Fibre is great for your wellbeing, and can be a wonderful aid to your weight loss plan, but we Westerners find it really difficult to include in our diet. Luckily, India is here to give us a wellness helping-hand in the form of the psyllium husk. This herb – which is commonly grown in India – has multiple benefits and is even used in alternative medicine to treat certain illnesses, but even if that doesn’t interest you, it can help you lose weight.
Psyllium husk is a bulking fibre which expands when it absorbs water, and forms a gelatine-like mass. When you eat the herb, the fibres absorb water from your colon and scrub the intestines clean, and then help to transport the waste through your intestinal tract. Because of this, sufferers of irritable bowel syndrome (IBS) and even colon cancer have found relief with psyllium husk supplements. Moreover, as it contains soluble fibre, psyllium husk lowers “bad” LDL cholesterol, which reduces your risk of heart disease. However, while this all sounds good for a supplement you can get over the counter; you should still consult your doctor before taking it.
Moreover, psyllium husk is useful if you’re trying to lose weight, as it expands in your stomach makes you feel full. So, if you take it half an hour before meals, it will help you to eat less at dinner time as 30 minutes allows the psyllium husk to absorb water and expand. Plus, psyllium husk helps your body to absorb sugar more slowly, which will reduce your cravings for calorie-packed foods (and could help if you have diabetes). Therefore, psyllium husk can be the accompaniment you need to your low-fat diet and exercise plan, as long as you consume the whole husk rather than supplements. The whole husk is available in health food stores, and is more effective – albeit less tasty – than the supplements, as it contains fewer additives.
More ways to include natural fibre in your diet:
1. Every day, eat two cups of fruits and a half cup of vegetables.
2. Avoid processed foods like white bread and sweets.
3. Eat fibre-rich foods like brown rice and wholegrain bread and cereal.