Psyllium Husk for Weight Loss

What Is Psyllium Husk?

Psyllium husk is a dietary fiber supplement, commonly used as a laxative. It also may affect blood sugars, cholesterol, blood pressure, and potentially promote weight loss. It works in both the small and large intestine by binding to water and nutrients to increase feelings of fullness and soften stools.^3,4

How Can Psyllium Husk Work for Weight Loss?

To promote weight loss, psyllium husk acts in the small intestine and gut. It slows the breakdown and absorption of nutrients, which may lead to increased feelings of fullness.²

How Long Does It Take for Psyllium Husk to Work?

There is no specific amount of time it may take for psyllium husk to work for promoting weight loss. However, studies report that initial effects should be seen within the first 2-3 months. Since psyllium husk is working to increase feelings of fullness after eating and delay stomach emptying, it does require time for the body to reduce weight. Weight loss while taking psyllium husk may occur more rapidly if combined with daily physical activity and a healthy diet.³

Can You Lose Weight by Taking Psyllium Husk?

It is unclear whether psyllium husk is effective for weight loss. Some research supports that psyllium husk promotes weight loss throughout multiple months of regular use. Other research reports that psyllium husk is only effective in aiding chronic diseases such as high cholesterol and type II diabetes.³

Psyllium husk is not a sustainable long-term weight loss solution. Taking psyllium husk long-term may cause decreased absorption of nutrients and vitamins essential to a healthy life. Also, doing so may alter levels of inflammatory chemicals in the body.

Can Psyllium Husk Have the Same Effect as Ozempic for Promoting Weight Loss?

There is no current research comparing Ozempic and psyllium husk’s effects on weight loss, but it is possible that they have a similar effect in promoting weight loss. Both Ozempic and psyllium husk promote feelings of fullness, aiding in weight loss. Ozempic achieves this by elevating a specific hormone’s levels, while psyllium husk achieves it by slowing nutrient breakdown in the gut. Incorporating either therapy into a healthy diet and regular exercise regimen may potentially contribute to additional weight reduction.⁴

What Are the Limitations of Psyllium for Weight Loss?

One possible limitation of taking psyllium husk for weight loss is the possibility of choking and allergic reactions.¹

Choking

It is possible to choke when taking psyllium husk if you take it without enough water. Psyllium husk should be taken with plenty of water or it may cause swelling or blockage of the throat. Should you experience any chest pain, vomiting, or difficulty swallowing or breathing after taking psyllium husk, seek medical attention immediately.¹

Allergic Reactions

If you are sensitive to psyllium husk, it is possible that ingestion can cause an allergic reaction. Talk to your doctor or pharmacist if you experience any nausea or vomiting or sudden changes in bowel habits after starting psyllium husk.¹

Possible Side Effects of Psyllium Husk

Common side effects of psyllium husk may include changes in bowel habits and upset stomach symptoms. It is recommended to discuss the potential side effects of psyllium husk with your doctor or pharmacist before starting treatment. If any possible side effects of psyllium husk become severe, contact your doctor.^1,4

Possible side effects of psyllium husk include:^1,2

• Stomach cramping
• Bloating
• Gas
• Diarrhea
• Constipation
• Nausea

*Dietary supplements (including vitamins, supplements, herbs, and natural medicines) are not regulated the same way as medications by the FDA. Before being sold to the public, these products do not have the same clinical trials to determine their safety and efficacy. You should consult your doctor or pharmacist before starting any new dietary supplement.

How to Take Psyllium Husk

Psyllium husk typically comes in a variety of dosage forms such as capsules, tablets, or powder. It should be taken with at least 8 ounces of water or other fluids just before meal times. If taking other over-the-counter or prescription medications, psyllium husk should be taken at least one hour before or two hours after.^1,4

If you are already taking medication for weight loss, talk to your doctor or pharmacist before taking psyllium husk. There is limited research about taking psyllium husk in combination with other weight loss medications. Using multiple weight loss medications in combination may produce a more rapid reduction in weight leading to an increased risk of gallstones, loss of muscle mass, changes in electrolytes, and changes in liver function.^6,7

How Much Psyllium Husk Should I Take?

At least 30 grams of psyllium husk per day has been shown to effectively promote weight loss. It is recommended to take 10.5 grams three times daily before meals to promote weight loss. ^2,4Psyllium husk is available in 400 to 500 milligram tablets or capsules. It is also available in a powder formulation ranging from 2 to 4 grams per serving.¹

What’s the Best Time to Take Psyllium Husk?

It is recommended to take psyllium husk three times daily before meals to promote weight loss.^2,4

Can I Take Psyllium Husk Every Day?

It is safe to take psyllium husk every day, although there is an increased risk of a prolonged laxative effect when taken long term. Long-term use of psyllium husk may also lead to changes in nutrient absorption or inflammation.¹

Where To Get Psyllium Husk

Psyllium husk products can generally be found in local pharmacies and grocery stores, online platforms, and stores dedicated to supplements. When considering psyllium husk as an option for weight loss, consult with your doctor or pharmacist. Gather information on specific product quality, dosage, and potential side effects as well.^1,4

Can You Get Psyllium Husk Naturally From Foods?

Psyllium husk is a natural source of dietary fiber that can be found in breads, cereals, and other grain products. However, the amount of psyllium husk in these food products is not sufficient to promote weight loss.⁸

What Are the Potential Weight Loss Benefits of Psyllium Husk Compared to Ozempic?

Both psyllium husk and Ozempic used for weight loss can lead to additional benefits to improve long-term health, however there is limited evidence comparing these two medications to each other.⁹

Psyllium Husk for Weight Loss

Psyllium husk is used for weight loss by slowing nutrient breakdown in the gut, which promotes feelings of fullness. Research also shows that psyllium husk may lower blood sugars.⁴

Ozempic for Weight Loss

Ozempic alters certain hormone levels in the body, which helps to control blood sugar. Other hormone effects lead to a decrease in appetite and slowing down the movement of the intestines (which creates a sensation of fullness).^6,9

Other Potential Benefits of Taking Psyllium Husk

Psyllium husk may be effective in the treatment of chronic diseases such as high blood pressure, diabetes, high cholesterol, and gout from high uric acid levels. These effects have been supported by multiple research studies. Through improving these conditions, psyllium husk may promote heart health.¹

Psyllium husk is not regulated or approved by the FDA. It’s important to note that the results from multiple studies are not the same as rigorous testing with clinical trials done to become an FDA approved medication.¹

Potential benefits of psyllium husk include:¹

• High blood pressure: Multiple studies found that psyllium husk promoted significant reduction in blood pressure after 4 weeks to 6 months of adequate usage in patients with baseline high blood pressure.
• High cholesterol: Multiple studies found that psyllium husk aided in significant reduction in total cholesterol, triglycerides, and low density lipoprotein cholesterol (LDL-C). LDL-C is the type of cholesterol that may negatively affect long-term heart health. This reduction may occur after 2 to 12 weeks of adequate usage.
• Diabetes: Multiple studies showed that psyllium husk promoted significant reductions in fasting blood sugar levels and slight reductions in HbA1c after between 1 day to 6 months of adequate usage.
• Gout: There is minimal research supporting psyllium husk’s effects on gout. But multiple studies have found that psyllium husk significantly reduced uric acid levels after 1 to 4 weeks of adequate usage.

Potential Risks of Taking Psyllium Husk

When using psyllium husk, note that anyone can experience an allergic reaction. Talk to your doctor or pharmacist if you experience persistent changes in bowel habits for longer than two weeks after usage or severe stomach pain, nausea, or vomiting.⁴

Patients should also be aware that research results for psyllium husk for promoting weight loss are mixed. There have been conflicting studies regarding psyllium husk causing a significant reduction in weight. While some suggest significant weight loss, others report no such effect.^3,4

Who Should Not Take Psyllium Husk?

Psyllium husk should only be taken after discussing with a healthcare provider regarding your personal health condition. Patients who are sensitive to psyllium husk, have trouble swallowing, or have digestive issues may need to avoid psyllium husk.^1,4

People who should not take psyllium husk include those who:^1,4

• Are allergic to psyllium husk: Allergic reactions to psyllium husk include persistent changes in bowel habits and severe stomach pain, nausea, or vomiting.
• Have trouble swallowing: Patients who have trouble swallowing and take psyllium husk have a higher risk of choking.
• Have a disease related to the esophagus or digestive tract: Patients with esophageal or gastrointestinal tract issues may experience unwanted side effects. Absorbing and tolerating psyllium husk may lead to effects such as stomach pain, diarrhea, and gas.

Can I Take Psyllium Husk With Ozempic?

There is minimal research about whether psyllium husk and Ozempic can be taken in combination. Psyllium husk and Ozempic have different actions in achieving weight loss, so it may be safe to use these together and may produce a more rapid reduction in weight. However, rapid weight loss can increase the risk of gallstones, loss of muscle mass, changes in electrolytes, and changes in liver function.^6,7

Drug Interactions With Psyllium Husk

Patients taking diabetes medications and cholesterol-lowering medications should avoid taking psyllium husk. Doing so presents an increased risk of low blood sugars or cholesterol. Typically, psyllium husk should be taken at least two hours before and after any other medications to prevent potential interactions.^1,4

This is not a comprehensive list of the possible interactions with psyllium husk. You should talk with your healthcare provider and your pharmacist about all prescription and over-the-counter medications, herbs, and supplements you take before using psyllium husk.

Questions to Ask Your Healthcare Provider About Taking Psyllium Husk

If you are interested in psyllium husk as a potential option to promote weight loss, talk to your primary healthcare provider about getting a weight management evaluation. Your provider understands your health history and may be able to evaluate your weight management needs. Or, they may refer you to a weight management specialist to begin this process. Alternatively, if you do not have a primary provider, an online platform offering weight management treatment services can be a good place to start, such as Talkiatry and Circle Medical. Ask whether psyllium husk will interact with your current medications, past medical history, or other aspects of your health.¹

Questions to ask your care team about psyllium husk include:¹

• What are the potential common side effects of psyllium husk that I should be aware of?
• Do I need to discontinue any of my current medications if I start taking psyllium husk?
• Are there alternative treatments for weight loss that I should consider before starting psyllium husk?
• When and how should I take psyllium husk?
• How long after starting psyllium husk would I start to see reduction in weight if it is effective?
• How will psyllium husk aid in promoting weight loss?
• What psyllium manufacturer and product is the most effective in aiding weight loss?
• What is the best dosage of psyllium husk to ensure the fewest side effects?
• What changes can I make to my lifestyle to further improve the effects of psyllium husk?

Other Approaches for Promoting Weight Loss

If you are interested in other treatment options for weight loss, there are multiple options that may be suitable for you. Eating a healthy diet, working with a dietician, and adding physical activity into your lifestyle are considered first-line treatments for weight loss. There are also both oral and injectable medications available for weight loss. This includes glucagon-like peptide 1 (GLP-1) agonists, a medication class that allows you to feel full for a longer period of time after eating a small to medium-sized meal.

Over-the-counter (OTC) products specific to weight reduction are not typically recommended by healthcare providers as an appropriate way to manage weight. OTC medications are not as highly regulated like prescription medications. Many OTC weight loss products have been discontinued and have had their approvals withdrawn for safety reasons (e.g. increased heart rate, increased blood pressure). Bariatric surgery may be an option for patients to manage weight loss.^6,10

Check with your doctor and follow their recommendations and instructions about any OTC weight loss aid you take. Medication interactions and side effects are possible even if they aren’t a prescription medication.

Treatment options for weight loss include:^6,10

• Prescription medications for weight loss: GLP-1 agonists such as Ozempic, Mounjaro, and Wegovy are injectable medications. They allow you to feel full for a longer period of time after eating leading to significant weight loss.
• Lifestyle changes: Following a healthy diet and increasing physical activity are first-line recommendations for weight reduction. 150 minutes per week of moderate physical activity such as walking is recommended.
• Working with a dietician: Dieticians can design meal plans to make sure your body is getting the calories and nutrients it needs.
• Bariatric Surgery: Bariatric surgery makes changes to your digestive system. This may be an option if other weight loss methods are not effective or if your weight is presenting serious risks to your health.

Psyllium Husk in Combination With Other Weight Loss Treatments

There is insufficient research regarding the safety and effectiveness of taking psyllium husk in combination with other weight loss medications. Patients who experience rapid weight loss may be at higher risk for gallstones, loss of muscle mass, changes in electrolytes, and changes in liver function.⁷