Psyllium Husk
A psyllium seed husk with high viscous soluble fiber. Forms a gel in the gut with extensive research backing for cholesterol absorption reduction, blood sugar regulation, and bowel regularity.
A well-studied, foundational ingredient
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Effects reported in research
Lowers LDL cholesterol (consistent effects shown in meta-analyses)
Blunts post-meal blood glucose rise and moderates insulin response
Improves bowel regularity for both constipation and loose stools
Dosage & timing
- 5–10 g per serving, 1–3 times/day.
- Always take with plenty of water (240+ ml).
- Avoid within 2 hours of medications (may affect drug absorption).
Cautions
- •Risk of esophageal/intestinal obstruction without sufficient water — always take with adequate fluids.
- •Rare psyllium allergy exists.
Supporting research
Effects of probiotics on gut microbiota, IBS symptoms, and immune function: a meta-analysis
American Journal of Gastroenterology, 2014
A meta-analysis of 43 RCTs. Probiotics significantly improved global IBS symptom scores and abdominal pain compared to placebo (risk ratio 0.79). However, effects varied considerably by strain, with more consistent improvements seen in multi-strain Lactobacillus and Bifidobacterium products. Multiple studies also reported improvements in immune markers, including secretory IgA and inflammatory cytokines.
Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels
Diabetes Care, 2015
同一の食事内容を異なる順序（炭水化物ファースト vs タンパク質・野菜ファースト）で摂取した際の食後血糖値・インスリン値を比較したRCT。野菜・タンパク質・脂質を先に食べてから炭水化物を摂る順序では、炭水化物ファーストと比較して食後血糖値の上昇が有意に抑制された。
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