Women and men differ on many counts. We are all aware of that. Despite the obvious ones, however, the lesser-known ones have to do with their digestive tracts. Did you know? A recent study revealed that it took significantly longer for women to digest food than men—33 hours for men versus 47 hours for women.
What is the point? Women produce less stomach acid than men. Food moves slower through the female digestive tract. When the food moves slowly, it empties at a slower pace, too, leading to constipation, nausea, and bloating. These are precisely the biological reasons why women must incorporate Isabgol in their diet.
What is Isabgol?
With a gluey, oily texture and a sweet, astringent taste, Isabgol is a digestive that cools your body and assists weight loss.
Isabgol originated from Sanskrit words 'Asp' and 'Ghol' that together mean horse flower. Some of the synonyms of Isabgol are Isabgol (Isabgol in Hindi), Umto, and Ashwakarna.
Isabgol Plant
Derived from the Isabgol plant's seeds, Plantago Ovata, Isabgol is a dietary fibre that promotes laxation and helps increase stool.
Isabgol in English
Isabgol in English is known as Psyllium Husk, the main ingredient in Metamucil (A supplement of fibre that reduces constipation).
Native to Asia, North Africa, and the Mediterranean region, Psyllium Husk also helps clear toxins from the digestive stretch.
Want to know more about this dietary fibre? Read on to learn about its uses, benefits, and side effects.
Also Read: 5 benefits of Prunes
Source of Isabgol
Psyllium husk, also known as Isabgol, is derived from psyllium seeds. It is mainly cultivated in cool and dry places as the seed husk has water-absorbing properties. It is grown worldwide but native to West Asia, predominantly India and Pakistan. It grows as a wild crop in the southwest US.
In the northwestern part of India – Madhya Pradesh, Gujarat, and Rajasthan – it is grown as an annual crop. It is also cultivated after the rainy season as a Rabi crop.
Names of Isabgol in Other Languages
Isabgol names in different languages are as follows:
- Botanical name: Plantago ovata
- Sanskrit names: Ashwakarna, Ashwagol, Sheetabeeja, Ashwakarnabeeja
- Hindi names: Isabgol, Ispaghul, Ispagul, Issufgul
- Marathi names: Isapghol, Isabgola
- Bengali names: Esphopgol, Isshopgul, Isabgul
- Punjabi names: Lisapghol, Abghol, Bartang
- Kannada names: Visamagolu, Issabagolu, Isabakolu, Isofgolu
- Telugu names: Isphagula, Isapgaluvittulu, Isapagala
- Kashmiri name: Is-mogul
- Tamil names: Ishappukol, Ishappukolvirai Iskol, AsIsphagol, Iskolvirai
- Malayalam names: Karkatshringi, Ispaghal, Snigdha Jeerakam
- English names: Psyllium, Blond Psyllium, Spogel Seeds, Ispaghula, Ripple Grass
Isabgol Nutritional Value
Isabgol is high in fibre. It has 30-70% of insoluble and soluble fibres. The 100 gm Isabgol calorie content includes:
- Protein: 5 gm
- Fat: 6 gm
- Saturated fats: 2.5 gm
- Total carbohydrates: 75 gm
- Sugar: 30 gm
- Sodium: 282 mg
- Potassium: 260 mg
- Iron: 50 mg
- Calcium: 2 mg
Isabgol Benefits
The husk extracted from the Isabgol seeds is used in pharmaceutical preparations. When consumed, it attracts water as it gets into the digestive tract and becomes a gel-like substance. The high fibre content slows down digestion and allows the body to absorb more nutrients from food. It helps with a wide range of health issues and has many benefits.
Common Isabgol benefits include the following:
- Removes toxins from the body
- Adds a protective lining to the stomach that helps in curing acidity
- Adds volume to the stool while softening it for easy passage
- Promotes the growth of healthy gut bacteria
- Boosts digestion
- Absorbs extra water from the stool
- Regulates cholesterol levels
- Regulates sugar level
- Lowers blood pressure
Read on to know more about other benefits of Isabgol for your health.
Isabgol uses in the following conditions are beneficial:
- Irritable bowel problems
- Inflammatory bowel diseases like Ulcerative Colitis
- Heart problems
- Diabetes Mellitus
- Hypertension
- Haemorrhoids
- Constipation
- Diarrhoea
- Obesity
- Urinary disorders
#1 Isabgol for Irritable Bowel Syndrome (IBS)
Irritable bowel syndrome is a disease related to the digestive system, which mainly occurs because of low fibre content in the diet. It leads to abdominal pain, bloating, flatulence, indigestion and bowel irregularities. As per a study, psyllium fibres can provide relief from the symptoms associated with irritable bowel syndrome.
#2 Isabgol For Heart Health
Isabgol supports heart health and ensures a reduced risk of developing heart disease. Isabgol is rich in fibres, and as per a study, if you consume 5-10 grams of soluble fibres daily, it will reduce 5-10 points of cholesterol level. It promotes the breakdown and absorption of bad cholesterol. An optimal level of cholesterol prevents heart problems and supports the body’s healthy functioning.
Isabgol also strengthens the heart muscles, reduces blood pressure and improves heart health. It forms a thin layer around the intestine that also prevents the absorption of cholesterol from food.
#3 Isabgol for Diabetes
As per a study, isabgol can regulate sugar levels in people with diabetes. It reduces sugar spikes and also increases the absorption of anti-diabetic medications. Also, as per a study, a daily intake of 5 gm of isabgol twice a day can control blood sugar levels in people with type 2 diabetes.
#4 Isabgol for Piles
Many people suffer from piles because of constipation for a prolonged period. The absorbing and water-retaining property of psyllium husk benefits people with piles. Isabgol makes the stool bulky, soft and easy to expel. It also reduces the bleeding associated with piles. Isabgol heals fissures and prevents excessive stretching of the anus while passing stool. It also reduces the risk of rupturing healing wounds.
How to take Isabgol for piles and fissures? Consume Isabgol with warm water before going to bed at night. Consult a doctor about the dosage.
#5 Isabgol for Loose Motion
Isabgol manages diarrhoea by absorbing water from the intestine and making stool thick. It slows down while passing through the colon and normalises bowel movements.
How to take Isabgol to treat diarrhoea? 1-2 teaspoons of Isabgol husk powder should be had with yoghurt. Mix them well for a smooth consistency and take after meals.
#6 Isabgol for Weight Loss
The high fibre content of Isabgol helps in controlling weight. Isabgol essentially slows down the stomach-emptying process. As per a study, It makes you feel satiated and reduces your appetite, and you feel less hungry in between meals. It also prevents frequent snacking. Isabgol also helps in the management of fat by reducing bad cholesterol and controlling the overall calorie intake of the body.
How to take isabgol for weight loss? It is best to consume 1-2 teaspoons of isabgol powder in a glass of water. Add a few drops of lemon juice to it, and consume it early in the morning on an empty stomach to reduce weight.
#7 Isabgol in Pregnancy
Isabgol benefits women during pregnancy and breastfeeding. It helps relieve gastric issues that arise during pregnancy, like indigestion and constipation. But as Isabgol is a laxative, it should not be consumed with a high-fibre diet as it can lead to loose motions. Always consult a doctor before starting Isabgol in pregnancy and while breastfeeding.
#8 Isabgol Benefits for Sperm
Nutrients are important for sperm health. They play an important role in treating male infertility and low sperm count. It also boosts libido. Isabgol benefits male sperm by multiplying the count. It also thickens the semen and prolongs orgasm. Isabgol can also help with premature ejaculation.
How to take Isabgol for sperm health? Soak Isabgol in a glass of water overnight and drink it in the morning. You can also take 2-3 teaspoons of whole Isabgol seeds and mix them in a glass of hot milk. Take this mixture at night.
#9 Isabgol Benefits for Skin
Isabgol benefits the skin as it
- Helps with acne and pimples
- Unclogs pores
- Prevents whiteheads and blackheads
- Reduces inflammation
- Treats skin irritation and insect bites
#10 Isabgol Benefits for Hair
A balanced diet and healthy body functions affect hair health from the inside. For hair health, a healthy digestive system is a must. It helps supply essential nutrients to the hair roots that promote hair growth. Psyllium husk benefits hair by removing harmful toxins from the body and boosting digestion.
#11 Isabgol Use for Constipation
Isabgol is known for its laxative effects. As per a study, the fibre content of Isabgol helps manage constipation. It has both soluble and insoluble fibres that expand in the stomach. They absorb and retain water that adds bulk to the stools. It softens the stool and makes it easy to pass out. Isabgol also stimulates contractions in the intestine that makes stool expulsion easy. Isabgol with milk at night benefits to relieve constipation.
How to take Isabgol for constipation? Mix 1-2 teaspoons of husk powder in a glass of warm milk. Have this right before going to bed at night to get relief from constipation.
#12 Isabgol for Acidity
In acidity, many people suffer from a burning sensation. Isabgol relieves it by forming a protective layer inside the stomach and intestine. It also cuts down the acid effect and regulates the release of digestive juices. Isabgol also assists in digestion.
How to Take Isabgol?
Isabgol Ki Bhusi
The pulverized form of husk is Isabgol Bhusi. It consists of collapsed layers removed from dried, ripe Isabgol seeds. You can consume 5-10g of Isabgol Bhusi with a glass of milk, water, or fruit juice. How often, you ask? Twice a day.
Isabgol Powder
Consuming Isabgol in a powdered form is very convenient. The ideal dosage of Isabgol powder is 1-2 tablespoons. It's best to have it in warm water once or twice a day. You can also have it with curd post your meals.
Sat Isabgol
Sat Isabgol can be consumed for weight loss. You can have 1-2 tablespoons of Isabgol seeds in 240ml of warm water with ½ freshly squeezed lemon.
Isabgol with Milk at Night
An efficient way of treating constipation is to have Isabgol with milk at night. You can add 1-2 teaspoons of Isabgol powder to warm milk and have it.
Isabgol Dosage
Commercially, Isabgol is available in two forms
Isabgol/ Husk Powder Dosage
- Take 1-2 teaspoons mixed in a glass of water before meals
- Two times a day, or as prescribed by the doctor.
Isabgol Capsule Dosage
- Take 1-2 teaspoons mixed in a glass of water before meals
- Twice a day regularly, or as prescribed by the doctor.
Isabgol Price
Brands like Dabur, Organic India, Patanjali, and more have their variants of Isabgol husk that you can easily find in the market. For a 100gm pack, the price ranges from INR 80 to INR 150.
Isabgol Side Effects
As Isabgol has laxative effects and creates intestinal bulk, it can pose some side effects. Here are some of the side effects of Isabgol.
- Increased bowel movements
- Acidity
- Nausea and vomiting
- Cramps
- Stomach and abdominal pain.
Isabgol precautions
When consuming Isabgol, one must be cautious. Here are a few words of caution:
- If you have problems swallowing or face throat issues, it's best to avoid Isabgol.
- Always consume Isabgol in its recommended dosage and duration.
- Isabgol could cause a drop in blood sugar levels. Hence, it is advisable to track your blood sugar if you consume it daily.
Also read: Ashwagandha for weight loss
Isabgol has been in use for centuries now. And it's safe to say that it's one of the best fibres for digestive health and weight loss, amongst other things.
So try Isabgol today and experience and reap its benefits!
FAQs
How to take Isabgol with Lemon?
Take some lukewarm water with 1-2 teaspoons of Isabgol powder. Add half a lemon, mix it and consume.
How to drink Isabgol?
To drink Isabgol, you can mix it in warm water or milk.
Can Isabgol Be Taken Daily?
Yes, Isabgol can be taken daily if you have any stomach issues. It is advised to take them in the recommended quantity and as per the advice of the consulting doctor.
Is Isabgol Good for the Stomach?
Yes, Isabgol is good for stomach. It’s seeds are moist and promote bowel movement (laxative). It also contracts body tissues (astringent), reduces inflammation or swelling, and promotes the discharge of mucus (expectorant) from the stomach. It is the best tonic to relieve constipation and gastric issues.
How Long Does Isabgol Take to Work?
Isabgol usually takes 12 to 72 hours to produce a bowel movement.
Is Isabgol Harmful?
If taken in more than the recommended dose, it can harm you. Some Isabgol side effects include
- Stomach pain
- Loose motions
- Bloating or gas
- Stomach cramps
- Nausea
- Vomiting
- Choking
Some people are allergic to Isabgol. As per a study, these allergic reactions can cause
- Difficulty in breathing
- Itching
- Rashes on the skin
- Swelling on face and throat
- Vomiting
Also, Isabgol should not be taken if you have
- Throat problems
- Difficulty in swallowing
- Parkinson’s disease
- It should not be given to children unless advised by the doctor
Some precautions should be taken while consuming Isabgol:
- Monitor sugar levels and BP levels at regular intervals.
- If you have hypersensitive skin, add honey or rose water to Isabgol.
- Do not exceed the recommended dosage.
- Consult a doctor in case of any discomfort, bleeding or pain.
Is Isabgol Ayurvedic?
Yes, Isabgol is an ayurvedic medicine effective against constipation and recommended by Ayurveda.
Can We Take Isabgol During Fasting?
Yes, Isabgol prevents acidity during a fast. So, it is okay to take Isabgol while fasting.
Does Isabgol Expire?
Yes, Isabgol expires, and the packaging has the expiry date mentioned on it. Mostly, it expires within 3 years of the date of manufacture.
References
- Paul Moayyedi, September 2014; The Effect of Fiber Supplementation on Irritable Bowel Syndrome: A Systematic Review and Meta-analysis - https://journals.lww.com/ajg/Abstract/2014/09000/The_Effect_of_Fiber_Supplementation_on_Irritable.12.aspx
- M Sierra, JJ García, September 2002; Therapeutic effects of psyllium in type 2 diabetic patients - https://www.nature.com/articles/1601398
- Elizabeth Rajan, December 2019; Digestion: How long does it take? - https://www.mayoclinic.org/digestive-system/expert-answers/faq-20058340
- Cambridge University Press, August 2010; The effect of a fibre supplement compared to a healthy diet on body composition, lipids, glucose, insulin and other metabolic syndrome risk factors in overweight and obese individuals - https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-a-fibre-supplement-compared-to-a-healthy-diet-on-body-composition-lipids-glucose-insulin-and-other-metabolic-syndrome-risk-factors-in-overweight-and-obese-individuals/DDE90317EE5D477C1E0594B6E2B1AA79
