Inulin and psyllium husks

More and more people swear by inulin and psyllium husks, both whole and ground. In the health food store, health food store or other health-related stores, these substances can be found in products for losing weight or in herbal laxatives; psyllium husks are also often included in remedies for diarrhea. Where does this trend come from? Are inulin and psyllium husks really that valuable? And can they help people lose weight sustainably?

What is inulin?

Inulin belongs to the so-called fructans. It is a carbohydrate that is used by some plants - similar to starch - as a reserve substance. In particular, composite plants such as chicory, artichokes, Jerusalem artichokes and salsify, as well as umbelliferous plants such as parsnip, store inulin. Inulin is composed of fructose units - in contrast to starch, which consists of glucose units. We humans can easily digest the latter; the structure of inulin, on the other hand, cannot, since we lack the cleavage enzymes for it. For this reason, inulin is a valuable dietary fiber.

What are psyllium husks?

Psyllium husks are the shells of the seeds of a plantain plant called Plantago Ovata. Their small red-brown seeds have an elliptical shape and visually resemble fleas. They are strongly water-binding and swell many times their volume on contact with water. This effect is even more pronounced in the shells: The flosine mucilage polysaccharides contained in the hulls can bind more than 50 times the amount of water. Psyllium husks are thus also effective dietary fibers.

The positive effect for the health oft

So inulin and psyllium husks are dietary fibers - but what does that mean? "Ballast" they are insofar as the human metabolism can not process these substances. However, they do not travel completely unchallenged through our entire digestive system, but first only as far as the large intestine. There, vital bacteria are located that, with the help of certain enzymes, break down the dietary fibers and can thus obtain energy from them. The bacteria can multiply well by the provision of inulin and psyllium husks, for this reason these valuable dietary fibers are also called prebiotics. The number and diversity of bacterial cultures in the intestine is significantly increased, the intestinal flora thus becomes more stable and healthier.

In the course of the breakdown of the dietary fiber by the bacteria, gases are produced - you have to fart. These so-called flatulences can therefore be a sign of a healthy diet containing fiber. However, they are not the only metabolic product produced during bacterial cleavage - short-chain fatty acids are also released. These are chains of molecules with a maximum of six carbon atoms that have all kinds of positive effects: They provide energy, line the intestinal mucosa, improve blood circulation and also have an anti-inflammatory effect. Overall, dietary fiber can thus improve the immune system - the intestine is an important factor when it comes to the health of the human body.

Another advantage of dietary fiber is its positive effect on cholesterol levels: Dietary fiber binds bile acids formed from cholesterol, which are excreted with it. Since bile acids are necessary for fat digestion, the body produces them and uses cholesterol to do so. The cholesterol produced by the body itself is the most important factor in influencing cholesterol levels; thus a diet rich in dietary fiber has a regulating effect on cholesterol levels.

Lose weight with inulin and psyllium husks?

In principle, dietary fibers are beneficial for losing weight. Their swelling properties increase the volume of the stomach contents; at the same time, high-fiber foods have a lower energy density. As a result, we eat more while consuming fewer calories, and the feeling of fullness comes earlier. In addition, foods with a high fiber content take longer to chew. It has been proven that a longer chewing time also contributes to an earlier feeling of satiety.

Blood glucose levels rise more slowly and regularly on a high-fiber diet, especially compared to foods that contain many carbohydrates and less fiber. As a result, we do not become hungry again until much later.

Conclusion

Inulin and psyllium husks are important dietary fibers and thus sustainably increase intestinal health, which is essential for our well-being. In addition, they have a regulating effect on cholesterol levels and ensure an earlier and longer lasting feeling of satiety. Thus, inulin and psyllium husks are perfectly suited to support people in losing weight.

It is basically important to pay attention to a high fiber content in one's diet. Nutritionists recommend the intake of 30 grams of fiber per day. This amount is easily achieved by including plenty of fruits and vegetables as well as nuts, seeds, whole grains and legumes in your daily diet. It is also important to drink enough, because only then can the dietary fibers develop their full effect. Who had itself so far rather few ballast materials on its food plan and in the future also from the advantages of a ballast material-rich food to profit would like, should not accomplish this change too suddenly. Rather, it is recommended to slowly and steadily increase the fiber content of the foods consumed. In addition, in this case of dietary change, it is particularly important to drink as much as possible, ideally 1.5 to 2 liters of water or unsweetened herbal teas per day. In this way, any undesirable side effects (especially constipation) can be avoided.