I was always a “just coffee for breakfast” person. A cappuccino — that’s about all I could stomach in the morning, and for a long time I was just fine with it. Then came strength training, which I started about a year ago. More muscles, more calories, more protein. Intermittent fasting until lunchtime? Suddenly no longer an option.

Psyllium husks, a breakfast game-changer

Now that I’m officially a “breakfast person,” I’ve got my breakfast on lock: a half cup of Greek yogurt provides around 17 grams of protein; blueberries contribute vitamin C and antioxidants; and a few walnuts supply omega-3 fatty acids. But the real game-changer? Half a teaspoon of psyllium husks, pre-soaked with a dash of water so that the fibres unfold properly. Since I added them, my mornings have been on cruise control: I feel full, focused, and stable. No blood sugar roller coaster, no hunger before lunch, no mid-morning concentration slump. Best of all, my digestion has never been better.

“I’m a big fan of psyllium husks,” confirms digestive health expert Dr. Luisa Werner. “Psyllium husks can not only aid digestion and promote gut health, but also have a positive effect on cholesterol and blood sugar levels.”

In contrast to some other dietary fibre — which can exacerbate digestive complaints in sensitive people — psyllium husks, which come from the outer layer of the psyllium seed, are generally very well tolerated. “This applies to constipation as well as irritable bowel syndrome, flatulence, and bloating,” notes Werner.

The benefits of psyllium husks

The reason psyllium husks are so well tolerated is that they consist mostly of soluble fibre — around 80%. “A basic distinction is made between soluble and insoluble fibre” Werner. “Soluble fibre contains a substance called mucilage, which swells in the intestine, binds to water, and forms a gel-like mass. “This has a very positive effect on digestion and also on the intestinal flora. The gel mass can also bind cholesterol from food, which means that less of it gets into the blood and cholesterol rises more slowly.”

Psyllium husks have a regulating effect because they absorb excess fluid and stabilising the stool; they also help with constipation by creating volume and stimulating intestinal activity.

But the positive effect goes beyond the bowels: psyllium husks could help reduce the risk of diseases such as bowel cancer, heart disease, and type 2 diabetes in the long term because fibre allows sugar from food to be absorbed more slowly into the bloodstream. “If you combine psyllium husks with a protein-rich meal, this can keep blood sugar levels even more stable,” Werner says.

How to eat psyllium husks

When it comes to psyllium husks, less is more, especially at the beginning. In fact, Werner often sees her patients make the same mistake time and again — they either take too much at once or don’t drink enough water. “Always work up to it slowly, and take plenty of fluids,” she advises.