WEIGHT loss jabs have taken the UK by storm – but for those looking for a more natural alternative, there’s a food everyone’s talking about.
It’s been dubbed ‘the poor man’s Ozempic‘ because it costs as little as 58p compared to £150-plus for jabs like Wegovy and Mounjaro.
Ozempic and other jabs like Wegovy and Mounjaro are a revolution in weight loss – but they come at a price[/caption]
Called psyllium husk, you can find 500g of the stuff on Amazon for £11.99, or in pill form – 10p per capsule – at Holland and Barrett. It says to take six capsules per day.
The food is said to mimic the fat loss effects of the revolutionary jabs by slowing down digestion, helping you feel fuller for longer and therefore preventing you from eating as much.
But does psyllium husk live up to the hype?
Here’s everything you need to know about the supplement.
What is psyllium husk?
Psyllium husk is made from the husks of the Plantago ovata plant’s seeds, making it a plant-based fibre.
Gut health dietitian Jo Travers, from the London Nutritionist said: “It’s a type of fibre that can be taken in supplement form.
“It’s often used as a laxative.”
Jo says psyllium husk is a soluble fibre “which means it passes through the small intestine without being completely broken down or absorbed”.
But it does attract water as it’s being digested, becoming a viscous gel.
It is known as a “bulk-forming laxative” because it soaks up water in your digestive system and makes your faeces softer and easier to pass, according to LloydsPharmacy, making it a good treatment for constipation.
Psyllium husk is fibre supplement that promotes GLP-1, the hormone that weight-loss jabs mimic[/caption]
Medical News Today also claims the tiny seeds derived from from the herb Plantago ovata can help with diarrhoea, cholesterol, blood sugar and blood pressure.
But can it make you lose weight?
Is psyllium husk like Ozempic?
Fibre, as we know, can help us go to the toilet.
But Jo says: “Because it is fibre, it can also make someone feel fuller for longer.
“It is an insoluble fibre. Soluble fibre in all forms, not just psyllium, promotes GLP1 which is what weight loss drugs do.”
GLP-1 is a hormone that is released after eating. GLP-1 drugs, like Ozempic, Wegovy and Mounjaro mimick this hormone.
It signals to your brain that you’re full and slows digestion by increasing the time it takes for food to leave the body.
Because it is fibre, it can also make someone feel fuller for longer
Jo Travers
Jo adds: “It is indigestible, meaning it can help food move through the gut. It can be fermented by bacteria to produce beneficial compounds such as short-chain fatty acids.”
“It can improve blood sugar and lower cholesterol. Because it is fibre, it can also make someone feel fuller for longer.”
When you feel fuller for longer, you are less likely to reach for snacks or overeat, which may contribute to weight loss.
Registered dietitian Jessica Cording says you can’t lose weight by taking the fibre alone.
She told Women’s Health: “If someone is making other changes to their nutritional intake or their exercise routine and they’re using psyllium husk as part of that, it can be supportive of weight management because of the impacts on fullness and blood sugar regulation.
“But just introducing psyllium husk is not enough to cause weight loss.”
She also said that “it’s not the same as Ozempic”.
In a 2016 study, which found that taking up to 10.2 g of psyllium before breakfast and lunch led to significant reductions in hunger, desire to eat, and increased fullness between meals.
But a review of 22 people using the fibre conducted in 2020 reported no overall effect on body weight, BMI, or waist circumference.
Are there risks to consuming psyllium husk?
Jo says psyllium husk is suitable for most adults, “although it is always worth speaking to your GP before you take any supplements, especially if you have any health condition or are taking any medications”.
“It can slow gastric emptying so could potentially affect some medications, but it isn’t associated with any great side effects,” she says.
“Some people can develop an allergy to it.”
How do you take it?
If you’re going to give psyllium husk a whirl, start slowly at first and with lots of water.
Jo says: “It absorbs water so it can cause constipation if you don’t have additional water.”
A possible side effect from adding psyllium husk might be a little extra gas, dietitians said.
Registered dietitian Keri Gans told Women’s Health: “If a person is not used to consuming fibre in their diet, it may cause gas and bloating at the start.
“Therefore, I would recommend starting slowly, less than the recommended dose, and also drinking plenty of water to help acclimate one’s body.”
She also advised you don’t exceed the recommended daily dosage – between 5 and 10 grams per day.
