Infrequent bowel movements are not only painful and uncomfortable. All things considered, it wouldnt be unreasonable to conclude that chia seeds are the clear winner in the matchup between psyllium husk vs chia seeds, and for various reasons: That said, psyllium husk may be the better option for you if youre trying to keep caloric intake and dietary fat consumption to a minimum. information highlighted below and resubmit the form. Initially, it works by binding to partially digested food that is passing from the stomach into the small intestine. https://health.gov/dietaryguidelines/2015/guidelines. Black psyllium. There is no single best time to take fiber, as it depends on your routine. There's no evidence that daily use of fiber supplements such as psyllium (Metamucil, Konsyl, others) or methylcellulose (Citrucel) is harmful. [source]. However, constipation can be a bit more complex. ", Journal of the American Association of Nurse Practitioners: "Fiber Supplements and Clinically Proven Health Benefits: How to Recognize and Recommend an Effective Fiber Therapy", Harvard Health Publishing: "Constipation and Impaction", Journal of Food Process Engineering: "Seeds of Plantago Psyllium and Plantago Ovata: Mineral Composition, Grinding, and Use for GlutenFree Bread as Substitutes for Hydrocolloids", Cleveland Clinic: "Improving Your Health With Fiber", Help people with diabetes manage blood glucose levels. Another option is an insoluble fiber like ground flaxseeds. WebMD I swear by chia seeds when I or someone I know is constipated. Asia Pac J Clin Nutr. This article was verified for accuracy by Stephanie Wells, MS, RD, ACSM-CPT on March 23rd, 2023 What Is the Difference Between Psyllium & Inulin Fiber? Chia vs Fiber supplements can also reduce blood sugar levels, which may require an adjustment in your medications or insulin if you have diabetes. When you're dehydrated, that means there isn't enough water in your GI system, causing your stool to harden and seriously slow down movement in your gut. Mayo Clinic College of Medicine and Science, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Graduate Medical Education, Mayo Clinic School of Continuous Professional Development, Mayo Clinic on Incontinence - Mayo Clinic Press, NEW Mayo Clinic on High Blood Pressure - Mayo Clinic Press, Mayo Clinic on Hearing and Balance - Mayo Clinic Press, FREE Mayo Clinic Diet Assessment - Mayo Clinic Press, Mayo Clinic Health Letter - FREE book - Mayo Clinic Press, Financial Assistance Documents Minnesota. This content does not have an English version. Effects of psyllium on metabolic syndrome risk factors [Abstract]. ", Journal of Evidence-Based Integrative Medicine: "Comparing the Effect of Psyllium Seed on Gastroesophageal Reflux Disease With Oral Omeprazole in Patients With Functional Constipation", University of Michigan Medicine: "Constipation (Holistic)", Harvard Heart Publishing: "Psyllium Fiber: Regularity and Healthier Lipid Levels? Methods: Patients received either 10 g flaxseed or psyllium pre-mixed in cookies or placebo cookies twice per day for a total of 12 weeks. Ayurveda considers psyllium husk fiber the best lubricating, bulk laxative, and it is soothing to inflamed intestines. Although the fat in chia seeds tends to be a healthier variety of fat, psyllium husk would still be a wiser option for someone looking to boost their fiber intake while not adding to their consumption of dietary fat. One randomized trial of people with type 2 diabetes who had constipation found that flax was superior to psyllium husk, a popular fiber supplement, in relieving constipation. Hepato-gastroenterology. Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Psyllium may aid appetite control by slowing down stomach emptying and reducing appetite. As a result, blood cholesterol levels decrease (2). Serving sizes can vary. Try this 3-Day Meal Plan to Help You Poop or our 7-Day High-Fiber Meal Plan for our detailed meal and snack ideas to keep you regular. Bajorek, S. A., & Morello, C. M. (2010). Lets have a closer look at how psyllium husk and chia seeds compare to each other, starting with their nutritional content. In the process of replacing these lost bile acids, the liver uses cholesterol to produce more. WebIn short, the primary difference between psyllium husk vs chia seeds is that psyllium husk is lower in calories and has no dietary fat, whereas chia seeds contain omega-3 fatty acids, protein, and none of the additives (such as sugar and artificial food colorings) commonly found in psyllium husk products. Its high water-holding capacity helps to bulk stool and can uniquely help with both diarrhea and constipation. There are a variety of brand-name products that also contain psyllium, including Metamucil and Konsyl. Picco MF (expert opinion). In fact, psyllium works better for this mechanism than other fibers, such as bran. Rice Highest In Fiber | 12 Varieties Ranked. Now that weve gone over a few of the benefits that psyllium husk has to offer, lets examine the advantages of opting for chia seeds instead. While constipation can happen for a number of reasons, dehydration is often at the center, either on its own or in addition to a diet too low in fiber and/or fat. Vitamins for MS: Do supplements make a difference? One study found that taking up to 10.2 g of psyllium before breakfast and lunch led to significant reductions in hunger, desire to eat, and increased fullness between meals compared to a placebo (17). Chia seeds may have benefits for your digestive system and overall health. 2016;61(11):3140-3146. doi:10.1007/s10620-016-4304-1, McRorie JW. [source]. El-Salhy M, Ystad SO, Mazzawi T, Gundersen D.Dietary fiber in irritable bowel syndrome (Review). Psyllium Husk VS Chia Seeds Although uncommon, some allergic reactions, such as rashes, itching, or trouble breathing, can result from ingesting or handling of psyllium (29). Journal of the Academy of Nutrition and Dietetics. What's the Best Way to Eat Chia Seeds When You're Constipated?