick, Konsyl Daily Psyllium, costs $0.53 per teaspoon servingabout $30 for 57 servings. A review of 28 trials found that taking a median of 10.2 g psyllium per day could effectively improve markers of heart health, including lowering LDL cholesterol. There's no evidence that daily use of fiber supplements such as psyllium (Metamucil, Konsyl, others) or methylcellulose (Citrucel) is harmful. 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. Supplemental fiber should always be added in slowly and per the directions of a healthcare provider. Journal of the American Association of Nurse Practitioners. You can mix 1 to 3 tablespoons of husk -- or roughly 1 to 3 teaspoons of powder -- with 8 ounces of liquid. When exposed to fluids, the husk from the outer portion of the seeds of the plant swells up to create a gel. Speak with a healthcare provider before starting a fiber supplement if you: When is the best time to take fiber supplements? Hepato-gastroenterology. Black psyllium. Chia seeds may have benefits for your digestive system and overall health. This article was verified for accuracy by Stephanie Wells, MS, RD, ACSM-CPT on March 20th, 2023 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. There are a variety of brand-name products that also contain psyllium, including Metamucil and Konsyl. It can also aid weight management and relieve mild diarrhea as well as constipation (2, 3, 4, 5). 4. Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Chia seeds are also a good source of antioxidants. Using Psyllium Mix both the husk and the powder with liquid before consuming. Decreased appetite and calorie intake may support weight loss. Try this 3-Day Meal Plan to Help You Poop or our 7-Day High-Fiber Meal Plan for our detailed meal and snack ideas to keep you regular. Scientists use genetic rewiring to increase lifespan of cells, Beyond amyloid and tau: New targets in developing dementia treatments, Napping longer than 30 minutes linked to higher risk of obesity and high blood pressure, Activity 'snacks' could lower blood sugar, complication risk in type 1 diabetes. The most well-known psyllium husk product would most likely be the Metamucil brand, but there are many different brands and generics that can vary by price, quality, flavor, or additives used. Also be sure to drink plenty of fluids every day. 2020;29(1):61-67. doi:10.6133/apjcn.202003_29(1).0009, McRorie JW. In addition toEatingWell, her work has appeared inFood & Wine,Real Simple,Parents,Better Homes and GardensandMyRecipes. 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. Calcium polycarbophil has also been shown to be an effective tool for diarrhea since it adds soft bulk to a stool. Here's What a Dietitian Has to Say, 6 Sneaky Signs You're Not Eating Enough Fiber, According to a Dietitian, The #1 Snack to Help You Poop, According to a Dietitian, 6 Totally Normal Reasons You're Constipated, According to a Dietitian, The 7 Best Carbs to Help You Poop, According to a Dietitian, ThePrep: High-Fiber Recipes from Breakfast to Dinner, 10 Fruits You Should Eat Every Week, According to a Dietitian, Does Eating an Entire OrangePeel and AllReally Help You Instantly Poop? Store psyllium husk and powder similarly -- in a sealed container away from moisture. Science Finally Tells Us Why Coffee Makes Us Poop, The Fastest Ways to Relieve Constipation, According to a Dietitian, Do Blueberries Make You Poop? Synthetic fibers include methylcellulose and calcium polycarbophil. Psyllium can help increase the water content in your stool, the amount of stool you excrete and the frequency of your bowel movements. But are there any other good wellness reasons for using psyllium husk? Psyllium is a bulk-forming laxative that can be taken as a powder or other forms, such as wafers and capsules. Hepato-gastroenterology. Used in this way, it can prevent complications of constipation, such as hemorrhoids and anal fissures. Molecules. Around 5 grams of psyllium seeds are needed to promote one regular bowel movement. Best for Alternating Diarrhea and Constipation: Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Ayurveda considers psyllium husk fiber the best lubricating, bulk laxative, and it is soothing to inflamed intestines. There are countless varieties to choose from, such as sugar free alternatives. McRorie, J. W. (2015). Infrequent bowel movements are not only painful and uncomfortable. All rights reserved. There is no single best time to take fiber, as it depends on your routine. Serving sizes can vary. Read more: 43 Supplements Exposed: Which Ones to Consider, Which Ones to Avoid. If you are a Mayo Clinic patient, this could Used in this way, it can prevent complications of constipation, such as hemorrhoids and anal fissures. If you are prone to diarrhea, soluble fiber has demonstrated dual benefits for its ability to absorb excess water and slow transit time. I'd suggest starting with 1 to 2 tablespoons and then adding an extra 1 to 2 tablespoons later in the day if All things considered, it wouldnt be unreasonable to conclude that chia seeds are the clear winner in the matchup between psyllium husk vs chia seeds, and for various reasons: That said, psyllium husk may be the better option for you if youre trying to keep caloric intake and dietary fat consumption to a minimum. While chia seeds are a great quick-fix when you're really constipated, a better strategy is to make sure your overall diet includes a healthy combination of the foods that help keep you regular and free from chronic constipation. Fibers that form viscous compounds, including psyllium, can help control appetite and aid weight loss (12, 16). 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. Most American adults consume just 15 grams of fiber per day. WebIn short, the primary difference between psyllium husk vs chia seeds is that psyllium husk is lower in calories and has no dietary fat, whereas chia seeds contain omega-3 fatty acids, protein, and none of the additives (such as sugar and artificial food colorings) commonly found in psyllium husk products. Journal of the Academy of Nutrition and Dietetics. Fermented Fiber Supplements Are No Better Than Placebo for a Laxative Effect. Accessed Oct. 8, 2018. Interestingly, a review of 21 studies reported that reductions in total and LDL cholesterol are dose dependent. You can mix 1 to 3 tablespoons of husk -- or roughly 1 to 3 teaspoons of powder -- with 8 ounces of liquid. 2016;61(11):3140-3146. doi:10.1007/s10620-016-4304-1, McRorie JW. 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). Used in supplements, fiber drinks, and added to foods. 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. They work by increasing the amount of water in your large intestine. 19(3):245-251. Soluble fiber has been widely studied and promoted for its ability to ensure regularity and treat issues like constipation and diarrhea. Soluble fiber has been widely studied and promoted for its ability to ensure regularity and treat issues like constipation and diarrhea. We include products we think are useful for our readers. The right amount of chia seeds totally depends on your level of constipation and the rate at which your GI system moves. Gradual incorporation and fluids are key! The end product is bigger and easier-to-pass stools. To provide you with the most relevant and helpful information, and understand which PlantBasedFAQs.com is an online publication for learning about plant-based food and nutrition. They are also used for diarrhea, to lower cholesterol, manage blood sugar, lower There's no evidence that daily use of fiber supplements such as psyllium (Metamucil, Konsyl, others) or methylcellulose (Citrucel) is harmful. In contrast, constipation is typically defined as having fewer than three bowel movements per week. The authors recommend using psyllium to help treat hypertension (24). Also, psyllium could delay the absorption of certain medications, therefore, doctors often recommend that people avoid taking it with other medicines. But are there any other good wellness reasons for using psyllium husk? Psyllium husk can help with constipation. If I'm being honest, swallowing chia seeds dry doesn't result in the most pleasant mouthfeel and you can't exactly control how many you're eating this waybut it's quick. Chia seeds are the number 1foodto help you go number 2here's why. Digestive Diseases and Sciences. Both soluble and insoluble fiber supplements can improve constipation. You can mix 1 to 3 tablespoons of husk -- or roughly 1 to 3 teaspoons of powder -- with 8 ounces of liquid. It then helps with the absorption of water, which increases the size and moisture of stools. 31 to 50 Years: Females 25g, Males - 31g. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). Some fiber supplementsalso decrease poop moisture, which can lead to constipation. According to a November 2018 study in the Journal of Food Process Engineering, psyllium is used as an additive in products like breakfast cereals and be considered a functional food. This post was contributed by a member of the PBF writing staff. If you buy through links on this page, we may earn a small commission Heres our process. As a dietitian, I often find myself talking about poop or more specifically, someone not being able to poop, be it with my overly-comfortable Uber driver or a close family member. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. These varieties could impact the comparison between psyllium husk vs chia seeds, so make sure to always check the nutrition facts label. If you're taking your psyllium powder in capsule form, make sure you swallow each capsule one at a time and drink a full glass of water with them. 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. 2015-2020 Dietary Guidelines for Americans. If you start taking this laxative gradually, you can usually avoid most of psyllium husk's side effects. Can zinc supplements help treat hidradenitis suppurativa? It is important to take it with water and then drink water regularly throughout the day. You can use a variety of natural products, including isabgol, for constipation. Last medically reviewed on April 6, 2020, Coconut oil has many different uses. 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. You may opt-out of email communications at any time by clicking on Mix both the husk and the powder with liquid before consuming. Here, we explore the science behind this seed, as well as the potential benefits and side effects. In addition to alleviating constipation, psyllium can also lower your risk of heart disease and may help with glucose tolerance in people with diabetes. What is psyllium? Psyllium husks are used as a bulk-forming laxative they are rich in soluble fiber, a carbohydrate that promotes elimination of the bowels. This is particularly the case with water soluble fibers such as psyllium (4, 10, 11). However, there are many remedies available. When you're dehydrated, that means there isn't enough water in your GI system, causing your stool to harden and seriously slow down movement in your gut. Be careful not to take too much psyllium at once, or you may experience gastrointestinal issues that exacerbate your bowel problems. Fiber and functional gastrointestinal disorders. Mayo Clinic, Rochester, Minn. Oct. 8, 2018. Psyllium softens and bulks up the stool in your intestines, making it easier to pass and relieving constipation. Kajla P, Sharma A, Sood DR. Flaxseeda potential functional food source. Other options like FiberCon or ground flaxseed cost less, around $0.23-$0.32 per recommended serving. Psyllium binds to fat and bile acids, helping the body to excrete them. Fiber gummies typically contain prebiotic fibers, which may not be effective. Omega-3s are a family of essential fatty acids that your body needs, for a variety of reasons, but cannot produce. How Much Psyllium Husk Powder to Take for Constipation? Used in this way, it can prevent complications of constipation, such as hemorrhoids and anal fissures. They may improve intestinal function, prevent absorption of harmful aspects of your diet, and might help treat constipation. health information, we will treat all of that information as protected health Chia seeds, on the other hand, pack a ton of fiber into a small serving that you can quickly and easily eat. 10(11):1650. 2013;52(65). The best time to chug down chia seeds is at night, so they can do their magic while you sleep and you can do your business in the morning before leaving the house. Water soluble fibers, including psyllium, could help reduce blood triglycerides, blood pressure, and the risk of heart disease (1, 3). Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. 23. Fiber has a number of health benefits, including normalizing bowel function and preventing constipation. What Is Yellow Dragon Fruit & Does It Help You Poop? Psyllium husks are the part of this plant that are typically sold as fiber supplements. WebIn addition to alleviating constipation, psyllium can also lower your risk of heart disease and may help with glucose tolerance in people with diabetes. 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). When soaked in water, they swell up to 12 times their size and produce a gelatinous consistency. Dahl WJ, Stewart ML. Fasting diet: Can it improve my heart health? 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). 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. 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). Jessica Ball, M.S., RD, has been withEatingWellfor three years and works as the associate nutrition editor for the brand. 8 Things Dietitians Eat When They're Constipated. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take. One older study showed psyllium husk significantly decreased diarrhea in 30 people who were undergoing radiation therapy for cancer (8). Digestive Diseases and Sciences. In one study, researchers gave 51 people with type 2 diabetes and constipation 10 g of psyllium twice per day. Fiber types that are more fermentable and gassyinclude inulin (chicory root fiber), guar gum, and polydextrose. Clinical Nutrition ESPEN. The added bulk helps to flush your system and leads to happier (and healthier) times in the restroom. Failing to empty the large intestine at least once or (better) twice a day also slowly poisons and ages the body. Researchers believe that psyllium has prebiotic effects (25). include protected health information. Fermented Fiber Supplements Are No Better Than Placebo for a Laxative Effect. The secret? 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