Current clinical evidence suggests that psyllium taken just before meals (7–15 grams per day over periods ranging from 2–12 months) may lead to small reductions in body weight, BMI, and waist circumference in people with a BMI over 30.[1][2][3]
Psyllium’s potential weight loss benefits are often attributed to its purported ability to suppress appetite through increased intestinal water absorption or the reduction of ghrelin.[4][5][6][7][8][9] However, it should be noted that appetite suppression has only been observed in the participants who took 7.4–23 grams of psyllium immediately before a meal.[6][7][8]
Preclinical studies (animal models) suggest that psyllium may also prevent lipid (fat) absorption, but this has not been supported by human-based clinical evidence.[10][11]
References
- ^Gibb RD, Sloan KJ, McRorie JWPsyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis.J Am Assoc Nurse Pract.(2023-Aug-01)
- ^Shahinfar H, Jayedi A, Torabynasab K, Payandeh N, Martami F, Moosavi H, Bazshahi E, Shab-Bidar SComparative effects of nutraceuticals on body weight in adults with overweight or obesity: A systematic review and network meta-analysis of 111 randomized clinical trials.Pharmacol Res.(2023-Oct)
- ^Syed Asif J Kazmi, Moosa Khan, Ghulam Rasool Mashori, Azra Saleem, Naheed Akhtar, Ashraf JahangeerInfluence of sibutramine, orlistat and Ispaghula in reducing body weight and total body fat content in obese individualsJ Ayub Med Coll Abbottabad.(Apr-Jun 2009)
- ^Giacosa A, Rondanelli MThe right fiber for the right disease: an update on the psyllium seed husk and the metabolic syndrome.J Clin Gastroenterol.(2010 Sep)
- ^Pal S, Radavelli-Bagatini SEffects of psyllium on metabolic syndrome risk factors.Obes Rev.(2012 Nov)
- ^Turnbull WH, Thomas HGThe effect of a Plantago ovata seed containing preparation on appetite variables, nutrient and energy intakeInt J Obes Relat Metab Disord.(1995 May)
- ^H J Delargy, K R O'Sullivan, R J Fletcher, J E BlundellEffects of amount and type of dietary fibre (soluble and insoluble) on short-term control of appetiteInt J Food Sci Nutr.(1997 Jan)
- ^Cybulski KA, Lachaussée J, Kissileff HRThe threshold for satiating effectiveness of psyllium in a nutrient base.Physiol Behav.(1992 Jan)
- ^Karhunen LJ, Juvonen KR, Flander SM, Liukkonen KH, Lähteenmäki L, Siloaho M, Laaksonen DE, Herzig KH, Uusitupa MI, Poutanen KSA psyllium fiber-enriched meal strongly attenuates postprandial gastrointestinal peptide release in healthy young adults.J Nutr.(2010 Apr)
- ^Jun SC, Jung EY, Hong YH, Park Y, Kang Dh, Chang UJ, Suh HJAnti-obesity effects of chitosan and psyllium husk with L-ascorbic acid in guinea pigs.Int J Vitam Nutr Res.(2012 Apr)
- ^Prynne CJ, Southgate DAThe effects of a supplement of dietary fibre on faecal excretion by human subjectsBr J Nutr.(1979 May)