Psyllium Husk Before Bed: 3 Incredible Reasons to Harness its Power for Gut Health
Last Updated on 21 September 2023 by Rich
Psyllium husk, a type of soluble fibre extracted from the seeds of Plantago ovata, has long been appreciated for its impressive health benefits and is forming a key player in clean eating programmes. However, consuming psyllium husk before bed has emerged as a wellness strategy that might help optimise gut health and promote overall wellbeing. This article aims to explore the science-backed benefits of this practice and the potential impact it can have on your health.
But before we dive deeper into the article, here’s a few headline answers:
Is it good to take psyllium husk before bed?
Yes, it can be good to take psyllium husk before bed. Consuming psyllium husk before bedtime can support digestive health by providing soluble fibre that promotes regular bowel movements. It can also help with feelings of fullness, potentially aiding weight management. However, individual responses may vary.
What happens if I take psyllium husk at night?
When you take psyllium husk at night, the soluble fibre in it absorbs water, expanding and forming a gel-like substance. This can help soften stools, making them easier to pass and promoting regular bowel movements. Taking it at night can also support a feeling of fullness, potentially reducing late-night snacking. Always drink plenty of water with it.
Why shouldn’t you take psyllium husk at night?
While many people benefit from taking psyllium husk at night, some may experience bloating, gas, or stomach discomfort, especially if they’re not used to consuming high amounts of fibre. Drinking insufficient water with psyllium can lead to constipation. It’s essential to start with a small dose and ensure adequate hydration when consuming at night.
My Own Experiences
I first got acquainted with psyllium husk as a cooking aid when I started the keto diet as it provides a bulking agent for a lot of recipes that you would normally use flour in. For instance, you can make some cracking pancakes and flapjacks combining psyllium husk with eggs and mozzarella cheese.
I then discovered that it was an aid to support regular bowel movements, which again is important when on a keto diet. This is due to the relatively fewer amounts of fruit and veggies that you eat on the diet. And then my research took me further to discover the optimum time for taking it, which I discovered was taking the psyllium husk at night.
What is Psyllium Husk and Why is it Good for Your Gut?
Psyllium husk is derived from the outer coating of psyllium seeds. It is composed mostly of carbohydrates known as mucilaginous soluble fibre. This type of fibre absorbs water in the body, forming a gel-like substance that adds bulk to stool.
According to a comprehensive review in Nutrients, the viscosity and water-binding properties of psyllium make it an effective treatment for multiple digestive issues, including:
- Constipation
- Diarrhea
- Haemorrhoids
- Irritable bowel syndrome (IBS)
- Inflammatory bowel disease (IBD)
- Diverticulitis
The soluble fibre content of psyllium husk also classifies it as a prebiotic. Prebiotics act as “food” for the beneficial probiotic bacteria in your gut microbiome. A double-blind placebo study in The American Journal of Clinical Nutrition demonstrated psyllium husk’s prebiotic effects, showing significant increases in Bifidobacterium, a probiotic strain associated with health benefits.
This prebiotic effect leads to better gut health by:
- Increasing good bacteria like Bifidobacterium and Lactobacillus
- Reducing bad bacteria like Clostridium
- Producing short-chain fatty acids that nourish gut cells
- Lowering gastrointestinal pH
- Improving bowel regularity
Ultimately, psyllium supports the balance of microorganisms in your digestive system, known as the gut microbiota. Imbalances in the microbiota have been linked to gastrointestinal issues, inflammation, obesity, diabetes, autoimmune disorders, and even neurological conditions. But is psyllium husk before bed a good idea, and if so, how best to take it?
Maximising Psyllium Husk’s Impact by Taking it Before Bed
Traditionally, psyllium husk is taken in the morning or with meals throughout the day. However, emerging research highlighted below suggests there may be unique advantages to consuming psyllium husk as part of your nighttime routine, ideally 2 hours before bed.
Improved Overnight Digestion
Psyllium husk promotes healthy digestion by increasing stool weight and moisture, speeding up colonic transit time, and regulating bowel movements. A study in Alimentary Pharmacology & Therapeutics demonstrated psyllium’s benefits for IBS patients, showing improved gastric emptying and overall gastrointestinal function.
Taking psyllium husk before bed allows these positive effects to work through your digestive system overnight. This enhances your body’s natural overnight digestive processes. Rather than digestive discomfort, you’ll wake up feeling lighter and more energized.
A small study in the International Journal of Food Sciences and Nutrition evaluated bedtime psyllium use in patients with type 2 diabetes. After 3 months, patients reported improvements in constipation, bloating, and abdominal pain. BMIs also decreased by over 2 points on average.
Better Sleep Quality
Gut health and sleep have a bidirectional relationship regulated through the gut-brain axis. Studies like this sleep research review in Advances in Nutrition show that enhancing the microbiome and reducing inflammation through prebiotics like psyllium can improve sleep quality and duration.
Participants in the diabetes study above also experienced better sleep after taking psyllium husk before bed for 3 months. Researchers attributed this to optimised overnight digestion leading to fewer sleep disruptions.
Weight Management Support
Satiety is another key mechanism linking psyllium husk supplementation before bedtime to healthier body weight and composition. The soluble fibre in psyllium absorbs water in the stomach and small intestine, creating a gelled substance that promotes feelings of fullness.
A systematic review in World Journal of Gastroenterology highlighted multiple studies showing psyllium husk’s satiating effects translate to reduced calorie intake and assist weight loss efforts. For example, overweight and obese participants taking psyllium husk before breakfast and lunch reduced food intake and lost weight.
The fibre may also influence weight by modulating gut hormones involved in appetite regulation, like peptide YY and ghrelin. This hormone-regulating effect was shown in Obesity Research & Clinical Practice. If you are interested in supplements that may aid weight loss, then check out these shots from Moju.
Finally, by improving microbiome balance, psyllium husk can support a healthy metabolism. Obesity has been linked to reduced gut microbiota diversity in studies like this meta-analysis in Obesity Reviews.
How to Take Psyllium Husk Before Bed
To fully leverage psyllium husk’s advantages, follow these tips when taking it before bed:
- Take 1-2 teaspoons of psyllium husk powder. Start with 1 tsp and gradually increase to 2 tsp.
- Mix the psyllium husk thoroughly into at least 250ml of water. The fluid helps it pass smoothly through the digestive tract.
- Drink the psyllium husk beverage quickly rather than sipping to prevent thickening or gelling in the throat.
- Consume the psyllium husk 2 hours before your target bedtime. This gives it sufficient time to work through your system.
- Drink plenty of fluids during the day – at least 8 glasses of water or other non-caffeinated beverages. Staying hydrated supports psyllium’s digestion-regulating effects.
- Consider combining psyllium husk with probiotics for amplified microbiome benefits. This study in the European Journal of Clinical Nutrition highlighted this synergistic effect.
Start with taking psyllium husk for 1-2 weeks before bed to let your body adjust to the increased fibre intake. Then, you can continue this habit long-term.
Potential Side Effects and Precautions
Psyllium husk is generally safe, especially when taken by healthy adults at recommended dosages. However, some precautions are advised:
- Allergies – Although rare, some people are allergic to psyllium and experience hives, rash, or anaphylaxis. Discontinue use if any severe allergic reaction occurs.
- Choking hazard – Always mix psyllium husk thoroughly and drink immediately to prevent choking.
- Digestive issues – Abdominal cramping, gas, and bloating are possible as your body adjusts. They typically resolve with continued use, however if you have any ongoing concerns, be sure to check with your healthcare provider.
- Timing – ensure you leave at least an hour before bed (ideally two hours after taking psyllium husk before going to bed) to stop the risk of blockages.
- Medication interactions – Psyllium can affect absorption of lithium, diabetes drugs, and other medications. Consult your physician before using psyllium if taking any prescription medications.
It’s always best to check with your healthcare provider before starting psyllium husk, especially if you have a chronic medical condition or take prescription medications. Start slowly and discontinue use if any severe side effects develop.
Psyllium Before Bed Benefits Your Gut and Beyond
In conclusion, taking psyllium husk approximately 2 hours before bedtime provides gut-health-promoting soluble fibre while you sleep. The prebiotic fibre nourishes probiotics, improves digestion, regulates bowel habits, enhances sleep quality, and supports healthy weight – all benefits amplified when consumption is timed before bed. Just be sure to drink plenty of fluids and check with your doctor before adding this supplement to your wellness regimen. Time this simple soluble fibre habit right to optimise your microbiome, digestive system, and overall health.
If you’re keen to discover other ways to boost your gut health but don’t fancy trying fermented foods then consider checking out these articles:
- Amazing Health Benefits of Lemon Ginger Turmeric Shots