A number of dietary weight loss supplements contain water-soluble fiber, which is theorized to absorb water in the gut and, therefore, decrease feelings of hunger and, in turn, reduce food intake ultimately leading to weight loss. Examples of some of the most common sources of fiber in these products are glucomannan, psyllium, and guar gum.
What is psyllium?
Psyllium is the seed of a plant that’s a relative of plantain (Plantago major). It sometimes goes by the name Ispaghula. Psyllium is rich in a special kind of gut-stuffing fiber called mucilage, which expands to many times its dry size when immersed in the liquid that fills the digestive tract.
Sources of psyllium
Psyllium is found in many food products where it is used to increase the fiber content, as a thickening agent, or to add bulk or fluffiness to baked goods. For example, you will often find psyllium in breakfast cereals, bread, cookies, rice cakes, instant noodles, protein drinks, ice cream, etc. Check the product label to see the exact amount of psyllium in it.
What are the claimed benefits of taking psyllium supplements?
When combined with exercise and a balanced diet, psyllium seeds can help relieve constipation while also lowering cholesterol and encouraging weight loss (which includes BMI and waist circumference improvements). Psyllium helps to suppress food cravings by stabilizing blood sugar levels. When taken in the prescribed dosage, the bulk in psyllium adds to the feeling of fullness and satiety.
Psyllium’s lubricating action in the intestines and colon makes its gentle laxative motion effective in helping hemorrhoid sufferers. The same lubricating action relaxes tones and coats mucous membranes, loosens and reduces phlegm, and is said to be effective in treating bronchitis and pneumonia.
The fiber contents of psyllium offer protection from cancers, as it removes some wastes from the body’s systems, which may inhibit cancers.
How does psyllium help you lose weight?
The mechanism by which psyllium helps you lose weight is almost identical to that of glucomannan. Psyllium contains soluble dietary fiber, which forms a gel-like layer after coming in contact with water. This layer helps slow down the transit of food through the stomach, resulting in increased satiety. Psyllium husk works as an appetite suppressant without affecting energy levels. This aids in weight loss.
What does scientific research say about psyllium?
In one study, researchers gave a group of people who qualified as obese either a placebo (a fake pill) or psyllium (20 grams, about 5 tablespoons, in a tall glass of water 3 hours before meals). Those who received the psyllium felt full sooner and wound up consuming significantly less fat than those who received the placebo.
In a separate study, this one from Italy, a group of women considered obese was placed on a low-fat, low-calorie diet. Some of the women were also given psyllium (3 grams, about 2 teaspoons, in a glass of water 30 minutes before meals). Those who took the psyllium lost significantly more weight than those who followed the diet alone.
Other research has shown that taking psyllium supplements before meals helps treat several conditions associated with obesity, including high cholesterol, diabetes, and heart disease.
While some studies support the role of psyllium in potentially treating obesity, others refute this. One double-blind, placebo-controlled study, which included 125 normal weight and overweight patients with type 2 diabetes (control group, mean BMI 28.6±6.5, and psyllium group, mean BMI 29.1 ±6.3 kg m2) observed no significant changes in body weight when psyllium (15 g day) was supplemented in the diet for 6 weeks. Similarly, other randomized studies have also found no effect on body weight or body composition. The lack of effect in these last studies may be because the participants were in the healthy weight range or slightly overweight; however, improvements in metabolic risk factors were still evident.
Psyllium dosage
The exact dosage of psyllium depends on the product you’re using. Dosage requirements may also vary based on what you’re taking psyllium for. Typically, you can take the product one to three times per day with a full glass of water. As always, follow all product instructions carefully.
If you are not used to taking psyllium, it is best to begin with a low dose (such as 1/2 tsp. in an 8 oz. glass of water once a day), then gradually increase the dose as needed. Your healthcare provider may recommend higher doses of psyllium to treat certain conditions.
Safety & side effects
Side effects from psyllium-containing compounds are uncommon but may include indigestion and bloating.
Buying psyllium supplement
As a supplement, psyllium comes in many different forms: capsules, powders, liquids, granules, and wafers. You can select the way to incorporate psyllium fiber into your diet that makes sense for you and your health goals. For example, powders can be mixed into drinks, while capsules & packets are perfect on the go. Fiber thins can be eaten as a delicious snack. The powders can also be incorporated into tasty fiber-rich recipes like smoothies, muffins, and more.
If you want to try psyllium, we suggest buying a commercial product such as Metamucil and using it according to the label directions. Also, don’t forget that a key component of how psyllium works in your lower intestine is its ability to soak up liquid, so make sure to drink plenty of water daily.
Summing up and conclusion
Psyllium is derived from the husks of ripe seeds from the plant Plantago ovata or Plantago psyllium and is the active ingredient in many non-prescription laxatives and fiber supplements including the well-known brand Memmucil©. Although psyllium has been shown to be effective for lowering total cholesterol and LDL cholesterol, it does not appear to be as effective as other fiber types (glucomannan and guar gum) for reducing body weight and losing body fat. The results are modest at best. But psyllium still may help in modulating obesity and body weight via inducing greater satiety by bulking, forming a gel, and increasing the viscosity of the gastric contents.
