[vc_row][vc_column][vc_column_text css=""]Many people have turned to the diabetes drug
Ozempic in the hope it will help them lose weight. But some are touting an alternative to the medication -- psyllium husk -- as "nature's Ozempic."
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Psyllium husk is the outer covering of the seeds from the Plantago ovata plant and is rich in fiber. Proponents say it can suppress appetite and regulate digestion.
But do such claims hold up?
The relationship between Ozempic and psyllium husk
In 2017, the U.S. Food and Drug Administration approved Ozempic -- which is known by the generic name semaglutide -- for the treatment of diabetes in adults. But more recently, doctors have been prescribing Ozempic as a weight-loss drug.
Ozempic mimics a hormone that naturally appears in the body, glucagon-like peptide-1, or GLP-1. The drug signals to the brain that the body is “full.” It also
slows digestion.
It is important to note that Ozempic has not officially been approved as a weight-loss drug, although semaglutide has been sanctioned for weight loss under the drug name Wegovy.
Health insurance typically covers Ozempic, which has a lower level of semaglutide than what is found in Wegovy. On the other hand, many insurance plans do not cover Wegovy.
For those hoping to steer clear of both medications, psyllium husk has become a seemingly attractive alternative.
Psyllium husk benefits to know
Psyllium husk is available as either a pill or powder supplement and is often used as the active ingredient in over-the-counter laxatives.
However, some experts say it is a stretch to use psyllium husk as an alternative to Ozempic.
“While it’s true that adding more fiber to the diet can help with satiety, this comparison is quite misleading,” says
Rachel Gargano, chief registered dietitian at Live it Up.
Gargano notes that the notion of psyllium husk as “nature’s Ozempic” stems from research indicating that a meal enriched with psyllium husk may impact the release of gastric peptides, including GLP-1.
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“However, the impact that psyllium husk has on GLP-1 is negligible compared to the impact that taking a GLP-1 medication has on our appetite suppression and weight loss,” she says.
Still, Gargano says that although there have been conflicting study results, psyllium husk may offer some real weight-loss benefits.
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“Psyllium husk may help with modest, but statistically significant, weight loss when taken before each meal,” she says.
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When combined with water, psyllium turns into a gel-like substance that helps slow digestion so the body can better absorb nutrients from the food you eat, says
Staci Gulbin, a Colorado-based registered dietitian and health writer.
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In turn, that process can "keep you fuller longer," she says.
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Studies show that taking psyllium husk supplementation regularly also might help support healthy cholesterol levels, Gulbin says.
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“Psyllium helps remove cholesterol from the body, in turn reducing overall cholesterol levels and helping to reduce heart disease risk,” she says.
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Psyllium husk can offer other benefits, Gargano says. It is a soluble fiber that can help:
- Support a healthy microbiome†
- Promote regularity†
- Aid glycemic control†
The best way to boost fiber in your diet
Despite the potential benefits of psyllium husk, Gargano emphasizes the importance of
getting fiber from food instead of from supplements.
“Getting fiber from a variety of whole foods is always best,” she says.
Gargano recommends eating more:
“Phytonutrients in whole plant foods work synergistically to provide even more benefits than a purified supplement,” Gargano says.
Gargano says eating 1.5 to 2 cups of vegetables at both lunch and dinner can help you boost your vitamin, mineral and antioxidant intake.
“Increasing fiber in general can lead to feeling more full and satisfied for longer after a meal,” Gargano says. “Plus, the
benefits of fiber to our gut health and overall health cannot be overstated.”
Gargano cites studies that suggest supplemental, individual fibers may not offer the same benefits as fiber from whole foods. Fiber supplements such as psyllium husk also may promote constipation, she says.
If you plan to take a
psyllium husk supplement, Gargano urges you to increase fiber intake slowly while also boosting fluid intake at the same time.
“If you start taking too much fiber without also adding in enough water, it may cause the exact problems you’re trying to correct for, including constipation, gas and bloating,” Gargano says
Gulbin says there are instances where she might recommend psyllium husk to a client.
“For example, if they are already eating adequate whole grains, fruits and vegetables, but are still having trouble reaching their fiber needs daily -- which is 25 to 38 grams daily for most adults -- then I would recommend psyllium husk,” she says.
Gulbin would also recommend psyllium husk to those having trouble with bowel movements, or those needing further support in managing their blood glucose levels.
But she also emphasizes the importance of lifestyle choices and changes for those trying to lose weight or maintain a healthy weight.
“Eating adequate fiber and reducing sugar intake is great,” Gulbin says. “However, it’s also important to move daily in some way or another, either by walking, gardening, taking an exercise class or yoga, for example.”
She also believes it is important to manage stress. Research shows that chronic stress can impact sleep patterns, she says. In turn, poor sleep patterns can impact hormonal levels in the body that can impact appetite control.
“When your body and mind are in stress mode, it can be harder to maintain a healthy lifestyle,” Gulbin says.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="186151" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1752000529267{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/herbal-secrets-organic-whole-psyllium-husk-powder"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="186152" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1752000570706{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/now-psyllium-husk-powder-24-oz"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="186150" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1752000813195{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/health-plus-psyllium-husk-24-oz"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
