Love you all, this community is epic! 💊 MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin 📜 Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
Dr. I will like to follow you supplement list as is in your website, can I make a single smoothie of collagen, psyllium husk, protein powder and creatine and also take the micro vitamin with it in the morning?
Important -- psyllium husk vs psyllium husk POWDER. The powder is a full 3 times more concentrated than the whole husk (both supplements are sold in powder form, but the whole husk consists of lighter, fluffier rice-like elongated bits, whereas the psyllium powder is finely ground into a sand-like texture, thus far more concentrated).
AH! You have solved the mystery of why my organic psyllium husk is so much finer! So it is powder rather than husk. It also thickens MUCH more per teaspoon. Do you have any data on which is better?
@@aldarund I put the powder in my morning smoothie, and it works great! If I weren't mixing it into a smoothie, I'd use a battery powered milk frother and mix it into orange juice, preferably reduced calorie OJ sweetened w/stevia such as Tropicana.
I mix my psyllium powder ahead of time where I use about a tablespoon of psyllium powder per quart of water and then I add apple cider vinegar and electrolytes and let it completely hydrate the psyllium and then it's really easy to drink down kind of like yogurt. You can make this slightly thick but completely drinkable drink where it tastes pretty darn good actually. Powdered psyllium that's mixed with liquid and then drank immediately it's difficult to get down
Are we sure psyllium affects the microflora? My understanding is that psyllium works better for stool quality than soluble B-glucan (oatmeal) because psyllium is minimally fermented by colon bacteria. B-glucan, on the other hand, is heavily fermented and therefore produces gas (farts), improves microflora, but does not help hold together stools (unlike psyllium, which does). This was from a published review article on fibers, sorry don't have the reference handy.
producing farts is a process call "methylation" and actually provides health benefits due to the fermentation process and production of good gut flora. That's one of the reason's why eating beans is extremely healthy and one of the standout factors in the people of the 'blue zones'. Oatmeal and beans = better for health.
In "How not to age" dr. Greger also states psyllium does nothing for the bioflora unfortunately, unlike other fibers, as it is not fermented but inert for the bacteria.
20 grams of Chia seed contains the same ammount of fibre as 7 grams of Pysllium, comes with many other nutrients bundled. It may be easier for many to add Chia or altenatives to their cooking than taking a supplement seperately.
A few years ago I had to have a colonoscopy. I had been taking Chia Seed for several months every day. When I went back in for results the Doctor said that my colon was squeaky clean. I told him I used the Chia seeds. He had never heard of them. So, I educated my Doctor.
Another clickbait title and thumbnail. I understand why you do this, but it's both annoying and a bad look for a science channel. Imagine I would want to watch this Psylium Husk video again for some specific information? How am I supposed to find it, if I can't tell neither from the title or the thumbnail what the video is about? Imagine studies would use clickbait titles to get more recognition ;)
I agree, a lot of serious youtubers employ the same optimization tactics that are used by vloggers, streamers, etc. But I feel like there's no evidence that these tactics work for them, a small minority of videos I click on are clickbait. I actually think it hurts the channel's publicity.
I am starting to feel negative towards this channel. It feels as tho he is pressured to push his supplements and is re hashing old content. I am following "nutrition made simple" by Dr Gil.
Nothing he provides us can be taken for granted, especially in a platform like UA-cam. Let's be thankful for the value he provided us so far. UA-cam is getting more competitive and if you don't want to be a sinking ship, you adjust to the flow. This is a development that came to stay. All content creators are in some way pressured by this development
Thanks Brad! I use it daily but I don't drink it (yuk), I mix it in with an egg, a small amount of cooked steel-cut oats, wilted arugula (or sometimes spinach) and some apple cider vinegar... mix it up, fry it in a pan and top it with plain Greek Yogurt for a delicious savory breakfast pancake (it reminds me of potato latkes with sour cream). I make sure I drink plenty of water with it.
I just started Psyllium Husks with ADF and Carnivore. Getting great results. IBS-D is reducing along with fasting blood glucose. Wish I had started psyllium husks earlier.
Thanks Dr Stanfield! The obvious comparison is Psyllium Husk vs Flax Seed. Hopefully you get a chance to perform your brilliant analysis on these two against each other.
Lucky you, i´ve never met anyone who doesn´t get massively constipated/bloated on a high fiber diet. Psyllium husk is a huge exception among edible fibers, only cardboard performs better.
@@usernwn7qeIts because most people don't have a good microbiome to process that fiber and it takes 3-6 month average of increased fiber comsumption to change. Our western diet is vefy alien with its almost zero fiber content, what is called "too much" is actually the normal we should all be eating.
@@usernwn7qe I have no problem with bloating and I'm also primarily vegan. I would suspect the bloating from fiber is coming from lectins contained in the husks and coverings of most grains. Many are lectin intolerant. You might explore some YT vids on Lectins. Dr Gundry goes into it in detail. Could help you.
@@stefanisilva2493 Yeah, I've been eating two cans of legumes (250-300 g each) per day for the last few years. So I get a total of 70-80 g of fiber per day - without psyllium husk! No gas/constipation problems.
We‘be been adding a spoom to my morning cereal blend gor about a year now and absolutely love it. Added benefit for me is that it keeps me full for longer and no desire to snack.
Glucomannon and Modified Citrus Pectin also have the satiation effect but have different properties. Citrus Pectin has anti-cancer activity in terms of reducing metastases. But it might cost more.
I was recommended by nutritionist to put some psyllium husk to bake my bread. I started to have waves of severe pain through my gut. It’s nearly killed me. Please make certain that you drink a lot of water. Apparently, it grabs all water it can gets. In my case it blocked me on it way down:(
Dr, Brad, what do you think of oat bran? In general foor someone who eats a 1/2 cup of oat bran per day (in addition to a generally high fiber diet) is psyllium husk still needed?
for those who are intolerant of psyllium husk, it may be due to its insoluble fiber content. So try Acacia Senegal or Inulin powder (acacia is generally more tolerable). They aren't just high in soluble fiber, they're 100% soluble fiber.
@@BadWolf-bw6ik I wouldn't worry too much about tthose calories. Either they are slow digestion fiber calories or omega 3 oil calories. In fact, one of the biggest predictors of whether we will overeat in a meal is whether we have some calories that made it most of the way through our digestive system in previous meals without being absorbed.
don't forget a little note, which was only mentioned at the end: you cannot run a marathon without training, so you cannot increase your fiber intake without training. I have been progressively assuming flax seeds (and other fiber sources) for years, from little spoon to large spoon; now I can add any size of flax seeds, chia seeds, psyllium husks, and/or wheat bran in my salad, yogurt or pasta, without any bowel problems, they actually help dramatically on my regularity
My theory is that all that fiber slows down the intake of sugar thus lowers blood sugar and triglycerides-thus the beneficial effects. But, if you are low carb or no carb, it doesn’t matter. In fact at that point you’re better off with less fiber because it will interfere with the absorption of nutrients as well. Then there’s the fact that beef is very high in glutamine, which heals the gut. Meat has no fiber and so is not irritating for IBS. My father was taking psyllium for years, finally stopped. He’s happier. He switched some other things around, like timing of metformin, and also began eating much more ruminant meat.
I find Mutaflor is a probiotic that really works well, and here in Australia is the only probiotic listed as a registered medical drug rather than a supplement.
As a retired worker in the supplement industry, I completely agree with Dr. Stanfield about psyllium. I am familiar with Yerba Prima, and I also agree with him about their quality. Yes, that is the company that I worked for. That said, I would use other company's products if I couldn't get Yerba Prima's psyllium. Out of all the supplements that I have seen, psyllium is the one supplement that I have the most confidence about. I do believe that there are other good supplements, but psyllium to me is a no brainer. Very beneficial. By the way, the capsules are OK, but I do believe using the powder or whole husk is better. I personally make a chocolate coffee mix with it. I mix psyllium powder with monk fruit sweetener, cocoa, and a little powdered creamer {Yes, I know creamer is supposed to be bad for you, oh well} Mix it well, then add the coffee and mix it well again. Delicious.
Woah, I've been taking it for decades. If you can actually taste it you must be using far too much. A tiny bit on the end of your teaspoon is enough for most meals - with plenty of water.
I have a spoonful of chia seeds in mine also, it gives you Fiber and omega 3s. I use a mixture of strawberries, raspberries, blueberries and blackberries. Enough fiber from all of these.
Chia also has an exceptional protein profile. I don't use Psyllium, but I might rotate it and use some with my morning steel cut oatmeal. I rotate in chia, millet, quinoa, flax, etc - sometimes using several at once. Variety.
@@BadWolf-bw6ik You're absolutely correct. From what I have been reading lately it should help reduce cholesterol as well, because it is a good source of soluble fibre. Beans & almonds too!!
I think you'd be surprised how much IBS is caused by nervous system dysfunction, specifically overstimulated sympathetic nervous system state from depression, unmanaged emotions etc.
I get every day between 80 and 100g for fiber/day, I reached the top of 130g/day. More than that is probably too much. But for people who get around 20/30g/day is probably beneficial. But maybe I’m wrong.
I have a rockstar gut and found I really do eat more than 30 plants a week Still I often add psyllium when baking. Like proats. Otherwise not a big baker. Thanks for the lead caution.
Flax powder becomes rancid quickly. The fats in it oxidize quickly. You should grind your own, and consume it within days. Also, storing it in the refrigerator helps to protect the fats.
The thing that is special about psyllium is that it's water-soluble. It turns into a gel. Leave it in a glass with water and it absorbs a whole tonne of water. Substituting it for a regular fiber doesn't have the same effects.
Been taking just two capsules (NOW brand) every night for years (bottle says to take 5/day I think.) Like he says, it works for both constipation and diarrhea. Two per day is the sweet spot for us both. Female 145 lbs, hubby @ 200 lbs. Works like a charm.
I thought glucomannan was a resistant starch. There is a study I read that used potato starch also a resistant starch and the gut microbiome loved it! But I think resistant starch is molecularly different from soluble fiber.
Sobh M, Montroy J, Daham Z, Sibbald S, Lalu M, Stintzi A, Mack D, Fergusson DA. Tolerability and SCFA production after resistant starch supplementation in humans: a systematic review of randomized controlled studies. Am J Clin Nutr. 2022 Mar 4;115(3):608-618. doi: 10.1093/ajcn/nqab402. PMID: 34871343.
@@ashleyparker1203 Well, I avoid potato anything with the exception of a couple french fries on a very rare occasion. I was asking if the psyllium husk is better or about the same as glucomannan.
i put it in my smoothy (half n orange, half a kiwi, 3-4 spoons blueberry + some water) which i drink a few times a week. thickens it and a few drops of stevia you get a great healthy treat. does Dr. Brad have a stance on spirulina and chlorella?
There may be small amounts of lead in Psyllium husks but I believe the stevia even far worse do to being processed with toxic chemicals. The only pure stevia found out there is stevia dried leaf.
Salient content as usual. Question: I am a larger mass than the average person (6’4” 230lbs). Should I be consuming a proportionally larger amount of fiber supplements and powdered collagen supplements? Should a woman half my size be consuming the same dose as me? No one ever addresses this point. Thank you.
In regards to the fiber, I believe he mentions needing to personalize the intake so yes you will probably require more eventually then a petite woman. still start lower and build up your consumption, lots of wter! Good luck
My regular diet gives me a total of 70-80 g of fiber per day via legumes, fruit and vegetables. I test my blood numbers every two months or so, and when I added psyllium husk to my regular diet I found no added benefit. So I stopped with the psyllium husk.
I get that I'm in very small minority group, but I already get about 70-80g of fiber without supplementation due to all the whole plant foods I consume. For most people who don't want to do this, I agree that supplanting with a whole-food-ish product like psyllium husks or chia seeds is the next best thing...
If ur body gets used to psyllium husk, then it becomes a bit difficult to pass stool without it. In india, Its only indicated in constipation, since decades.
@@dhhavsfor many years now. But only at home, never while travelling. To be honest, when travellling, I walk very much. That may be what helps prevent constipation.
ConsumerLab top pick as of April 20, 2024 is NOT Yurba Prima. Their top pic is Organic India. They both have acceptable levels of lead, but Organic India was 1/2 the lead at .6mcg per serving.
I take a psyllium husk powder, 5 gm in my morning smoothie and followed with an 8 oz glass of water and it's working well for me. The lead content is said to be 4mcg per 5 gm serving so I think this brand should be okay.
I didn't look at the studies he mentioned, but unless specifically mentioned, the study subjects aren't strictly vegetarians. So the study results would apply to carnivores. You can look up the study and go to the Subjects section of the study and see what the recruitment criteria were.
I use oat bran for my fiber supplement. Drinking psyllium as a gel makes me gag, and the oat fiber does seem to have a beneficial effect on the gut microbiome. Even better, when taken as a pill it doesn't have the outer capsule, it's just pressed and formed.
No one waits for it to become a gel before consuming, because its gross, way worse than chia seed. Mix a teaspoon of psyllium husk (not powder) in water and drink straight away with at least 2-3 full glasses of water.
Started it back in Sept. Worked really well, now not nearly as much. Still not running to the bathroom ten times a day but things are very lose. Lots more gas btw.
Considering that there is no "safe" dose of lead, is it not much better to go with other fibres even if it's insoluble fibre? Even if you have look at 3rd party testing results, things chance from batch to batch a lot. Unless they continually test ALL the batches, why take the risk?
Been taking 5g psyllium husk powder twice a day on empty stomach (per labeling). Seems to help the constipation that came along with my keto-diet. Now I guess I need to worry about getting a low-lead source. Wondering how much a problem lead contamination is compared to other foods. Is there explanation as to why psyllium is often Pb contaminated?
Another example of excellent public service that is pretty much one of a kind, thanks! I am now using Wheat Dextrin (Benefiber) and yes, it does have insoluble fiber as well, but is that really an issue if you don't have gut issues? It mixes invisibly into coffee, tea, etc. with no taste or texture, and it promotes a feeling of fullness, which I find helpful to avoid further snacking.
What make you think Yerba psyllium has less lead than NOW psyllium because there is no label on the container or on the Yerba website that says this has been tested for heavy metals let alone how much heavy metals content is it it vs health standards
I am not expert but I believe he is trying to say that one is sort of the whole plant which is milled and the other is a concentrated powder. They are processed differently. The latter could theoretically also contain more of whatever minerals come a long with the process. Again, no expert on this but if you review the video, I believe that is the distinction.
Isn't there no safe level of exposure for lead? Doesn't seem worth it with the lead in it. Also, how psyllium compare to citrucel/methylcellulose? Does the latter have any of the same benefits, or is it just useful for irregularity?
A whole food, plant-based dietary pattern with some fish and plenty of legumes (similar to longevity diet promoted by NOVOS) usually provides me 90-120 grams of fiber per day, which is somewhere around the same numbers that hunter-gatherers often get from their diet during periods of low meat consumption. Would be interesting to see more research data of actually high fiber intake of 60-80 g or more.
Took this on 2 separate occasions at a small dose of 3/4 of a teaspoon, which I believe is a conservative dose. Both times, within an hour, I was experiencing explosive diarrhoea - for me, I'll never take it again. It seems to disagree with me in a big way.
Surprised the main benefit of psyllium husk was not mentioned - lowering of LDL in blood due to absorption and retention by psyllium from the gut. Taking it daily - great results wrt LDL and glucose
@Feed_Bleed_Readpsyllium along with supplementation of bergamot and beta-sito-sterol objectively showed reduction of 1 mmol/l in my blood works . For otherwise healthy individual like myself who is not on statins, this is a significant result.
fiber is definitely associated with lower cancer risks, and I believe this relates to all intestinal cancers. Another one you can try for that is Modified Citrus Pectin, which is also bulky and high in fiber. I've seen research that suggests it limits metastases. It might be more expensive. It is a great appetite suppressant, too.
I think the body does best with a variety of fiber, it makes me suspicious when someone claims asylum husk is better than other fiber. Please, someone correct me if I’m wrong, but I don’t believe there are studies down to this level. Maybe non-fermentable fiber does have a benefit?
Both seem to work the same for me for many years. Since it's simply more concentrated just use less powder if you can't get husk (going by eye, not weighing it here). Just make sure you take plenty of water. It's awesome how gloopy porridge can get with a tiny bit on the end of a teaspoon. It's powerful stuff. Also great sprinkled in tiny amounts for dogs with diarrhoea -making sure they get more water in the same bowl - don't leave it to them, otherwise they will quickly get the opposite problem.
You should have addressed safety and convenience in consumption. Safety: You must mix it fully, as you don’t want to risk getting the dry husks caught in your throat. If you do have dry husk caught in your throat, you may choke as it expands. Drink water immediately. Convenience: Also, you should have demonstrated how to mix the husk in a glass of water., and then show its consumption. You need to mix fully, and then drink immediately, as it will expand quickly. This leads to difficulty in consuming the drink.
Right? And what about getting stuck in your colon? I'm in. The fiber is not necessary camp. Just don't overeat to begin with and eat clean whether it's plant-based or not.
Do you mean literally Testosterone or DHT? I wouldn't care that much about DHT. Besides that sex hormones actually have some disadvantages. We still don't know exactly why, but males (animals as for humans) do live way longer after castration. If it comes to T it gets really complicated pretty fast. I wouldn't hold my breath there.
I recently discovered that it contains much more lead. There is actually a class action suit being filed against them. Also, California state law requires a warning label. All this info and more can be Googled for the exact amounts . It was enough for me to switch to the Prima brand that is recommended in this video.
I often use elecampane root as an herbal supplement because it has an unusual anti-oxidant profile. It is rich in inulin. Probably not for everybody unless you are actively pursuing an anti-cancer lifestyle.
easy, healthy, tasty, filling and cheap breakfast: 1 tablespoon ground psyllium husks, 3 tablespoons oatmeal, 1 sliced apple, salt and cinnamon. Add water and stir for about 30 seconds. Then microwave for around 2 minutes at full blast. I eat this at noontime (yeah, I'm an intermittant fasting guy), and it keeps me unhungry even during a three-hour hike.
@@Seanonyoutube nope. I eat plenty of fat at most other meals. But some folks I know like to add some cream (or use yoghurt, but then delete the microwave). A little dab 'll do ya!
This sounds like very low calorie breakfast. How many calories is it? I typically eat 180 grams of oats each morning, plus flax, berries and other fruits.
@@Seanonyoutube My 180 grams of oats each morning has 12 grams of fat providing 108 calories (5g polyunsaturated, 4g monounsaturated, 3g saturated), 24 grams of protein providing 96 calories, 104 grams of carbs providing 416 calories, 18 grams of fiber. Then I throw in 20 grams of flax seeds for an additional 8 grams of fat. This comes to 26% of my calories that come from fat.
Love you all, this community is epic!
💊 MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
📜 Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
Can we get a vid on Methylene blue?
Dr. I will like to follow you supplement list as is in your website, can I make a single smoothie of collagen, psyllium husk, protein powder and creatine and also take the micro vitamin with it in the morning?
Important -- psyllium husk vs psyllium husk POWDER. The powder is a full 3 times more concentrated than the whole husk (both supplements are sold in powder form, but the whole husk consists of lighter, fluffier rice-like elongated bits, whereas the psyllium powder is finely ground into a sand-like texture, thus far more concentrated).
powder is such chore to take. Its really hard to mix it in water
@@aldarund I use ground up husk, it's not as fine. Looks like whole grain flour. I add it to my protein shake to make it thicker.
AH! You have solved the mystery of why my organic psyllium husk is so much finer! So it is powder rather than husk. It also thickens MUCH more per teaspoon. Do you have any data on which is better?
@@aldarund I put the powder in my morning smoothie, and it works great! If I weren't mixing it into a smoothie, I'd use a battery powered milk frother and mix it into orange juice, preferably reduced calorie OJ sweetened w/stevia such as Tropicana.
I mix my psyllium powder ahead of time where I use about a tablespoon of psyllium powder per quart of water and then I add apple cider vinegar and electrolytes and let it completely hydrate the psyllium and then it's really easy to drink down kind of like yogurt. You can make this slightly thick but completely drinkable drink where it tastes pretty darn good actually. Powdered psyllium that's mixed with liquid and then drank immediately it's difficult to get down
I had no idea of these benefits! Valuable information indeed.
Much gratitude.
Are we sure psyllium affects the microflora? My understanding is that psyllium works better for stool quality than soluble B-glucan (oatmeal) because psyllium is minimally fermented by colon bacteria. B-glucan, on the other hand, is heavily fermented and therefore produces gas (farts), improves microflora, but does not help hold together stools (unlike psyllium, which does). This was from a published review article on fibers, sorry don't have the reference handy.
Yes, psyllium is non fermentable and therefore has a minimal effect if any on gut flora.
producing farts is a process call "methylation" and actually provides health benefits due to the fermentation process and production of good gut flora. That's one of the reason's why eating beans is extremely healthy and one of the standout factors in the people of the 'blue zones'. Oatmeal and beans = better for health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC6358997/
In "How not to age" dr. Greger also states psyllium does nothing for the bioflora unfortunately, unlike other fibers, as it is not fermented but inert for the bacteria.
Try postbiotics like Epicor. Nothing works better for good digestion in my experience.
The improvement it brings to the quality of life is hard to exaggerate! Since I began using it daily I spend less than a minute a day on the toilet.
20 grams of Chia seed contains the same ammount of fibre as 7 grams of Pysllium, comes with many other nutrients bundled. It may be easier for many to add Chia or altenatives to their cooking than taking a supplement seperately.
A few years ago I had to have a colonoscopy. I had been taking Chia Seed for several months every day. When I went back in for results the Doctor said that my colon was squeaky clean. I told him I used the Chia seeds. He had never heard of them. So, I educated my Doctor.
And you can make chia seed pudding which is tasty.
@@buster.keaton I cant get past the "fish eggs" look of it, so I cant eat it. gag.
I like to put it in a blender to grind it.
Chia seeds can get stuck in the throat
Another clickbait title and thumbnail. I understand why you do this, but it's both annoying and a bad look for a science channel. Imagine I would want to watch this Psylium Husk video again for some specific information? How am I supposed to find it, if I can't tell neither from the title or the thumbnail what the video is about? Imagine studies would use clickbait titles to get more recognition ;)
Well said.
spot on.
I agree, a lot of serious youtubers employ the same optimization tactics that are used by vloggers, streamers, etc. But I feel like there's no evidence that these tactics work for them, a small minority of videos I click on are clickbait. I actually think it hurts the channel's publicity.
I am starting to feel negative towards this channel. It feels as tho he is pressured to push his supplements and is re hashing old content.
I am following "nutrition made simple" by Dr Gil.
Nothing he provides us can be taken for granted, especially in a platform like UA-cam. Let's be thankful for the value he provided us so far.
UA-cam is getting more competitive and if you don't want to be a sinking ship, you adjust to the flow. This is a development that came to stay. All content creators are in some way pressured by this development
Thanks Brad! I use it daily but I don't drink it (yuk), I mix it in with an egg, a small amount of cooked steel-cut oats, wilted arugula (or sometimes spinach) and some apple cider vinegar... mix it up, fry it in a pan and top it with plain Greek Yogurt for a delicious savory breakfast pancake (it reminds me of potato latkes with sour cream). I make sure I drink plenty of water with it.
I just started Psyllium Husks with ADF and Carnivore. Getting great results.
IBS-D is reducing along with fasting blood glucose.
Wish I had started psyllium husks earlier.
Great message, been taking this for years and its a game changer
Thanks Dr Stanfield! The obvious comparison is Psyllium Husk vs Flax Seed. Hopefully you get a chance to perform your brilliant analysis on these two against each other.
Just an interesting side note. My entire diet is mostly fiber since I'm vegan. I have absolutely no bloating.
Lucky you, i´ve never met anyone who doesn´t get massively constipated/bloated on a high fiber diet. Psyllium husk is a huge exception among edible fibers, only cardboard performs better.
@@usernwn7qeIts because most people don't have a good microbiome to process that fiber and it takes 3-6 month average of increased fiber comsumption to change. Our western diet is vefy alien with its almost zero fiber content, what is called "too much" is actually the normal we should all be eating.
@@usernwn7qe I have no problem with bloating and I'm also primarily vegan. I would suspect the bloating from fiber is coming from lectins contained in the husks and coverings of most grains. Many are lectin intolerant. You might explore some YT vids on Lectins. Dr Gundry goes into it in detail. Could help you.
@@stefanisilva2493 Yeah, I've been eating two cans of legumes (250-300 g each) per day for the last few years. So I get a total of 70-80 g of fiber per day - without psyllium husk! No gas/constipation problems.
We‘be been adding a spoom to my morning cereal blend gor about a year now and absolutely love it. Added benefit for me is that it keeps me full for longer and no desire to snack.
Glucomannon and Modified Citrus Pectin also have the satiation effect but have different properties. Citrus Pectin has anti-cancer activity in terms of reducing metastases. But it might cost more.
Seems reasonable and well articulated.
I was recommended by nutritionist to put some psyllium husk to bake my bread. I started to have waves of severe pain through my gut. It’s nearly killed me. Please make certain that you drink a lot of water. Apparently, it grabs all water it can gets.
In my case it blocked me on it way down:(
Yep.
Dr, Brad, what do you think of oat bran? In general foor someone who eats a 1/2 cup of oat bran per day (in addition to a generally high fiber diet) is psyllium husk still needed?
for those who are intolerant of psyllium husk, it may be due to its insoluble fiber content. So try Acacia Senegal or Inulin powder (acacia is generally more tolerable). They aren't just high in soluble fiber, they're 100% soluble fiber.
For the unfamiliar - any idea why Brad would have picked this over one of those options?
Love your content research and rational action❤
what about Flax seeds powder? Is it soluble fibre?
@@BadWolf-bw6ik I wouldn't worry too much about tthose calories. Either they are slow digestion fiber calories or omega 3 oil calories. In fact, one of the biggest predictors of whether we will overeat in a meal is whether we have some calories that made it most of the way through our digestive system in previous meals without being absorbed.
I like the taste of Flax seed much better than Psyllium Husk so hopefully it has a similar effect.
don't forget a little note, which was only mentioned at the end: you cannot run a marathon without training, so you cannot increase your fiber intake without training. I have been progressively assuming flax seeds (and other fiber sources) for years, from little spoon to large spoon; now I can add any size of flax seeds, chia seeds, psyllium husks, and/or wheat bran in my salad, yogurt or pasta, without any bowel problems, they actually help dramatically on my regularity
My theory is that all that fiber slows down the intake of sugar thus lowers blood sugar and triglycerides-thus the beneficial effects. But, if you are low carb or no carb, it doesn’t matter. In fact at that point you’re better off with less fiber because it will interfere with the absorption of nutrients as well.
Then there’s the fact that beef is very high in glutamine, which heals the gut. Meat has no fiber and so is not irritating for IBS.
My father was taking psyllium for years, finally stopped. He’s happier. He switched some other things around, like timing of metformin, and also began eating much more ruminant meat.
Nice video ! I was wondering about 07:35 whether it prevented absorption and stopped using psyllium because of that, I'll get back to it then :D
I find Mutaflor is a probiotic that really works well, and here in Australia is the only probiotic listed as a registered medical drug rather than a supplement.
As a retired worker in the supplement industry, I completely agree with Dr. Stanfield about psyllium. I am familiar with Yerba Prima, and I also agree with him about their quality. Yes, that is the company that I worked for. That said, I would use other company's products if I couldn't get Yerba Prima's psyllium. Out of all the supplements that I have seen, psyllium is the one supplement that I have the most confidence about. I do believe that there are other good supplements, but psyllium to me is a no brainer. Very beneficial. By the way, the capsules are OK, but I do believe using the powder or whole husk is better. I personally make a chocolate coffee mix with it. I mix psyllium powder with monk fruit sweetener, cocoa, and a little powdered creamer {Yes, I know creamer is supposed to be bad for you, oh well} Mix it well, then add the coffee and mix it well again. Delicious.
I tried psyllium husk, but I hate the taste. I added chia seeds for fiber to a smoothie.
Woah, I've been taking it for decades. If you can actually taste it you must be using far too much. A tiny bit on the end of your teaspoon is enough for most meals - with plenty of water.
Thank you Dr. Brad. I am now taking psyillum husk. Also thank you for outing Sinclair and Bremmer.
I tried this and found it difficult. Didn't seem to mix well and it was annoying to have to drink so much water with it. Will give it a try again
I put both chia and ground flax seeds in my morning smoothie. That should keep me covered for fiber, shouldn't it?
I have a spoonful of chia seeds in mine also, it gives you Fiber and omega 3s. I use a mixture of strawberries, raspberries, blueberries and blackberries. Enough fiber from all of these.
Chia also has an exceptional protein profile. I don't use Psyllium, but I might rotate it and use some with my morning steel cut oatmeal. I rotate in chia, millet, quinoa, flax, etc - sometimes using several at once. Variety.
Would inulin have the same effect? It also is a soluble fibre sold as a supplement.
@@BadWolf-bw6ik You're absolutely correct. From what I have been reading lately it should help reduce cholesterol as well, because it is a good source of soluble fibre. Beans & almonds too!!
I think you'd be surprised how much IBS is caused by nervous system dysfunction, specifically overstimulated sympathetic nervous system state from depression, unmanaged emotions etc.
Are there other sources of soluble fiber that could be used as supplement? The lead contamination is not very reassuring...
What happens if you take a Psyllium Husk capsule and Hyaluronic Acid capsule at the same time? What if you are dehydrated?
I get every day between 80 and 100g for fiber/day, I reached the top of 130g/day. More than that is probably too much. But for people who get around 20/30g/day is probably beneficial. But maybe I’m wrong.
I have a rockstar gut and found I really do eat more than 30 plants a week Still I often add psyllium when baking. Like proats. Otherwise not a big baker. Thanks for the lead caution.
Currently I take flax powder instead. Which one is better?
Flax powder becomes rancid quickly. The fats in it oxidize quickly. You should grind your own, and consume it within days. Also, storing it in the refrigerator helps to protect the fats.
I would say flax from a good brand. Flax seeds can be high in cadmium and its fiber increases even the absorption cadmium.
The thing that is special about psyllium is that it's water-soluble. It turns into a gel. Leave it in a glass with water and it absorbs a whole tonne of water. Substituting it for a regular fiber doesn't have the same effects.
Been taking just two capsules (NOW brand) every night for years (bottle says to take 5/day I think.) Like he says, it works for both constipation and diarrhea. Two per day is the sweet spot for us both. Female 145 lbs, hubby @ 200 lbs. Works like a charm.
Is psyllium husk similar to glucomannan? I have been taking glucomannan for a few yrs now. I like it's effect on me.
I thought glucomannan was a resistant starch. There is a study I read that used potato starch also a resistant starch and the gut microbiome loved it! But I think resistant starch is molecularly different from soluble fiber.
Sobh M, Montroy J, Daham Z, Sibbald S, Lalu M, Stintzi A, Mack D, Fergusson DA. Tolerability and SCFA production after resistant starch supplementation in humans: a systematic review of randomized controlled studies. Am J Clin Nutr. 2022 Mar 4;115(3):608-618. doi: 10.1093/ajcn/nqab402. PMID: 34871343.
@@ashleyparker1203 Well, I avoid potato anything with the exception of a couple french fries on a very rare occasion. I was asking if the psyllium husk is better or about the same as glucomannan.
i put it in my smoothy (half n orange, half a kiwi, 3-4 spoons blueberry + some water) which i drink a few times a week. thickens it and a few drops of stevia you get a great healthy treat.
does Dr. Brad have a stance on spirulina and chlorella?
Chlorella is better 👍🏾
There may be small amounts of lead in Psyllium husks but I believe the stevia even far worse do to being processed with toxic chemicals. The only pure stevia found out there is stevia dried leaf.
Salient content as usual. Question: I am a larger mass than the average person (6’4” 230lbs). Should I be consuming a proportionally larger amount of fiber supplements and powdered collagen supplements? Should a woman half my size be consuming the same dose as me? No one ever addresses this point. Thank you.
In regards to the fiber, I believe he mentions needing to personalize the intake so yes you will probably require more eventually then a petite woman. still start lower and build up your consumption, lots of wter! Good luck
Best way to take it is with buttermilk or kefir. The issue of lead is highly exaggerated. barley is better than oatmeal. It has beta glucan too
My regular diet gives me a total of 70-80 g of fiber per day via legumes, fruit and vegetables. I test my blood numbers every two months or so, and when I added psyllium husk to my regular diet I found no added benefit. So I stopped with the psyllium husk.
I get that I'm in very small minority group, but I already get about 70-80g of fiber without supplementation due to all the whole plant foods I consume. For most people who don't want to do this, I agree that supplanting with a whole-food-ish product like psyllium husks or chia seeds is the next best thing...
If ur body gets used to psyllium husk, then it becomes a bit difficult to pass stool without it. In india, Its only indicated in constipation, since decades.
didn't happen to me.
@@martian9999 since how much time are u regularly having psyllium husk?? Nd then Have u been off it for a while?
@@dhhavsfor many years now. But only at home, never while travelling. To be honest, when travellling, I walk very much. That may be what helps prevent constipation.
ConsumerLab top pick as of April 20, 2024 is NOT Yurba Prima. Their top pic is Organic India. They both have acceptable levels of lead, but Organic India was 1/2 the lead at .6mcg per serving.
I take a psyllium husk powder, 5 gm in my morning smoothie and followed with an 8 oz glass of water and it's working well for me. The lead content is said to be 4mcg per 5 gm serving so I think this brand should be okay.
Unfortunately psyllium husk made me very very ill when I took it and triggered my IBS badly - I have to be very careful with fibre unfortunately.
Is this beneficial for carnivores? All the benefits listed are already given for carnivores.
I didn't look at the studies he mentioned, but unless specifically mentioned, the study subjects aren't strictly vegetarians. So the study results would apply to carnivores. You can look up the study and go to the Subjects section of the study and see what the recruitment criteria were.
Wonderful, thank you!
I use oat bran for my fiber supplement. Drinking psyllium as a gel makes me gag, and the oat fiber does seem to have a beneficial effect on the gut microbiome. Even better, when taken as a pill it doesn't have the outer capsule, it's just pressed and formed.
No one waits for it to become a gel before consuming, because its gross, way worse than chia seed. Mix a teaspoon of psyllium husk (not powder) in water and drink straight away with at least 2-3 full glasses of water.
Started it back in Sept. Worked really well, now not nearly as much. Still not running to the bathroom ten times a day but things are very lose. Lots more gas btw.
Considering that there is no "safe" dose of lead, is it not much better to go with other fibres even if it's insoluble fibre? Even if you have look at 3rd party testing results, things chance from batch to batch a lot. Unless they continually test ALL the batches, why take the risk?
That and Volcanic clay, plus wheatgrass, entirely changed my health, 40 years ago.
P H also contain one of the essencial sugars/glyconutrients.
Been taking 5g psyllium husk powder twice a day on empty stomach (per labeling). Seems to help the constipation that came along with my keto-diet. Now I guess I need to worry about getting a low-lead source. Wondering how much a problem lead contamination is compared to other foods. Is there explanation as to why psyllium is often Pb contaminated?
What if you just purchase the organic product from the supermarket? Would that be high in lead?
Another example of excellent public service that is pretty much one of a kind, thanks! I am now using Wheat Dextrin (Benefiber) and yes, it does have insoluble fiber as well, but is that really an issue if you don't have gut issues? It mixes invisibly into coffee, tea, etc. with no taste or texture, and it promotes a feeling of fullness, which I find helpful to avoid further snacking.
Psyllium husk is not good for people with constipation.
What make you think Yerba psyllium has less lead than NOW psyllium because there is no label on the container or on the Yerba website that says this has been tested for heavy metals let alone how much heavy metals content is it it vs health standards
I am not expert but I believe he is trying to say that one is sort of the whole plant which is milled and the other is a concentrated powder. They are processed differently. The latter could theoretically also contain more of whatever minerals come a long with the process. Again, no expert on this but if you review the video, I believe that is the distinction.
Isn't there no safe level of exposure for lead? Doesn't seem worth it with the lead in it. Also, how psyllium compare to citrucel/methylcellulose? Does the latter have any of the same benefits, or is it just useful for irregularity?
A whole food, plant-based dietary pattern with some fish and plenty of legumes (similar to longevity diet promoted by NOVOS) usually provides me 90-120 grams of fiber per day, which is somewhere around the same numbers that hunter-gatherers often get from their diet during periods of low meat consumption. Would be interesting to see more research data of actually high fiber intake of 60-80 g or more.
If I put my collagen and my psyllium in the same cup will I still absorb the collagen or will it get absorbed by the fiber and passed through?
Not everyone can get the psyllium husk you recommend. How do we know what products have high lead levels?
I take psyllium husk powder in the morning with my vitamins. Will this reduce my absorption of vitamins?
Took this on 2 separate occasions at a small dose of 3/4 of a teaspoon, which I believe is a conservative dose. Both times, within an hour, I was experiencing explosive diarrhoea - for me, I'll never take it again. It seems to disagree with me in a big way.
Consumer labs chose Organic India Psyllium as their overall pick, I dont know why you are claiming it to be yerba prima
Saw your microplastics video, but is that a plastic bottle at 7:09?
So I can take psyllium with my morning greens drink and vitamins without interfering with their bioavailability?
Your current stack, you recommend that to people 25-35 years old or is it some you can skip?
I don't really find a good way to add psyllium husk to my diet. It's awful in water and I don't do smoothies. Should I just start doing smoothies?
Try in buttermilk or kefir
Surprised the main benefit of psyllium husk was not mentioned - lowering of LDL in blood due to absorption and retention by psyllium from the gut. Taking it daily - great results wrt LDL and glucose
I have seen so many people rave about psylium for lowering their ldl tho???
@Feed_Bleed_Readpsyllium along with supplementation of bergamot and beta-sito-sterol objectively showed reduction of 1 mmol/l in my blood works . For otherwise healthy individual like myself who is not on statins, this is a significant result.
Is this relevant to take if you already take a teaspoon of flax meal?
I wonder if it can also have some small effect on lowering lifetime risk of colorectal cancer
fiber is definitely associated with lower cancer risks, and I believe this relates to all intestinal cancers. Another one you can try for that is Modified Citrus Pectin, which is also bulky and high in fiber. I've seen research that suggests it limits metastases. It might be more expensive. It is a great appetite suppressant, too.
Does it matter that psyllium husk isn't as fermentable as other fibers?
I think the body does best with a variety of fiber, it makes me suspicious when someone claims asylum husk is better than other fiber. Please, someone correct me if I’m wrong, but I don’t believe there are studies down to this level. Maybe non-fermentable fiber does have a benefit?
Better to use whole husks or the powder? I've seen both.
Thanks
I recommend to use the whole husks, based on my personal experience. Consumption is more tolerable with whole husks (for me).
Both seem to work the same for me for many years. Since it's simply more concentrated just use less powder if you can't get husk (going by eye, not weighing it here). Just make sure you take plenty of water. It's awesome how gloopy porridge can get with a tiny bit on the end of a teaspoon. It's powerful stuff. Also great sprinkled in tiny amounts for dogs with diarrhoea -making sure they get more water in the same bowl - don't leave it to them, otherwise they will quickly get the opposite problem.
What are your thoughts on the Cleveland Clinic study on Niacin linked to heart disease?
Should I take psyllium husk when I have SIBO?
I have a tablespoon of flaxseeds ground in my coffee grinder and add it to my smoothie.
Chia Seeds or Psyllium Husk? Chia Seeds works better for me.
OK, may have to try adding a little of this
Could you make a video about PUFAs, and if they may have an impact on longevity?
It is a gut irritant that may have overlooked hormone and neurotransmitter effects with long term use.
Regarding lead, what are your thoughts on supplementing with edta and clinoptilolite vs insoluble strawberry fiber, etc?
Does high amount of fiber potentialy lowers testosterone?
So even the best version contains lead? Hmmm... not sure why we wouldn't choose a non-lead fiber source as supplementation then.
I'm reading about the downsides and secondary effects of Psyllium husk and I'm not sure it's a great idea.
what are they?
@@martian9999well the lead content, for one 😳
Please share. I don't eat psyllium husks, but I get 125 g fiber per day.
Share
source: i made it the f*ck up
Do you eat Psyllium Husk in the day you eat vegetables?
⭐⭐Great video ! Thank You !
You should have addressed safety and convenience in consumption.
Safety: You must mix it fully, as you don’t want to risk getting the dry husks caught in your throat. If you do have dry husk caught in your throat, you may choke as it expands. Drink water immediately.
Convenience: Also, you should have demonstrated how to mix the husk in a glass of water., and then show its consumption. You need to mix fully, and then drink immediately, as it will expand quickly. This leads to difficulty in consuming the drink.
Right? And what about getting stuck in your colon? I'm in. The fiber is not necessary camp. Just don't overeat to begin with and eat clean whether it's plant-based or not.
TY Brad
yerba prima is super expensive in the UK, is there a well rated affordable option in the UK?
Have you tried steel cut oatmeal versus rolled oats? That will push up your fiber. Just an idea.
I have the psyllium husk but I hate the taste n texture! How can I use it?
In yogurt?
My fiber intake is already off the chart at >50g a day, WFPB FTW.
Any concerns about the heavy metals that occur in psyllium? I prefer no lead in my food
Oat fiber is also good. Also has no calories.
Scottish porridge fella 😉
Don’t many studies also show high fiber diets decrease testosterone and increase shbg?
Maybe just the studies you are pointing out are healthy user bias studies
Do you mean literally Testosterone or DHT? I wouldn't care that much about DHT. Besides that sex hormones actually have some disadvantages. We still don't know exactly why, but males (animals as for humans) do live way longer after castration. If it comes to T it gets really complicated pretty fast. I wouldn't hold my breath there.
Is metamucil a good form of this?
I recently discovered that it contains much more lead. There is actually a class action suit being filed against them. Also, California state law requires a warning label. All this info and more can be Googled for the exact amounts . It was enough for me to switch to the Prima brand that is recommended in this video.
What about a pure carnivore diet?? They have outstanding health benefits.. Also if fiber is the answer. How about Acasia fiber???
Inulin is way better as it is water soluble and gentle on your gut and gut bugs love it.
How does it compare to glucomannan?
I often use elecampane root as an herbal supplement because it has an unusual anti-oxidant profile. It is rich in inulin. Probably not for everybody unless you are actively pursuing an anti-cancer lifestyle.
Inulin is a high fodmap, just the opposite for the gut
can we take it while also taking statins like crestor ?
easy, healthy, tasty, filling and cheap breakfast: 1 tablespoon ground psyllium husks, 3 tablespoons oatmeal, 1 sliced apple, salt and cinnamon. Add water and stir for about 30 seconds. Then microwave for around 2 minutes at full blast.
I eat this at noontime (yeah, I'm an intermittant fasting guy), and it keeps me unhungry even during a three-hour hike.
@@Seanonyoutube nope. I eat plenty of fat at most other meals. But some folks I know like to add some cream (or use yoghurt, but then delete the microwave). A little dab 'll do ya!
@@Seanonyoutubesure why not
@@Seanonyoutube Oats have decent amount of fat.
This sounds like very low calorie breakfast. How many calories is it? I typically eat 180 grams of oats each morning, plus flax, berries and other fruits.
@@Seanonyoutube My 180 grams of oats each morning has
12 grams of fat providing 108 calories
(5g polyunsaturated, 4g monounsaturated, 3g saturated),
24 grams of protein providing 96 calories,
104 grams of carbs providing 416 calories,
18 grams of fiber.
Then I throw in 20 grams of flax seeds for an additional 8 grams of fat. This comes to 26% of my calories that come from fat.