That's Fit

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Are you getting your share of psyllium? Ok, let's start from the beginning -- do you know what psyllium is? Many don't. And those of you who have heard of it may not know much about it. Perhaps you've heard about psyllium from none other than Regis Philbin? He's been touting the benefits of psyllium fiber in All Bran Cereal on TV commercials that have appeared all over the airwaves. And it really is a part of a nutritious diet.

Here's a bit of history: Psyllium comes from the seeds of the Plantago ovata plant, which can be found in parts of Asia, Northern Africa and the Mediterranean. Typically, only the husks of the plant are used, and these days, they're cultivated around the globe. Traditionally, psyllium has been known as a great source of fiber -- it contains roughly 70% soluble fiber and 30% insoluble fiber.
What's all the hype about? First and formost, psyllium is good for the heart. In fact, getting a serving of psyllium a day can reduce your 'bad' (LDL) cholesterol by up to 10%, which in turn can reduce your risk of heart disease by 20%.

That's not all -- psyllium is a form of soluble fiber that is beneficial in people with chronic bowel issues like frequent constipation, and inflammatory bowel disorders like Crohn's disease and colitis. I first heard about psyllium as a treatment for my IBS, and by adding it to my diet, I noticed I felt better and had less, um, issues. The difference was subtle but definitely noticeable.

You can pick up psyllium husks at your local health food store. But how do you incorporate psyllium into your diet? Some dietitians recommend having what's called a 'psyllium shake' once a week. It sounds yummy, but it's not -- a psyllium shake is basically a tablespoon of psyllium in a glass of water. It's not entirely pleasant, but you can enjoy it with a glass of orange juice instead.

Want a better suggestion? Add it to a protein smoothie. Or enjoy it in cereal form for breakfast. I *heart* All Bran Guardian cereal -- and no, they didn't pay me to say that. It's actually quite delicious without being high in sugar, fat or calories.