Psyllium and Weight Loss
Psyllium husk is derived from seeds found on a shrubby herb called plantago ovata. The fiber in psyllium husk has numerous health benefits including lower cholesterol and fewer digestive issues such as constipation and diarrhea. Psyllium husk can also be a weight loss tool.
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Where to Find It
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Psyllium husk is added to some foods to increase fiber content. The most common source of psyllium husk is fiber supplements found in either powder or capsule form. When psyllium husk comes into contact with water, it increases in size up to 20 times and creates bulk within the gastrointestinal system.
Psyllium and Weight Loss
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While psyllium husk supplements have not been directly linked to weight loss, it can be a part of a healthy diet which, over time, may promote weight loss for several reasons. Because psyllium absorbs water, it helps the contents of the digestive tract move through quickly, which results in fewer calories being absorbed from foods passing through. Psyllium husk can also promote a feeling of fullness, so a dose of psyllium fiber taken half an hour before meals can leave less room in your stomach for food and help you reach satiety sooner. Psyllium husk contains no calories, so will not cause weight gain (although some psyllium supplements are formulated with sweeteners or sugar which do contain calories).
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Other Psyllium Benefits
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Including psyllium fiber in your diet has other benefits. Psyllium can help reduce LDL (i.e., "bad") cholesterol, lower high blood pressure and decrease the risk for colon cancer. It can also reduce insulin levels and help moderate blood sugar. Because insulin is responsible for storing carbohydrates as fat, lower insulin levels due to psyllium supplements may result in weight loss.
Interactions with Medication
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Psyllium can interact with medications, so if you take medications and plan on beginning to supplement with this fiber it is best to consult your physician. Usually if you take the psyllium supplement an hour before or two to four hours after your medication there will be no interaction. Specific medications which psyllium can affect are cholesterol-lowering drugs, tricyclic antidepressants, diabetes medicine and digioxin.
Psyllium Side Effects
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Side effects of taking psyllium supplements for weight loss are few but include increased gas and bloating. When beginning to take a psyllium supplement it is best to begin slowly to see how your body will react, then increase the dose gradually.
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