Psyllium Husk for Weight Loss: The Science Behind It

The quest for a fit, healthy physique is fraught with fraudulent supplements and dangerous stimulants. So it can be very difficult to find a product that will actually help you reach and maintain your target weight.

One purported weight loss ingredient that has been gaining a lot of popularity lately is psyllium husk. Psyllium husk is a natural fiber that some have claimed to use to curb their unhealthy food cravings and lose weight.

But can you really use psyllium husk for weight loss? If so, what are the potential shortcomings of this ingredient? We answer all of these important questions and more in today’s article.

What Is Psyllium Husk?

Psyllium husk is a natural ingredient that is rich in fiber. It comes from an herb called plantago ovata (scientific name). This herb grows all over the world and the seeds are used to cull the husk.

Most psyllium husk that makes it to market shelves is ground into a powder and encapsulated. Sometimes it is used as a powdered drink mix that you add to water or other non-alcoholic beverages.

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In any case, psyllium husk is typically used to relieve symptoms of constipation, promote bowel movement regularity, alleviate symptoms of indigestion, improve digestive functions, and for weight loss.

The best psyllium husk powder for weight loss will contain enough of the ingredients to promote feelings of satiety after a meal - a major contribution to its overall weight loss properties.

Psyllium husk weight loss studies have revealed some interesting results. While the weight loss effects have not been universal, there is a lot of promise pertaining to its ability to control cholesterol levels and curb unhealthy food cravings.

According to a Mount Sinai report, psyllium husk supplementation can even, “help regulate blood sugar levels in people with diabetes.”

When psyllium husk powder is mixed with water, it forms a gelatinous mass that helps move waste through the intestinal tract. That’s why it is commonly used to treat constipation and reduce symptoms of indigestion.

Psyllium husk is a natural ingredient so it is unlikely to cause serious side effects. However, it has been observed in some studies that psyllium husk can cause gaseousness and bloating.

Of course, you should always talk to your doctor before taking psyllium husk for weight loss or any kind of safe weight loss supplement as you may be allergic to the constituent ingredients.

Here’s a video from Youtube channel Healthy Bob discussing Psyllium Husk benefits including weight loss.

How Psyllium Husk Helps with Weight Loss

In the following section, we will take a look at how psyllium husk may benefit your weight loss and health efforts.

Reduces Appetite

It’s important to keep in mind that psyllium husk is rich in soluble fiber. Soluble fiber is particularly important for weight loss because it increases feelings of fullness after a meal.

When considering psyllium husk for weight loss, it is important to understand that an adequate amount of fiber is needed. The Nutrition Care Manual indicates that the dietary reference intake range for fiber is 21-38 g.

The Dietary Guidelines suggest fiber as a concern for the age group 19-59. Therefore, meeting the recommendation for adequate intake of fiber is the first step in utilizing fiber as a resource for weight loss. Dietary fiber recommendation for women is 25 grams and 30 grams for men including 7-13 grams of soluble fiber.

When taken correctly, studies have shown that psyllium husk can actually reduce overall body mass by curbing your caloric intake. The National Institutes of Health ran a study on the weight loss effects of psyllium husk and concluded it with the following statement:

The meta-analysis showed that psyllium, dosed just before meals (mean dose 10.8 g/day, mean duration 4.8 months), was effective for decreasing body weight, BMI and waist circumference in overweight and obese populations.

This was a long-term study too so many of the variable factors were eliminated and a strong conclusion was reached. Basically, psyllium husk aids in weight loss by reducing the amount of calories you have to consume to feel full. This means that most people will eat less and improve their physique in this way when taking psyllium husk.

Dr. Ralph Waldo, M.D., a Board-Certified Psychiatrist specializing in integrative and functional medicine, states,

Dr. Ralph Waldo

For weight loss and diabetes management, psyllium husk creates a feeling of fullness that reduces appetite and prevents blood sugar spikes. When taken as directed, psyllium husk provides a safe, natural method for improving gut health, stabilizing blood sugar, and achieving gradual weight loss over time.

Lowers Cholesterol Levels

Psyllium husk may also affect weight loss and body composition by lowering bad (LDL) cholesterol levels. Being obese or overweight can increase your chances of having high LDL cholesterol levels. So it’s important to maintain a healthy weight to improve your cardiovascular health.

A comprehensive Harvard Health report reviewed the results of several studies that observed the effects of psyllium husk on cholesterol levels. They acknowledged that one such study revealed that:

The study pooled findings from 28 trials in people with normal and high cholesterol levels. It found that a daily dose of about 10 grams of psyllium husk lowered harmful LDL cholesterol 13 mg/dL when taken for at least three weeks.

Increases Satiety

As a natural substance rich in soluble fiber, psyllium husk can also benefit weight loss by increasing feelings of satiety. This means you will feel full and satisfied with less food and fewer calories.

Regulates Blood Sugar Levels

Your blood sugar levels influence your weight. When you have a blood sugar imbalance, it signals the body to store fat instead of burning it for energy. Psyllium husk can lower fasting blood sugar levels but does not affect insulin levels according to high-quality studies.

Still, it's clear effect on fasting blood sugar is enough to promote better blood sugar balance and possibly even negate excessive weight gain.

Improves Gut Health

The way your body digests food has a huge impact on your waistline. That’s because the speed with which your body digests and metabolizes food dictates how much fat is stored and how many nutrients are derived.

In some studies, it has been found that inulin and psyllium husk improves digestion and is even good for reducing symptoms of irritable bowel syndrome. This may have a beneficial effect on your metabolic rate, allowing you to process foods quicker and burn more calories when active.

How to Use Psyllium Husk for Weight Loss

Studies have suggested that the best time to take psyllium husk for weight loss is about a half hour before meals. However, it should be noted that there is no universally recommended dosage for psyllium husk.

So the answer to the question, “how to take psyllium husk for weight loss” is best answered by your doctor. Still, psyllium husk comes in a variety of forms including drink mixes and capsules. It’s best to drink plenty of water while taking any psyllium supplement to negate side effects and maximize weight loss.

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Is Psyllium Husk Safe for Weight Loss?

Psyllium husk is a natural ingredient and as such, is not likely to cause serious side effects. However, that does not mean it has not caused adverse interactions in clinical studies. Some research has noted that bloating and excess gas were caused in some cases of psyllium supplementation.

That’s why it’s important to drink plenty of water while taking psyllium and report any unusual effects to a doctor immediately.

READ ALSO: Can You Take Psyllium Fiber In Pregnancy?

Psyllium Husk Vs Other Weight Loss Supplements

Soluble fiber is the key element of psyllium husk that makes it viable for weight loss. However, it’s not the only option you have. Take a look at some other foods that are rich in soluble fiber:

• Broccoli
• Sweet potatoes
• Oatmeal
• Apples
• Carrots
• Chia seeds
• Avocados
• Flax seeds
• Brussels sprouts

One major advantage that psyllium husk has over other kinds of weight loss supplements and medications is that side effects are limited. This makes it a safer alternative for many people.

Tips for Weight Loss Success With Psyllium Husk

Psyllium husk supplementation is not foolproof. There are some general guidelines that you should follow if you want to get the most weight loss benefit from this ingredient. Here are some psyllium husk weight loss success tips:

• Use Psyllium Husk to Thicken Soups - You can add psyllium husk to soups if you want a thicker consistency.
• Add it to Recipes - The great thing about psyllium husk is that it has no inherent flavor. That means you can add it to virtually any recipe without affecting taste.
• Drink Lots of Water - While taking psyllium, be sure to drink 6-8 glasses of water per day to maximize solubility.
• Be Mindful of Dosages - The best time to take psyllium husk for weight loss is about a half hour before every meal. This will increase feelings of satiety while decreasing the amount of food you need to feel full.
• Maintain A Healthy Lifestyle - Like all weight loss supplements, you need to make sure you are doing your part to get the best results. So if you are taking psyllium, be sure to keep up with your regular exercise, maintain a balanced diet, and get good deep sleep.

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