Psyllium husks can help you lose weight. Learn how they work and how to use them properly.
Psyllium Husk for Weight Loss: Want to lose weight but still enjoy your food? Then try psyllium husks. These little seed hulls are an insider’s tip for healthy and effective weight loss. Psyllium husks are the hulls of the seeds of the Indian plantain, a plant grown primarily in Asia. They contain a high amount of fiber that swells in the stomach to keep you feeling full for longer. They also aid digestion and can help with a variety of intestinal disorders. So psyllium husks are not only good for your figure, but also for your health. In this article, you will learn everything you need to know about psyllium husks: How do they work as an appetite suppressant? How do you use them? Where can you buy them? And what side effects may occur? Read on and see the benefits of psyllium husks for yourself.
How to Lose Weight with Psyllium Husk
If you are looking for a natural and gentle way to lose weight, try psyllium husks. These vegetable seed hulls are highly bulking and provide a long-lasting feeling of satiety. As a result, you eat less and save calories. In addition, psyllium husks aid in digestion and can help with a variety of intestinal problems. In this article, you will learn everything you need to know about psyllium husks: What are they? How do they work as an appetite suppressant? How to use them properly? What side effects may occur? And where can you buy them? Read on to discover the benefits of psyllium husks for your health and figure.
Psyllium Husk – What is it?
Psyllium husks[1] are the shells of the seeds of the Indian plantain, a plant grown primarily in Asia. They are brown in color and oval in shape, resembling fleas. This is where the name “flea seed” comes from. Psyllium seed hulls are about 80 percent fiber, which swells in the stomach and intestines to help you feel full. They also contain mucilage, which aids digestion and protects the mucous membranes. Psyllium husks are a natural and well-tolerated remedy that can help with a variety of ailments. They are offered as a food or as a medicine and can be taken as whole husks or as a powder.
How can psyllium husks help with weight loss?
Psyllium Husk is another name for Psyllium Husk. They can help with weight loss by curbing appetite and reducing caloric intake. This is because they can bind up to 50 times their own weight in water, forming a voluminous gel in the stomach. This gel fills the stomach and slows gastric emptying, making you feel fuller longer. A 2018 study[2] showed that overweight people who consumed 10 grams of psyllium husk daily lost significantly more weight and abdominal fat than a control group after 12 weeks. In addition, psyllium husk may help lower cholesterol levels. So psyllium husk is an easy and natural way to support your diet.
How should psyllium husk be taken?
Psyllium husks are tasteless, so they can be combined with any type of food. The most popular way to take them is in drinks, yogurt, cereals, or soups. It is recommended to stir a teaspoon of psyllium into a quart of liquid 3 times a day and drink it quickly. You should always drink at least one glass of water to ensure adequate hydration. Alternatively, you can use psyllium powder[3], which dissolves more easily and is less lumpy. It should always be taken before or between meals to take advantage of the satiety effect.
Dosage and use of psyllium husks
The dosage of psyllium husk depends on the desired effect and individual tolerance. In general, start with a low dose and increase slowly until optimal effect is achieved. The maximum daily dose is 40 grams of psyllium husk or 20 grams of psyllium powder. However, this amount should not be exceeded to avoid side effects such as bloating or constipation. Psyllium husks should always be taken with plenty of liquid, at least 150 ml per teaspoon. The liquid can be water, juice, tea, or milk. Adding a little lemon juice or honey can also improve the taste.
Can I take psyllium husks daily?
Yes, psyllium husks can be taken daily as long as you do not exceed the recommended dose and drink plenty of fluids. Psyllium Husk is a natural and well-tolerated remedy that helps regulate digestive[4] and promote health. They have no known interactions with other medications or supplements. However, if you have any medical conditions or intolerances, you should always consult a health care professional before taking them. Pregnant and breastfeeding women should also exercise caution and consult their physician for advice.
Side effects of psyllium husk
Psyllium husks are generally well tolerated and have few side effects. However, if taken incorrectly or in excess, adverse effects may occur, such as:
- Constipation: If you drink too little liquid with psyllium husks, they can harden the intestinal contents and make it more difficult to evacuate. Be sure to drink at least 150 ml of water for each teaspoon of psyllium husks and increase the dosage slowly.
- Gas and abdominal pain: If you take too much psyllium husk at once or are not used to fiber, you may experience increased gas formation in the intestines. This can cause gas and abdominal pain. To avoid this, the amount of fiber should be increased gradually, and the psyllium husks should be chewed well or allowed to swell.
- Allergic reactions[5]: In rare cases, psyllium husk may cause hypersensitivity, which may manifest as symptoms such as skin rash, itching, shortness of breath, or swelling. If you experience these symptoms, stop taking the product immediately and seek medical attention.
To avoid side effects, always follow the recommended dosage and do not take psyllium husks for more than six weeks at a time. In addition, if you have any existing medical conditions or intolerances, you should always consult a doctor before starting the product. Pregnant and breastfeeding women should also be cautious and consult their doctor for advice.
The bottom line
Psyllium Husk is a natural and effective way to regulate digestion and lose weight. They are highly bulking and provide a long lasting feeling of satiety. They also promote intestinal health[6] and can help with various conditions such as constipation, diarrhea, irritable bowel syndrome, or elevated cholesterol[7]. Taking psyllium husks is easy and straightforward. They can be stirred into liquids, yogurt, cereal, or soups, or used as a powder. It is important to always drink plenty of fluids and to increase the dosage slowly. Psyllium husks are usually well tolerated and have few side effects. However, it is important to watch for signs of overdose or allergic reaction and consult a physician if in doubt. Psyllium Husk is a real insider’s tip for healthy weight loss.
Frequently asked questions
How much psyllium husk to take for weight loss?
The recommended daily dose of psyllium husk is 10 to 20 grams, divided into three servings. To take advantage of the satiating effect, drink a glass of water with a teaspoon of psyllium husk before each meal. However, the dosage should be individualized and increased slowly.
Can I lose weight with Psyllium Husk?
Yes, psyllium husks can help with weight loss by curbing appetite and reducing caloric intake. This is because they can bind up to 50 times their own weight in water, forming a voluminous gel in the stomach. This gel fills the stomach and slows gastric emptying, keeping you full longer.
How do I take psyllium husks properly?
Psyllium husks are tasteless, so they can be combined with any food. The most popular way to take them is in beverages, yogurt, cereal, or soups. It is recommended that one teaspoon of psyllium seed be stirred into a quart of liquid 3 times a day and drunk quickly.
How many teaspoons of psyllium seed per day?
The recommended daily dose of psyllium husk is 10 to 20 grams, or about three to six teaspoons. However, this amount should not be exceeded to avoid side effects. The dosage should be individualized and increased slowly.
Resources
- C. Randall Clark, Salek, M., Elahe Aghabagheri, and Sadegh Jafarnejad (2020). The effect of psyllium supplementation on blood pressure: a systematic review and meta-analysis of randomized controlled trials. Korean Journal of Internal Medicine, Read Article, 35(6), 1385–1399.
- Soltanian Noureddin, Mohsen J., and Adibi Payman (2018). Effects of psyllium vs. placebo on constipation, weight, glycemia, and lipids: A randomized trial in patients with type 2 diabetes and chronic constipation. Complementary Therapies in Medicine, Read Article, 40, 1-7.
- Jalanka, J., Major, G., Murray, K., Singh, G., Nowak, A., Kurtz, C.B., Inmaculada Silos-Santiago, Johnston, J.N., Willem, and Spiller, R.C. (2019). The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls. International Journal of Molecular Sciences, Read Article, 20(2), 433.
- Shulman, R.J., Hollister, E.B., Cain, K.C., Czyzewski, D.I., Self, M.M., Weidler, E.M., Sridevi Devaraj, Ruth Ann Luna, Versalovic, J., and Heitkemper, M.M. (2017). Psyllium Fiber Reduces Abdominal Pain in Children With Irritable Bowel Syndrome in a Randomized, Double-Blind Trial. Clinical Gastroenterology and Hepatology, Read Article, 15(5), 712-719.e4.
- Khalili, B., Bardana, E.J., and Yunginger, J.W. (2003). Psyllium-associated anaphylaxis and death: a case report and review of the literature. Annals of Allergy, Asthma & Immunology, Read Article, 91(6), 579–584.
- Martin de Bock, José G. B. Derraik, Brennan, C., Biggs, J.B., Smith, G., Cameron-Smith, D., Wall, C.R., and Cutfield, W.S. (2012). Psyllium Supplementation in Adolescents Improves Fat Distribution & Lipid Profile: A Randomized, Participant-Blinded, Placebo-Controlled, Crossover Trial. PLOS ONE, Read Article, 7(7), e41735.
- Jovanovski, E., Shahen Yashpal, Komishon, A., Andreea Zurbau, Sonia Blanco Mejia, Hoang Nam Ho, Li, D., Sievenpiper, J.L., Duvnjak, L., and Vladimir Vuksan (2018). Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol, and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, Read Article, 108(5), 922–932.
Cecilia Lam has a Bachelor of Science in Nutrition and Dietetics and is a certified nutritionist-dietitian and exercise nutrition coach. She holds a Precision Nutrition coaching certification and an International Fitness Certification from the International Sports Sciences Association. With ten years of experience in the health and fitness industry, complemented by four years in clinical settings, Cecilia has successfully partnered with a diverse range of clients and organizations worldwide.
Ashley Martinez is a writer specializing in thought leadership articles on healthcare, pharmaceuticals, and medical devices. Her work has been published in numerous healthcare magazines that reflect her expertise. With a keen eye for the latest trends and developments in the medical field, Ashley brings a depth of knowledge and insight that informs and inspires her readers. Her commitment to excellence and passion for making a difference in the lives of others shines through in every piece she writes, making her a valuable contributor to the healthcare discourse.
