Can you manage IBS with Psyllium Husk?
Can you manage IBS with Psyllium Husk?
If you read the About Me page, then you know that I had a severe issue with my digestive system, and IBS was a true affliction for me. It was debilitating and I felt extremely lonely at times, not quite knowing where to find information and with very little guidance from my GP, who kept telling me that I could take nothing for IBS, and only stick to a low FODMAP diet for the rest of my life!
Though a FODMAP diet is a wonderful tool to get started with, we now know that it is not necessary to be on it forever, and that most issues with our digestive system are due to dysbiosis of the microbiome, so rebalancing the good bacteria is the way to go long term! And our good gut bacteria love to munch on Fiber!!! The more variety of plants, the more diversity we will have into our gut, and that in turn will help with pain, flatulence and bloating.
I did not realise this at the time, as not many people were speaking out about their experience with IBS, but it seems that I wasn’t alone.
Between 9 and 23 percent of the population, globally, suffers from Irritable Bowel Syndrome. The NHS reports that 1 in 4 people in the UK is affected by this disorder and the USA is right up there too. (The data was reviewed in 2015) [1]
IBS is not just a gut issue, but it manifests as a mental disorder too. The anxiety, the shame and stress around it, is extremely real. It can take a while to heal gut dysbiosis and improve and heal IBS, so here I really care to share a few tips to assist in managing it, whilst on the mend.
One of the tools I had found particularly helpful with my IBS, particularly when I had bouts of constipation, followed by diarrhoea, was using Psyllium Husk! Here is 5 ways it can help and why:
1. Psyllium Husk Psyllium is a form of fiber made from the husks of the Plantago ovata plant’s seeds. It sometimes goes by the name ispaghula. Fiber, as mentioned above, is food for our good gut bacteria, as well as helping to bulk stools and create a uniform poop!
2. Taking Psyllium husk on an empty stomach, in the morning, 1 hours before food, can be easily implemented on a FODMAP diet, if you are starting with it. The probiotics in the husk will prepare the gut, get the microbiome excited and ready to do their job.
3. The American College of Gastroenterology suggests psyllium as a treatment option for people with IBS. The jury is still out, however, as to whether psyllium husk can really help these people.[2]
4. Patients with IBS seem to generally get more relief from psyllium supplementation than from taking either wheat bran or a placebo. [3]
This is why adding fiber, even if you have to do it in a controlled way such as with a low FODMAP diet, is key! A lot of people with digestive disorders, such as IBS, are advised to eliminate carbohydrates for a paleo and keto style diets. That definitely helps short term, but it does create issues with long term healing of the gut! (see ending for more details on solutions)
5. Dosing is extremely important! The exact dosage of psyllium depends on the product you’re using. Dosage requirements may also vary based on what you’re taking psyllium for. Typically, you can take the product one to three times per day with a full glass of water. Some research has shown that consuming 7.9 grams of psyllium per day (plus or minus 3.6 grams) with probiotics is a safe and effective way to treat Crohn’s disease and IBS. Other quantities can be adapted to other ailments, such as Type 2 Diabetes, where taking Psyllium Husk has been shown to help manage serum glucose. [4],[5]
6. Extra tip: once you are done using Psyllium husk as a supplement, you can still enjoy its properties as food! It acts as a great binder in healthy vegan cuisine! My friend Russell, The Raw Chef, has an amazing recipe for raw bread! Something to look forward to!
The jury is still out on the overall benefits of Psyllium on overall digestive wellness, but if we consider the proven benefits of fiber for our health, then it is easy to see that we are onto something. It is worth mentioning that if you are thinking to incorporate Psyllium husk into your diet, it would be best to discuss this with your treating physician, to make sure dosage is accurate , particularly if you are on medication.
Some side effects to using psyllium husk can be bloating and gas, which could seem IBS episodes, but at times it is part of training the microbiome to deal with the fiber. Seeing a health specialist can help you navigate those episodes, as it might take up to four weeks to start seeing positive effects from the psyllium.
As I mentioned at the beginning, it is key to make sure our diet is well managed, that you are not consuming food you are sensitive to, and that your lifestyle is conducive to healing. Speaking to a licensed nutritionist can be very helpful in getting you there.
I would also suggest educating yourself on FODMAP, and here a great resource to do so, by Dr Will Bulsiewicz, whose courses have helped many people and who explains how to do a low FODMAP diet so that you can slowly not worry about FODMAPS anymore .
Listen to my Podcast with Dr Bulsiewicz, where we touch on IBS as well.
If you want to get a good organic brand of Psyllium Husk, my favourite is by Indigo Herbs, a company based in magical Glastonbury.
Enjoy and always listen to your gut!
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5369587/
[2] https://gi.org/wp-content/uploads/2018/07/IBS-Monograph-2018.pdf
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413815/
[4] https://www.sciencedirect.com/science/article/abs/pii/S0378874105003983?via%3Dihub
