Being overweight or obese increases your risk of serious health problems such as type 2 diabetes, heart disease and osteoporosis. Dietary changes, such as increasing your intake of fiber, may be beneficial for weight loss. Psyllium is a common supplement you can take to meet the daily recommended intake of fiber. However, consult your doctor before taking psyllium if you have a medical condition.
Weight Loss
A high-fiber diet has been linked to weight management in a few different ways. For instance, fiber is filling, thereby helping to suppress your appetite so you consume fewer calories in general. Fiber also slows down digestion, which helps to prevent blood glucose and insulin levels from surging. High levels of insulin can make your body more likely to store fat. Also, being obese increases your risk of high cholesterol. Fiber helps to lower your overall cholesterol levels.
Amount
According to the Harvard School of Public Health, women need 20 g or more of fiber daily for general health, and men need 30 or more g daily. While there are no specific recommendations on how much psyllium fiber to take for weight loss, psyllium can be a part of your overall daily fiber intake. NYU Langone Medical Center indicates that adults can take 3 to 6 g of psyllium --- about 1 to 2 tsp. --- with 8 oz. of water two to three times daily. If you're not used to taking psyllium, start with the lower dose and gradually increase it to reduce discomfort.
Precautions
Do not take psyllium fiber in ground or powdered form if you have difficulty swallowing. Instead, take a psyllium fiber pill. Drink psyllium with a lot of water to prevent constipation. Also, psyllium fiber may cause allergic reactions, gas and bloating, abdominal pain, nausea or vomiting. It can also interact with some medications such as those for treating depression, seizures, diabetes, cholesterol or heart disease. Speak to your doctor first if you have a medical condition before taking psyllium.
Considerations
Research on psyllium fiber and weight loss is lacking, and relying on psyllium as your main source of fiber for weight loss isn't a good idea. Other high-fiber foods such as fruits, vegetables, whole grains, nuts and seeds are packed with vitamins, minerals and other nutrients your body needs --- and they're much tastier than psyllium. These foods are also lower in calories than fatty meats or refined carbohydrates, which makes them suitable as part of your weight loss plan.
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