The Truth About Psyllium Husk: Does It Really Cause Bloat?

Psyllium is the most common fiber supplement derived from the husk of a plant. Psyllium consumption is beneficial for the human body as it is a popular laxative. It can make bowel movements easier. Hence, psyllium can ease constipation.

But, does psyllium husk cause bloating?

Psyllium husk can improve proper gut functioning. It also increases the number of good gut bacteria. But along with helping with digestion, psyllium can also cause gas and bloating. The reason why psyllium husk causes bloating depends on many factors including low water intake. 

The article will explain the reasons why Psyllium Husk Causes bloating along with the tips to avoid gas and bloating caused by it. Also, you will get to know the major health benefits of psyllium husk.

Psyllium husk contains a high amount of fiber, it causes the air bubbles and gas to trap in the large intestine, hence it causes bloating.

Psyllium Nutrition Facts

Before knowing other important health benefits of psyllium, it is important to know about the nutrients present in it. 1 tablespoon of Psyllium Husk contains 35 calories. The following table depicts the nutritional information about psyllium.

Nutrients% Daily values
Total fats 0.7g1%
Saturated fats 0.1g1%
Polyunsaturated fat 0.3g
Monounsaturated fat 0.1g
Cholesterol 0mg0%
Sodium 0.3 mg0%
Potassium 189 mg5%
Total carbohydrates 10g3%
Dietary fiber 6.8 g27%
Sugars 0.1g
Protein 2.5g
Vitamin A0%
Calcium0.9%
Iron9.4%
Table: Nutritional Information of Psyllium

All these nutrients and especially the good amount of dietary fiber present in psyllium husk are important for improving the health of the digestive system. This fiber content helps to ease constipation and lowers the risk of colon cancer.

Does Psyllium Husk Cause Bloating and Gas?

Bloating is a very common problem that arises when we add a high amount of fiber to our diet. So, does psyllium husk make you bloated? Yes, as psyllium husk contains a high amount of fiber, it causes the air bubbles and gas to trap in the large intestine, hence causing bloating.

does-psyllium-husk-cause-bloating

Can psyllium cause blockage? The amount of fiber intake decides whether it will cause gas and bloating or not. Because usually, the high amount of fiber blocks the passage of fecal matter and food particles in the intestine. This blockage causes the air to trap inside the intestine and hence makes you feel bloated.

Also, the people ask, does psyllium husk cause water retention? The answer is No. Psyllium husk doesn’t cause water retention. It is a gel-like substance that absorbs the extra water from the small intestine and makes bowel movements easier. 

Does Psyllium Husk Irritate Your Stomach?

No, psyllium husk doesn’t irritate your stomatitis of microorganisms in your stomach. These microorganisms are healthy bacteria that are very useful for the proper functioning of the digestive system.

When you’re consuming fiber, it means you’re changing the microorganisms that live in your intestine. An increase in the number of these good gut bacteria can be very beneficial for your digestive health. 

Although They are good for the health of your gut, these bacteria sometimes temporarily cause bloating and gas. Once your stomach adjusts itself to this amount of fiber and good bacteria produced by it, the symptoms like bloating and flatulence disappear. 

psyllium-husk

Many people are curious to know if psyllium husk causes heartburn. The answer is that psyllium husk doesn’t cause heartburn. It relieves the symptoms of heartburn and acid reflux. It also protects the stomach walls against gastric acid.

Is Psyllium Husk Healthy? 

Psyllium husk is very healthy because of its excellent nutrition profile and fiber content. It is also used for medicinal purposes because of its high fiber content. Psyllium Husk is also good for weight loss because it has no cholesterol present in it. 

Psyllium husk also can lower bad cholesterol levels, therefore, it improves your heart health. It also reduces the risk of atherosclerosis. Psyllium husk is also beneficial for diabetic patients as it can lower blood sugar levels.

healthy-psyllium-husk

No doubt, psyllium husk is very advantageous for health. But it also has certain side effects. It can cause gas and bloat in certain individuals. Also, it may become a cause of headache, allergy, nausea, and vomiting. However, these symptoms are temporary. Once your stomach adjusts to this amount of fiber, these symptoms disappear.

How to Prevent Bloating Caused by Psyllium Husk?

Psyllium Husk is a probiotic that increases the number of healthy gut bacteria. These bacteria are important for the proper functioning of the digestive system. The fiber present in Psyllium Husk attains the form of gel when it reaches the stomach. 

The gel-type fiber softens the stool and helps you poop easily. Also, the fiber can absorb extra water and hence reduces diarrhea. Although psyllium husk has a lot of health benefits, it can cause bloating or gas in your stomach.

To avoid bloating caused by psyllium husk, gradually increase the amount of husk you take. If you’re already on a low-fat diet, add 5 grams of psyllium husk daily to your diet and enhance the amount until your body gets time to adjust to the new microorganisms or good gut bacteria.

Also, you should add a greater quantity of water to your diet to stay hydrated. Most of the time, bloating is caused when you do not drink enough water and psyllium doesn’t get enough water to pass through the intestine. If you don’t drink water, it also worsens the symptoms of constipation.

Last but not the least, do not stick to the husk only. Add a good amount of protein, carbohydrates, vitamins, and minerals to your diet. So that you may not suffer from diarrhea or constipation. Also, you can add ginger and other herbs to help the husk pass more effectively through the gut.

FAQs

Question: Does psyllium husk cause weight gain?

No, psyllium husk does not cause weight gain. Psyllium husk is rich in fiber, so after eating it, your stomach remains full for a longer time. It reduces your cravings for eating something unhealthy. Therefore, it helps in weight loss. Also, it has zero cholesterol and a very low amount of carbs, which is a good point for weight loss.

Question: Does psyllium husk cause stomach cancer?

No, psyllium husk does not cause stomach cancer. The gel-like substance that is formed when the husk gets mixed with water is issued to prevent colon cancer. This gel covers the mucosal lining of the stomach and hence protects it against the acid produced by the stomach. So, psyllium husk doesn’t cause stomach ulcers, rather it prevents it 

Question: Is it okay to take psyllium husk every day?

Yes, it’s okay to take a small amount of psyllium husk every day. According to experts, taking 7 grams of psyllium husk daily is safe for your stomach. It protects you from major digestive disorders such as constipation. For weight loss, you can gradually increase the amount of husk.

Bottom Line

Does psyllium husk cause bloat? Yes, it does! This is because its gel-like consistency makes it block the passageway of air passing through the large intestine, hence it causes bloating. However, this is not the case all the time. If you take a low quantity of psyllium husk, it can be more beneficial. Also, you should make sure to drink plenty of water to fully enjoy the health benefits of psyllium husk and to prevent bloating.

Haleema Sadia

Haleema Sadia

A physiotherapist by profession, a Nutritionist by passion, a literarian by soul, and a writer by heart!

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