Psyllium is an annual flowering plant native to India, Pakistan, and coastal Africa. It belongs to the plantain genus and has been considered a medicinal plant for centuries. Psyllium is gluten-free, particularly mild, and well-tolerated. Its neutral flavor allows it to be combined with any food; a proven preparation is by stirring it into liquids. Psyllium husks can also be used during weight loss because they have no significant calorific value—one teaspoon of the product contains only 0.6 kcal.

Psyllium is used to treat a wide variety of conditions and illnesses. The most important areas of application are irritable bowel syndrome, hemorrhoids and anal fissures, diabetes, high cholesterol, and constipation or diarrhea. For optimal effectiveness, the dosage must always be adjusted to the specific condition.

Unlike the use of chemical tablets or other substances, psyllium husks are unlikely to cause side effects. They are therefore well tolerated and, with the appropriate dosage, are also suitable for children.

Important dosage information: Psyllium & Psyllium husks

While psyllium is the entire seed of the plant, psyllium husk uses only the outer shell of the seed. This outer shell is particularly rich in fiber, meaning a smaller amount of psyllium husk is needed to achieve the same swelling capacity.

With psyllium husks you need at least twice the amount.

These dosages are recommended for the following conditions:

Irritable bowel syndrome

It is estimated that one in five people suffers from irritable bowel syndrome: bloating, a feeling of fullness, and sharp pain are the main symptoms of this condition. Psyllium husks have the ability to gently and sustainably cleanse the intestines. The recommended dosage is initially one teaspoon of psyllium mixed into a quarter liter of liquid. This mixture is consumed one to two times daily, ideally always followed by about a quarter liter of water. Starting on the third day of treatment, the intake can be increased to three times daily.

Diarrhea

The mild regulating effect of psyllium ensures that diarrhea can be treated gently and with minimal side effects. The dosage for diarrhea is no different from that for constipation: Stir 3 teaspoons of psyllium husks into a quarter liter of liquid daily. Here, too, the rule is: After consuming this mixture, drink about half a liter of still water to optimize the swelling capacity of the psyllium.

constipation

Psyllium is extremely rich in fiber and has excellent swelling capacity. The use of psyllium husks can naturally regulate bowel activity. For this reason, psyllium husks are equally suitable for constipation and diarrhea; the dosage is the same in both cases: Stir one teaspoon of psyllium into a quarter liter of liquid three times daily. Ideally, you should drink about half a liter of still water after consuming this mixture to optimize the swelling capacity of the psyllium husks. This additional fluid intake is especially important for constipation – without sufficient fluid intake, the symptoms can worsen!

Hemorrhoids & anal fissures

Hemorrhoids are knot-like structures located in the immediate vicinity of the anus; they can vary in severity. An anal fissure is a painful tear in the lining of the anus, which can be acute or chronic. Hemorrhoids and anal fissures share one factor that significantly contributes to their development: hard stools and the associated poor toileting habits. To keep the stool as soft as possible, a healthy lifestyle is essential: regular exercise, adequate fluid intake, and, above all, a high-fiber diet.

Psyllium seeds have enormous swelling capacity and a high natural fiber content. They have the ability to gently regulate intestinal transit and keep stools soft. Psyllium husks have a neutral flavor, making them ideal for combining with any type of food; the most popular options are in drinks, yogurt, muesli, or soups. It is recommended to stir one teaspoon of psyllium seeds into a quarter liter of liquid three times daily.

diabetes

Even in cases of mild diabetes, taking psyllium can have a regulating and supportive effect. The use of the fiber-rich husks ensures that the sugar from food is absorbed more slowly and therefore enters the bloodstream with a delay. This lowers blood sugar levels and relieves strain on the pancreas. The recommended dosage is: Stir one teaspoon of psyllium into a quarter liter of liquid four times a day and drink throughout the day. However, it is important not to exceed this daily dose and not to use psyllium in cases of severely fluctuating, insulin-dependent diabetes – the reduction in blood sugar may require a corresponding adjustment of medication.

Elevated cholesterol

Cholesterol is considered a serious disease in industrialized countries. Although it develops slowly, it can cause devastating damage. When cholesterol levels are too high, plaque builds up on the inner walls of blood vessels; blood has difficulty flowing through veins and arteries, resulting in cardiovascular disease. The use of psyllium husks can provide relief: Psyllium binds excess cholesterol, which is then excreted in the stool. Experts recommend the following dosage: Stir one teaspoon of psyllium into a quarter liter of liquid up to four times daily and drink throughout the day.

Lose weight

Due to their extremely high content of swelling agents, psyllium can help fill the stomach, induce a feeling of fullness, and thus sustainably suppress hunger. Thanks to their good tolerance, psyllium can be consumed for extended periods without any problems—even over several years. To support weight loss, it is recommended to consume a fiber amount of approximately 10–40 g daily. For this purpose, 3 to 12 teaspoons of psyllium can be taken throughout the day. It is particularly popular when added to muesli, yogurt, or quark, or stirred into tea, juice, or smoothies.

Colon cleansing

A variety of chronic diseases are caused by disorders of the digestive tract; allergies, food intolerance, and nutritional deficiencies are among the most common consequences of impaired intestinal flora. A colon cleanse, administered as a course of treatment, can help reduce inflammation and sustainably restore the intestinal flora. For this purpose, a dose of 40 g (approximately 12 teaspoons) of psyllium is recommended, taken throughout the day: Stir one teaspoon of psyllium into approximately 100 ml of water, let it swell briefly, and then drink. The treatment should be continued for a period of six weeks.

Acid-base balance

Ideally, your diet should consist of 80% alkaline and 20% acidic foods. A healthy acid-base balance strengthens the immune system, protects against a variety of diseases, and ensures optimal performance. Poor eating habits, stress, and nicotine shift this natural equilibrium, leading to hyperacidity. A course of intestinal cleansing can help reduce hyperacidity: just two weeks are sufficient to achieve initial results. A daily intake of approximately 15 grams (approximately 5 teaspoons) of psyllium husks is recommended, divided into four portions. Each portion is stirred into 100 ml of water. Afterwards, at least another 200 ml of water should be consumed to ensure the husks' ability to swell.

General consumption recommendation