What is Psyllium?

Psyllium is pronounced "sil-ee-um" (the "P" is silent).

• Psyllium is one of nature's highest sources of soluble fibre, a type of dietary fibre that can help lower blood cholesterol.
• Psyllium comes from Plantago ovato, or plantain plants, and is grown mainly in India, Spain and France.
• The outer part of the psyllium seed, called the husk, is used as an ingredient in cereal that contains psyllium fibre.

Health Benefits of Eating Psyllium Fibre

Eating psyllium fibre has many health benefits. They include:

• Cholesterol-lowering effects, helping to reduce your risk of heart disease.
• Eating cereals with psyllium fibre as part of a healthy diet can lower your bad cholesterol (LDL cholesterol) by up to 10% in as little as 4 weeks.†
• A 10% decrease in blood cholesterol can reduce your risk of heart disease by an average of 20%.
• Assisting in weight management by increasing satiety.
• Dietary management of blood glucose levels (especially as related to diabetes).

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What Foods Contain Psyllium Fibre?

Very few foods in Canada contain psyllium fibre. Look for cereals that contain psyllium fibre in the cereal aisle of your local grocery store.

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Easy Ways to Add Psyllium Fibre to Your Diet

Eating cereal with psyllium fibre is an easy and effective way to enjoy the health benefits of psyllium. Here are some ways to add cereal with psyllium fibre to your diet:

• Start the day with a nutritious breakfast that includes a bowl of cereal with psyllium fibre, a glass of low fat milk, and a piece of fruit or glass of juice.
• Add cereal with psyllium fibre to a breakfast smoothie, mix it with your favourite ready-to-eat cereal or swirl some into yogurt.
• Sprinkle cereal with psyllium fibre on top of desserts like fruit cup or pudding, or add some to your favourite apple crisp topping.
• Try baking with cereal with psyllium fibre in muffins, cookies and loaves.
• Shake cereal with psyllium fibre on top of a salad for some added crunch or add a sprinkle or two to your next bowl of soup or chili.
• Replace bread crumbs in meat loaf or hamburger patties with cereal with psyllium fibre.
• Sprinkle cereal with psyllium fibre on top of your favourite casserole for a fibre-rich topping.

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† Based on results of a meta-analysis in J Nutr.1997 Oct;127(10):1973-80. Individual results may vary. Talk to your doctor about cholesterol lowering therapy.