Can Psyllium Husk Help Manage Diabetes? AIIMS Doctor Shares 5 Key Benefits

Psyllium husk, popularly known as Isabgol husk, can offer several health benefits and especially for diabetics. It forms a gel in the gut that can slow down carbohydrate digestion, bring down post-meal sugar spikes, and reduce fasting glucose. It supports in reducing cholesterol, improves insulin sensitivity, and support weight management plans by enhancing the feeling of fullness. The presence of soluble fibre in psyllium husk can support heart health and digestion. Psyllium husk is made from the husk of plantago ovata plant’s seeds.     

According to a report featured in World Health Organisation (WHO), “Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. Hyperglycaemia, or raised blood sugar, is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body's systems, especially the nerves and blood vessels.” ¹

The WHO report claimed that in India approximately 77 million people above the age of 18 are suffering from diabetes (type 2) and nearly 25 million people are prediabetics (at an increased risk of developing in near future).  

Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and shared the 5 amazing health benefits of psyllium husk.

Dr Sethi said, “The benefits of most of the supplements are not backed by strong data. But this one is. Studies show that psyllium husk helps you stay full for longer, lowers cholesterol, and improves digestion. 96% of us do not get enough fibre, which is the key for gut health and lowering your risk of heart disease and diabetes." ²

Most of us should aim to get between 25 to 30 grams of fibre daily. If eating enough fibre is not realistic every day, psyllium husk can help. It forms a gel in your gut, trapping the salts, and lowering cholesterol while also acting as a prebiotic for a healthy gut microbiome, added Dr Sethi.

Meanwhile, according to a report highlighted in National Library of Medicine, “Indeed, supplementing a moderate carbohydrate diet with psyllium, even for a short duration, appears to be capable of significantly reducing fasting plasma insulin in those living with diabetes. By delaying absorption, psyllium has a comparable effect to intestinal α-glucosidase inhibitors in decreasing carbohydrates digestion and absorption, which leads to increased levels of the glucoregulatory factor glucagon-like peptide 1 (GLP-1).” ³

Benefits Of Psyllium Husk

Improves Heart Health: Consumption of soluble fibre supplements like psyllium husk can manage cholesterol levels. High cholesterol can enhance the risk of various diseases and some of them can be fatal. These include heart disease, diabetes, coronary artery disease, high blood pressure, heart attack, and stroke.

Helps Keep Weight Under Control: It is significant to maintain a moderate weight for enhancing your overall healthy as obesity and overweight can lead to various health issues. Keeping weight under control can also prevent several diseases like hypertension, diabetes, gallstone, breathing difficulties, some cancers, etc. psyllium husk can promote weight loss in individuals experience overweight issues and obesity that can reduce the risk of some chronic conditions.

Manages Diabetes: If you have diabetes, it is important to eat mindfully in order to maintain a healthy balance of blood sugar and insulin. It is worth mentioning that key fibres like psyllium husk can help you maintain a healthy glycemic balance. It brings down post-meal glucose responses, essential for type 2 diabetes management. Psyllium husk can also improve insulin sensitivity and reduce insulin resistance.

Supports Healthy Metabolism: It is worth mentioning that diabetes, blood sugar, and metabolism are connected to each other. Psyllium husk can enhance healthy bowel movement, support gut health, and can contribute to improved metabolic balances, factors that can benefit people with diabetes in the longer run.

Improves Digestive Health: Psyllium husk is a bulk-building laxative that functions by soaking water in the gut thus making bowel movement more regular, frequent, and easier to pass. It can be used to eliminate constipation and prevent complications such as hemorrhoids and anal fissures. Psyllium husk has also emerged a potent prebiotic, necessary for building healthy colonies of probiotics to grow in the gut.

When there is a healthy colony of good bacteria in the digestion system it can lead to a healthy immune system. It will help the body ward off infections, bring down inflammation, and maintain healthy tissues and cells.  

How Much Psyllium husk You Should Take?

Psyllium husk is a soluble fiber commonly used as a bulk-forming laxative and for promoting digestive health. For adults, it is often recommended to start with a lower amount to allow the body to adjust. Meanwhile, the exact dosage will also vary from product to product.

However, the suggested dosage is 7 to 14 grams per day every day. Other research recommends taking 10 to 25 grams per fay with 500 milliliters of water to get optimum benefits. The recommended intake for adults is 25 grams per day for females and 38 grams per day for males.  

FAQs

References

1. World Health Organisation|Diabetes in India

2. Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist via Instagram|5 health benefits of Psyllium Husk

3. National Library of Medicine|The effect of psyllium on fasting blood sugar, HbA1c, HOMA IR, and insulin control: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.