A CHEAP fibre supplement dubbed ‘the poor man’s Ozempic’ suddenly has everyone talking.
Called psyllium husk, it’s said to mimic the fat-loss effects of revolutionary jabs Wegovy and Ozempic.
AlamyPsyllium husk is fibre supplement that’s said to mimic the effect of fat loss jabs[/caption]
And it’s cheap to buy too – you can find 200 grams of it on Amazon for £7.49, or in capsule form for £14.49 at Holland and Barrett.
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 a naturally occurring, plant-derived source of fibre.
It’s a soluble fibre, which means it passes through the small intestine without being completely broken down or absorbed.
Psyllium husk also attracts water as it’s being digested to become a viscous gel.
It is known as a “bulk-forming laxative” because it soaks up water in your digestive system and makes your poop softer and easier to pass, according to LloydsPharmacy, making a good treatment for constipation.
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?
The short answer is no, dietitians say.
Is Psyllium husk like Ozempic?
According to registered dietitian Jessica Cording, you can’t actually lose weight by taking the fibre.
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.”
But fibre can make you feel fuller for longer, which can help deter you from overeating, the dietitian said.
This is the reason you might spot psyllium husk in weight management products or supplements for weight loss, she explained.
As for whether it’s accurate to call it ‘the poor man’s Ozempic’, Jessica said it doesn’t work in the same way.
Both the diabetes jab Ozempic and fat-loss jab Wegovy contain the ingredient semaglutide.
They mimic a naturally occurring protein in your body called glucagon-like peptide 1 (GLP-1) that signals to your brain that you’re full and slows digestion by increasing the time it takes for food to leave the body.
As for psyllium husk, Jessica said it “can help with reducing blood sugar and it can help you to feel more full so you may not be as prone to snacking or eating quite as much”.
But she she “it’s not the same as Ozempic”.
Medical News Today said the fibre could ‘support weight loss’ by by “slowing down stomach emptying and reducing appetite”, which can in turn limit the calories you consume.
It cited 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 using the fibre conducted in 2020 reported no overall effect on body weight, BMI, or waist circumference.
Are there risks to consuming psyllium husk?
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 fiber 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.”
Otherwise, it’s generally considered safe to consume, though Keri recommended speaking to a doctor or nutritionist before adding it to your diet.
She also advised you don’t exceed the recommended daily dosage – between 5 and 10 grams per day.