Bienfaits des fibres de psyllium par Jean-Yves Dionne

Écrit par: L'équipe Maison Jacynthe

Publié le: 12 mai 2021

Fibres de psyllium

Plantago ovata ou p. psyllium ou encore Ispaghula

Mucilage ou fibre soluble

Laxatif de masse – volume dans l’intestin – réponse réflexe – augmentation du péristaltisme (mouvement de l’intestin/musculature)

Erdogan A, Rao SS, Thiruvaiyaru D, Lee YY, Coss Adame E, Valestin J, O'Banion M. Randomised clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation. Aliment Pharmacol Ther. 2016 Jul;44(1):35-44. doi: 10.1111/apt.13647. PMID: 27125883; PMCID: PMC4891216. https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13647

McRorie JW, Daggy BP, Morel JG, Diersing PS, Miner PB, Robinson M. Psyllium is superior to docusate sodium for treatment of chronic constipation. Aliment Pharmacol Ther. 1998 May;12(5):491-7. doi: 10.1046/j.1365-2036.1998.00336.x. PMID: 9663731. https://onlinelibrary.wiley.com/doi/full/10.1046/j.1365-2036.1998.00336.x

Shulman RJ, Hollister EB, Cain K, Czyzewski DI, Self MM, Weidler EM, Devaraj S, Luna RA, Versalovic J, Heitkemper M. Psyllium Fiber Reduces Abdominal Pain in Children With Irritable Bowel Syndrome in a Randomized, Double-Blind Trial. Clin Gastroenterol Hepatol. 2017 May;15(5):712-719.e4. doi: 10.1016/j.cgh.2016.03.045. PMID: 27080737; PMCID: PMC5064811. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064811/

Prébiotiques – les fibres solubles aident à nourrir certaines bactéries bénéfiques de l’intestin

aug. production de Butryrate – bénéfique pour la muqueuse et la santé de l’intestin

Jalanka J, Major G, Murray K, Singh G, Nowak A, Kurtz C, Silos-Santiago I, Johnston JM, de Vos WM, Spiller R. The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls. Int J Mol Sci. 2019 Jan 20;20(2):433. doi: 10.3390/ijms20020433. PMID: 30669509; PMCID: PMC6358997. https://www.mdpi.com/1422-0067/20/2/433

Noureddin S, Mohsen J, Payman A. Effects of psyllium vs. placebo on constipation, weight, glycemia, and lipids: A randomized trial in patients with type 2 diabetes and chronic constipation. Complement Ther Med. 2018 Oct;40:1-7. doi: 10.1016/j.ctim.2018.07.004. PMID: 30219432. https://www.sciencedirect.com/science/article/pii/S096522991830133X

Jovanovski E, Yashpal S, Komishon A, Zurbau A, Blanco Mejia S, Ho HVT, Li D, Sievenpiper J, Duvnjak L, Vuksan V. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2018 Nov 1;108(5):922-932. doi: 10.1093/ajcn/nqy115. PMID: 30239559. https://academic.oup.com/ajcn/article/108/5/922/5098499

Pal S, Ho S, Gahler RJ, Wood S. Effect on body weight and composition in overweight/obese Australian adults over 12 months consumption of two different types of fibre supplementation in a randomized trial. Nutr Metab (Lond). 2016 Nov 17;13:82. doi: 10.1186/s12986-016-0141-7. PMID: 27891167; PMCID: PMC5114742.

Environ 5 g 2 fois par jour est la dose recommandée

Pour certaines personnes, la dose sera plus élevée

Pour la santé, pour augmenter le contenu en fibre, 5g par jour est suffisant

Assurez-vous de boire suffisamment

McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017 Feb;117(2):251-264. doi: 10.1016/j.jand.2016.09.021. PMID: 27863994. https://www.sciencedirect.com/science/article/pii/S221226721631187X
Plantago ovata. (Psyllium). Altern Med Rev. 2002 Apr;7(2):155-9. PMID: 11991795.