Psyllium Husk To Lose Weight

When it's time to get rid of some extra pounds, you'll find drugstore shelves packed with costly products making weight-loss claims. While these products may or may not offer results, herbalists recommend using fiber-providing psyllium husk as a weight-loss aid. Psyllium is considered safe, but as with most alternative remedies, more scientific analysis is needed to confirm its efficacy. Check with your medical provider before use.

Weight Loss

Both the American Heart Association and the Mayo Clinic recommend a diet high in fiber for weight loss. According to the Mayo Clinic, "High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat." Additionally, high-fiber diets make you feel fuller longer and provide fewer calories in higher volumes of food.

Definition

A low-growing annual herb cultivated for centuries in Asia, Europe and North America, psyllium reaches heights of only 16 inches and bears thin leaves and tiny white flowers. According the University of Maryland Medical Center, "Each plant can produce up to 15,000 tiny, gel-coated seeds, from which psyllium husk is derived." These husks contain a source of dietary fiber.

Benefits

A primary ingredient in many commercial bulk-forming laxatives, psyllium husks have the ability to absorb significant amounts of water to form a gelatinous mass that stimulates bowel movements. Psyllium may provide low-calorie volume, allowing your body to register that you feel full, reducing overeating. Although the U.S. National Library of Medicine states, "Psyllium may improve blood sugar and lipid levels, which can be related to obesity in some children," it claims that effecting weight loss in adults is questionable. The University of Maryland Medical Center, however, says, "Studies and clinical reports suggest that psyllium may make you feel fuller and reduce hunger cravings."

Use

Psyllium husks are available whole, dried, chopped, powdered and in capsule form. For weight loss take 1 tbsp. powdered psyllium husk mixed in an 8 oz. glass of water at least 30 minutes prior to meals. AnniesRemedy.com suggests adding 1 tbsp. of the bland-tasting herb in a more enjoyable juice smoothie.

Adverse Effects

Psyllium may cause gas, bloating and allergic reactions. It can also interfere with the absorption of prescription medications. In April 2009, the U.S. Food and Drug Administration reported that taking psyllium without adequate liquids may cause esophageal obstruction, choking and asphyxiation. Pregnant women, people who have difficulty swallowing and those who suffer from chronic constipation should avoid psyllium.