Psyllium: Your Natural Ally for Balanced Digestion

What is Psyllium?

Psyllium, also known as psyllium husk, is a plant fibre derived from the seeds of the Plantago psyllium plant. This flour is particularly valued for its high mucilage content, which can swell up to 25 times its original weight, making it an excellent ally for intestinal health.

Nutritional Properties of Psyllium

Our Psyllium is an excellent source of soluble fibre, with over 87 grams of fibre per 100 grams of product. Here’s a summary of its properties:

• Energy: 18 kcal
• Fat: 0.2 g
• Carbohydrates: 2.5 g
• Protein: 1.4 g
• Fibre: 87.8 g

Benefits of Psyllium

Thanks to its characteristics, psyllium offers several health benefits:

• Digestive support: It promotes intestinal regularity, helping with both constipation and diarrhoea.
• Probiotic effect: It encourages the growth of beneficial bacteria in the gut, fostering a healthy environment for intestinal flora.
• Appetite control: It can help you feel fuller, contributing to more balanced weight management.

How to Use Psyllium

Psyllium can be used in various ways. Here are some practical suggestions:

• In water: Dissolve a teaspoon of psyllium in a glass of water and drink immediately.
• In baked goods: It can be added to bread, muffins, and cookies to increase fibre content and improve texture.
• In smoothies: Add a teaspoon of psyllium to smoothies for an extra fibre boost.

Recommended Usage Guidelines

It is important to follow some guidelines for optimal use of psyllium:

• Start with small doses and gradually increase.
• Take the fibre at the same time every day to avoid intestinal disturbances.
• It is advisable to drink plenty of water while taking psyllium.

Recipes with Psyllium

Here’s a simple recipe for making cookies with psyllium:

Psyllium Cookies

Ingredients:

• 200 g wholemeal flour
• 50 g psyllium
• 100 g brown sugar
• 1 egg
• 50 ml olive oil
• 1 teaspoon baking powder

Method:

1. Preheat the oven to 180°C.
2. In a bowl, mix the flour, psyllium, sugar, and baking powder.
3. Add the egg and oil and mix until a homogeneous dough is formed.
4. Shape into balls and place them on a baking tray lined with parchment paper.
5. Bake for about 15 minutes or until the cookies are golden.

Variations: You can add chocolate chips or dried fruit to the dough for an extra touch.

Frequently Asked Questions about Psyllium

1. Does psyllium have side effects?

If taken in excessive doses or without enough water, psyllium can cause bloating and gas. It is advisable to start with small doses.

2. Can I use psyllium if I am coeliac?

Yes, psyllium is naturally gluten-free and is an excellent alternative in gluten-free recipes.

3. Where can I buy psyllium?

You can find organic psyllium on our e-commerce site, Tibiona, where we offer high-quality natural products.

Incorporating psyllium into your daily diet can lead to numerous benefits. Experiment with different ways to use it and discover how this powerful ally can improve your intestinal well-being!