How Psyllium Husk Works For Weight Loss Science Backed

Do you want to try isabgol to lose weight? If yes, read this post. You will know how it aids weight loss, whether it is safe, and other benefits. Scroll down.

How Psyllium Husk Aids Weight Loss

Psyllium husk has many benefits. The nutrient-dense and low-carb psyllium husk aids weight loss by pushing the body toward the fat loss phase and improving various body functions. The psyllium plant is mainly grown in India, Bangladesh, and Pakistan and is known as isabgol (Persian: asp – horse and gul – flower). The seeds have been used in traditional Iranian medicine since ages. Psyllium husk is a good source of fatty acids and starch and is used as an additive in animal feed as well. How does psyllium husk aid weight loss? Here are 6 scientific ways:

1. Increases Satiety

A study by American scientists shows that psyllium husk aids greater satiety and reduces hunger pangs (2). 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 (3). It is one of the richest fiber foods for weight loss. Psyllium husk works as an appetite suppressant without affecting the energy levels. This aids weight loss.

2. Acts As A Laxative

In a study published in Current Medical Research and Opinion, scientists found that psyllium husk to be the most efficient laxative . It helped treat constipation and reduced abdominal pain and diarrhea better than other laxatives (4). Psyllium is a home remedy for constipation. The fiber helps draw water from the body and adds bulk to the stool, thereby improving gut movement (5). This helps in building a healthy gut and strong immune system and effectively helps in losing weight. Here are some more high-fiber foods for weight loss.

3. Improves Lipid Profile

Researchers from New Zealand conducted a study on 47 15-16-year-old participants. The participants consumed 6 g of psyllium husk for six weeks. Their body composition, insulin sensitivity, lipid profile, and blood pressure were measured. The fiber in the psyllium husk reduced bad (LDL) cholesterol and fat (by 4%) in the participants (6).

4. Reduces Cholesterol

Scientists at the Washington State University experimented with seven participants. They were on 21 g/day psyllium husk supplementation for three weeks. By the end of the third week, the total cholesterol was considerably low (7). Psyllium husk may also be effective in lowering cholesterol in postmenopausal women (8).

5. Improves Glucose Homeostasis

The soluble fiber present in the psyllium husk not only increases satiety but also improves glucose homeostasisi The precisely controlled interaction between the hormones glucagon and insulin to keep blood sugar levels at their ideal range. . In a study, type 2 diabetes patients were supplemented with psyllium husk for eight weeks, which helped in maintaining a low-glycemic index response. It improved their insulin levels, glucose tolerance, and aided in healthy metabolism (9).

6. Lowers Blood Glucose

Psyllium husk also acts as a blood sugar regulator and helps lower blood glucose levels by increasing satiety levels. A study published in the British Medical Journal showed that due to the slowing down of the transit time of the food, the blood glucose levels did not rise suddenly after a meal (10).

7. Helps Treat Metabolic Syndrome

According to scientists Supreeya Swaroop and Roman Zeltser, “Metabolic syndrome is an accumulation of several disorders, which together raise the risk of an individual developing atherosclerotic cardiovascular diseasei The gradual hardening and constriction of your arteries due to the buildup of cholesterol and fat plaques. , insulin resistance, and diabetes mellitus, and vascular and neurological complications such as a cerebrovascular accident.” (11) A study published in the Journal of Clinical Gastroenterology shows that psyllium intake helps lower bad cholesterol, improves triglyceride levels and satiety, reduces blood pressure, and aids weight loss. All of these, together, help treat metabolic syndrome (12).

How To Consume Psyllium Husk

Barbara Kovalenko, a nutrition consultant, says, “The best form of psyllium to take is the pure psyllium husk powder. It’s free from added sugars and artificial flavors.” You can consume the low-fat psyllium or isabgol in the following ways:

Mix psyllium powder in a glass of warm water. Add a tablespoon of lime juice and drink it.

Mix psyllium husk in half a glass of water and drink it immediately. Follow it up with another glass of water.

Add psyllium husk to cakes, smoothies, and pancakes.

Now, the main question is, how much psyllium should you consume? Check out the answer in the next section.

How Much Psyllium Husk To Take In A Day?

You may consume the recommended dosage as per the bottle. According to the Harvard Medical School, you need to consume 10-20 grams of psyllium husk per day with 8 ounces of water to lower cholesterol (13). Another study showed that 20 g per day might be the optimum dosage of psyllium husk to prevent constipation (14). We suggest that you take your doctor’s opinion on the dosage of this plant-based nutrition additive. What is the best time to consume psyllium husk or isabgol? It is all explained below.

What Is The Best Time To Consume Psyllium Husk?

The best time to consume psyllium husk or isabgol for weight loss is in the morning before breakfast or at night before going to bed. Tip: Do not consume it right before or after meals. Apart from maintaining bowel regularity and aiding weight loss, there are other benefits of consuming psyllium husk. Find out what they are in the following section.

Other Benefits Of Psyllium Husk

Helps improve heart health by lowering LDL (bad) cholesterol.

Relieves acidity by preventing excess acid formation in the gut.

Helps improve digestive health.

Helps patients with type 2 diabetes by lowering insulin and glucose levels.

Helps treat diarrhea.

The fiber in the husk helps improve the number and variety of good gut bacteria and digestive enzymes.

Helps treat blood pressure.

However, psyllium husk has a few side effects that you should be aware of. Take a look.

Side Effects

Consuming too much of psyllium husk to lose weight quickly can lead to diarrhea, bloating, and inflammation of the stomach lining.

It may aggravate IBS/IBDi A spectrum of illnesses that lead to gastrointestinal pain and swelling from chronic inflammation. and stomach ulcers.

You may find it difficult to swallow.

To avoid such side effects, you must know what precautions to take. Here’s a list.

Precautions

Check if you are allergic to psyllium husk.

Do not consume it if you are pregnant or have kidney disease.

Start with a very low dosage (half a teaspoon with a glass of water).

Always consult your doctor before taking any laxative for weight loss.

Drink plenty of healthy fluids to avoid digestive problems.

If you have IBS or diverticulitis, consult your doctor beforehand.

Consult your doctor for guidance if you are pregnant or breastfeeding.

Consult your doctor for long-term use.

For some quick psyllium husk recipes, check out the next section.

Quick Psyllium Husk Recipes For Weight Loss

Psyllium Husk Drink

Ingredients

1 teaspoon of psyllium husk 8 ounces (about 1 cup) of water

How To Prepare

Pour 8 ounces (1 cup) of water into a glass. Add psyllium husk to the water. Stir quickly until the Psyllium Husk is well dissolved. Drink immediately.

Psyllium Husk Smoothie

Ingredients

1 ripe banana 1/2 cup of mixed berries 1 cup of water 1 teaspoon of psyllium husk

How To Prepare

Peel and slice the ripe banana. Place the banana slices and mixed berries in a blender. Add Psyllium Husk to the blender. Pour in the water and blend until smooth. Your smoothie is ready!

Which is better: flaxseed or psyllium? Barbara says, “Flaxseed and psyllium are both popular dietary supplements used for their potential health benefits, such as improving digestion and supporting weight loss. Flaxseed and psyllium are both rich in dietary fiber, but they have different properties and potential health benefits. Flaxseed is a good source of alpha-linolenic acid (ALA), an omega-3 fatty acid, while psyllium is a type of soluble fiber that is derived from the seeds of Plantago ovata.” Is Metamucil the same as psyllium husk? Barbara says, “Metamucil is a brand of psyllium supplement, but it’s not the same as psyllium husk. Metamucil is a powder that contains psyllium husk, sugar, and artificial flavors. Psyllium husk is the pure form of psyllium.” Is psyllium better than oatmeal? Barbara says, “In terms of weight loss, psyllium may be more effective than oatmeal as it’s a source of soluble fiber that can help to reduce hunger and promote feelings of fullness. However, oatmeal is a good source of complex carbohydrates and other essential nutrients.” Does psyllium husk make you gain weight? No, psyllium husk does not make you gain weight. It contains soluble fiber, which bulks stool, improves bowel movement, and increases satiety. Is it ok to take psyllium husk every day? No, do not take psyllium husk every day for weight loss. Talk to a licensed physician if you want to take psyllium husk for constipation treatment. What are the dangers of using psyllium husk for weight loss? Abusing psyllium husk to lose weight may cause diarrhea, nausea, bloating, inflammation of the stomach and GI tract lining, and ulcers. You can try other herbs for weight loss along with psyllium to make the process wholesome. How long does it take to see results from using isabgol for weight loss? The amount of time isabgol takes to show its results for weight loss may vary from person to person. In addition, it depends on dosage, factors like age, weight, and gender of the individual, and also on an exercise routine. Is isabgol safe for long-term weight loss? No, isabgol is not safe for long-term weight loss. Many anecdotal evidence suggests that the intake of isabgol for weight loss in the long term may reduce the absorption of certain nutrients such as iron, zinc, and vitamin B12. Does isabgol have any interactions with medications or medical conditions? Yes, isabgol may interfere with blood thinners, blood pressure, and blood glucose-regulating medications. From one pilot study, it affects the absorption of aspirin when taken along with it (16). However, more studies are needed to understand this phenomenon. Does isabgol help in detoxification? Yes, isabgol is rich in dietary fiber that may help in detoxification. However, limited data is available about its detoxifying nature. What types of food should be avoided while taking isabgol for weight loss? Avoid intake of refines sugars, processed or junk foods, dairy, and high fat or fried foods, as these foods are high in calories and unhealthy fats while taking isabgol for weight loss.