Psyllium and weight loss: The fibre supplement explained

Fibre doesn’t usually get the spotlight when we talk about weight loss, but it plays a bigger role than you might think, helping to keep your digestion regular and your satiety levels steady.

One standout? Psyllium husk. Not only can it ease constipation and support gut health, but research shows it may also help with appetite control, cholesterol management, and even regulate blood glucose levels.

But how does it actually work, and is it actually worth adding to your routine? Let’s take a closer look.

What is psyllium?

Also known as ispaghula, psyllium is a type of fibre derived from the husks of the seeds of the Plantago ovata plant.

It is often used as a gentle, bulk-forming laxative to regulate bowel movements and ease constipation or mild diarrhoea, but it offers several other health benefits, which we'll get into in just a bit.

Psyllium husk powder is the most widely available type, though you can also find it in tablet and granule form. Psyllium is also sometimes added to recipes as a binding agent, particularly in gluten-free baked goods.

Benefits of psyllium for digestion and more

From digestion to blood sugar management, these are some of the clinically proven health benefits of psyllium:

Improved digestive health

As a soluble fibre, psyllium absorbs water in your stomach, turning into a gel-like substance that keeps things moving smoothly (and regularly). How, exactly?

Well, on one hand, psyllium softens hard stools, making them easier to pass and relieving constipation.

On the other hand, it binds excess water into looser stools, helping to settle bouts of diarrhoea.

It also slows down digestion just enough to help your body absorb nutrients without the post-meal slump—and may even ease flare-ups linked to digestive issues like irritable bowel syndrome (IBS) [1].

Lower cholesterol levels

Remember the gel-like substance we mentioned before?

It does more than regulate your digestion—it also helps to lower your LDL cholesterol levels (the bad kind) and keep your heart strong and protected.

As it forms into a gel, psyllium traps bile acids in the intestines, which are made from cholesterol, and removes them from your body through your stools. This means you won't reabsorb them. Instead, your liver has to pull cholesterol from your bloodstream to make new ones.

The result? Lower overall cholesterol levels over time and lower risk of heart disease and other cardiovascular risk factors.

And science backs this up, with several studies supporting the cholesterol-lowering benefits of psyllium husk alongside a healthy diet—and some even considering it an alternative to cholesterol-lowering medications [2][3].

Blood sugar control

As we know, taking psyllium husk slows down digestion.

As a result, it can help regulate your glycemic response, slowing down the way your blood sugar rises after meals and preventing sharp spikes.

This takes some pressure off your pancreas and helps to improve your insulin response.

Plus, studies suggest that psyllium supplementation can reduce fasting blood sugar (the level of glucose in your blood after 8 hours of fasting) and HbA1c levels (your average blood glucose over the past 2-3 months) in diabetic patients [4].

This may have benefits for conditions linked to insulin resistance, such as nonalcoholic fatty liver disease.

Healthy gut microbiome

Psyllium acts as a prebiotic, fueling good bacteria in your gut to flourish and multiply, crowding out the harmful bacteria and contributing to a healthy, balanced digestive ecosystem.

The credit here goes to arabinoxylan, a type of fibre that humans can't digest, but that beneficial bacteria thrive on [5].

Does psyllium actually help you lose weight?

Yes, psyllium can help you lose body weight. This mainly comes down to its ability to pace your digestion, which means:

• You feel fuller for longer as the gel-like substance expands in your stomach, and can more easily stick to a calorie deficit without mindlessly snacking.
• Since psyllium improves glycemic response, it can help control blood sugar after meals and prevent the sharp spikes that often trigger increased hunger.
• Regular bowel movements can help you feel lighter and more comfortable, making it easier to stay consistent with healthy habits.

Once again, science backs up the link between psyllium husk, weight loss, and appetite control.

A 2023 review and meta-analysis found that overweight and obese participants who took a mean dose of 10.8g of psyllium per day before meals saw significant reductions in body weight, body mass index (BMI), and waist circumference after 5 months [6].

Some research also suggests that psyllium can influence hunger and satiety hormones, working to reduce cravings and suppress appetite [7].

What is the best form of psyllium to take?

Psyllium comes in a few different forms:

• Whole psyllium husk
• Psyllium husk powder
• Psyllium seeds
• Psyllium husk supplements (capsules/tablets)

For the most part, the best form will depend on your preference.

Whole husk and powder are usually considered the most effective for delivering fibre and supporting digestive health. They have no fillers or artificial sweeteners, which is also a plus.

However, the convenience of capsules can help you stay consistent with your psyllium consumption.

They're pre-measured and easy to take when you're on the go—and can be a good alternative if you're not a fan of the texture of psyllium powder.

Whichever form you choose, the key is consistency, and the best psyllium is the one you can actually take every day.

When should you use psyllium?

It's typically recommended that you take psyllium 30-60 minutes before you eat—the sweet spot for promoting fullness, supporting appetite control, and keeping post-meal blood sugar spikes at bay.

As we mentioned before, consistency also matters. You should take psyllium every day, especially if you're trying to ease bothersome digestive issues.

The most important thing is that you always drink at least one glass of water (more specifically, around 500 ml per 20 g of fibre) when taking psyllium supplements, husk, or powder.

Doing so will help the fibre expand properly and prevent bloating or potential digestive blockage.

Possible side effects of psyllium

As a type of fibre, psyllium husk can have digestive side effects:

• When you first start taking it—or if you increase your dosage too quickly—you may notice bloating, gas, and cramping.
• Overusing can tip the balance and cause diarrhoea instead of easing it.
• If you don't drink enough water, psyllium can actually cause constipation, as it expands and thickens in the gut.

We mentioned it before, but it bears repeating: if you're taking psyllium, keeping your hydration levels up is non-negotiable.

Although rare, some people may have an allergic reaction to psyllium, with symptoms like sneezing, skin rashes, or even difficulty breathing. If you notice any of these, stop using it and seek medical advice.

People with certain health conditions—including bowel obstructions, swallowing difficulties, or specific gut disorders—should avoid psyllium unless cleared by a doctor.

If you have diabetes, just remember to keep an eye on your blood sugar, since psyllium can influence how your body absorbs glucose.

Lastly, it's worth mentioning that psyllium can reduce the absorption of some medications. A simple rule of thumb is to take them at least 1–2 hours before or after psyllium, but if in doubt, you can always check in with your doctor or pharmacist.

Balanced weight loss with Juniper

Psyllium has many health benefits, especially for keeping your gut happy and regular.

However, it isn't a magic bullet for decreasing body weight. By itself, it won't lead you to your weight loss goals.

Rather, it should be taken alongside a healthy diet, regular exercise, and a balanced, sustainable lifestyle. This can be a lot to manage on your own, and that's exactly where Juniper comes in.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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