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 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). Psyllium husk helps in curbing your appetite 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 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 homeostasis. In a study, type 2 diabetes patients were supplemented with psyllium husk for eight weeks, which improved their insulin levels, glucose tolerance, and metabolism (9).
6. Lowers Blood Glucose
Psyllium husk also 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 disease, 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). These are the seven ways in which psyllium husk aids weight loss. But how to take it? Find out in the next section.
How To Consume Psyllium Husk
You can consume 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. 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 relieving constipation 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 digestion.
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.
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/IBD 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.
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? Using or abusing psyllium husk to lose weight may cause diarrhea, nausea, bloating, inflammation of the stomach and GI tract lining, and ulcers.
