ЖКТ
Псиллиум
Работает. Доказано: ЛНП и стул: стабильный эффект.
Суть
Растворимая клетчатка: холестерин, сахар, регулярность стула.
Что говорят исследования
Форма важна
Шелуха (husk), не цельные семена.
Порошок или капсулы..
Мифы
«Заменит овощи»: клетчатка есть, но нет витаминов.
«Работает без воды»: без воды запор.
Осторожно
ОДНА из самых доказанных клетчаток.
Эффект дозозависимый: оптимум ≥10 г/день за 15 мин до еды.
Безопасен длительно.
GI-побочки (вздутие) в первые недели.
Обязателен адекватный приём воды.
С лекарствами
Из еды
Семена подорожника блошиного; добавки = шелуха (98% клетчатки).
Источники
The effect of psyllium on fasting blood sugar, HbA1c, HOMA IR, and insulin control: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials. 2024 Journal Article, Systematic Review, Meta-Analysis
Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis. 2023 Journal Article, Meta-Analysis, Systematic Review
The effect of psyllium consumption on weight, body mass index, lipid profile, and glucose metabolism in diabetic patients: A systematic review and dose-response meta-analysis of randomized controlled trials. 2020 Journal Article, Meta-Analysis, Systematic Review
Обзоры исследований: 13 в Europe PMC, самые цитируемые
Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: meta-analysis of 8 controlled trials. 2000 · цитирований: 151
Psyllium-enriched cereals lower blood total cholesterol and LDL cholesterol, but not HDL cholesterol, in hypercholesterolemic adults: results of a meta-analysis. 1997 · цитирований: 76
Time- and dose-dependent effect of psyllium on serum lipids in mild-to-moderate hypercholesterolemia: a meta-analysis of controlled clinical trials. 2009 · цитирований: 49
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. 2018 · цитирований: 48
The effect of psyllium consumption on weight, body mass index, lipid profile, and glucose metabolism in diabetic patients: A systematic review and dose-response meta-analysis of randomized controlled trials. 2020 · цитирований: 25
Meta-Analysis of Usefulness of Psyllium Fiber as Adjuvant Antilipid Therapy to Enhance Cholesterol Lowering Efficacy of Statins. 2018 · цитирований: 23
Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis. 2023 · цитирований: 22
The effects of psyllium supplementation on body weight, body mass index and waist circumference in adults: A systematic review and dose-response meta-analysis of randomized controlled trials. 2020 · цитирований: 19
The effect of psyllium supplementation on blood pressure: a systematic review and meta-analysis of randomized controlled trials. 2020 · цитирований: 17
The effect of psyllium on fasting blood sugar, HbA1c, HOMA IR, and insulin control: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials. 2024 · цитирований: 12
The role of psyllium fibre supplementation in treating irritable bowel syndrome. 2011 · цитирований: 10
The effect of psyllium consumption on anthropometric indices: a systematic review and dose-response meta-analysis of randomized controlled trials. 2025 · цитирований: 0
Оценка: Brain 25 Evidence (MIT).