Millions of Americans are turning to popular weight-loss drugs such as Wegovy and Mounjaro, but not everyone is seeing the dramatic results they hoped for.
Although some patients shed as much as 20 percent of their body weight while taking the medications, others find progress slows sharply, with weight loss stalling after just a few months.
Now, some experts believe a low-cost supplement priced at about 10 cents a serving could help. Psyllium husk, they say, may enhance the effects of weight-loss injections and support better appetite control.
Research has also found that people who are not using weight-loss shots can lose weight when taking psyllium husk, a fiber-rich supplement commonly used to support digestion.
‘Psyllium husk, as one of the most well-researched supplements out there, is an incredibly effective way for users to do this,’ says John Lukey, a registered nutritionist from King’s College London.
‘It increases feelings of satiety [fullness], reducing the likelihood of overeating and helping regulate appetite. In combination with the jabs it can be quite a potent mix.’
So what exactly is psyllium husk, and why might it make a difference for people trying to lose weight?
To understand its potential role, it helps to first look at how weight-loss medications work.
Psyllium husk has become popular thanks to influencers touting its ability to suppress appetite – but experts agree it could make all the difference for weight loss shot uses struggling to shift those last few pounds
These revolutionary medicines are known as GLP-1 injections.
The shots , which initially began as diabetes medicines like Ozempic, work by giving the body an artificial dose of the GLP-1 hormone – often described as the ‘satiety hormone’ – which is made in the gut and released after meals to tell the body it is full.
This sensation of fullness – or satiety – means patients eat less, sparking significant weight-loss.
However, experts say that, in order for the drugs to have the desired effect, they need to be combined with a sensible diet.
One of the most important factors in a healthy weight-loss diet is fiber.
Fiber is a form of carbohydrate found in fruits, vegetables, nuts, seeds, legumes and whole grains. Studies show that a high-fiber diet boosts weight-loss, and may lower the risk of heart disease and bowel cancer.
Yet, despite these various benefits, research shows that only a fraction of US adults eat the recommended 30 grams of fiber a day. For comparison, an apple contains four grams of fiber, while a cup of chickpeas contains six grams.
Experts say that psyllium husk is one of the easiest – and most effective – ways to get enough daily fiber.
Around 11 percent of adults in the US take GLP-1 drugs, up significantly from three percent in 2024, according to research from Gallup.
Taken as a pill or a powder mixed in water, psyllium husk is made from the outer shell of the seeds of the plantago ovata plant – a type of shrub found in deserts.
Experts say the main reason that psyllium husk is so effective at boosting weight-loss is that, combined with water, the supplement swells to form a thick gel.
This gel then sits in the stomach, reducing space for food and triggering the sensation of fullness, in a similar way to GLP-1 injections.
Studies show that, taken on its own, psyllium husk can lead to weight-loss.
One 2023 review, published in the Journal of the American Association of Nurse Practitioners, found that overweight and obese adults who took psyllium husk before meals lost nearly four-and-a-half pounds in under five months.
And a 2018 meta-analysis also found just 10 grams of psyllium husk a day significantly reduced ‘bad’ cholesterol – the fatty plaque that builds up in the blood vessels, eventually leading to heart attacks and strokes.
It’s for these reasons that experts say combining psyllium husk with GLP-1 jabs can help boost weight-loss when the jabs stop working.
‘The jabs are extremely effective at reducing appetite, but we shouldn’t be assuming that they are a silver bullet,’ says Mr Lukey.
‘Eating enough fiber is absolutely essential for those on the injections.
‘This is why psyllium husk can help users reach optimal levels for weight-loss.’
However, experts also say that psyllium husk needs to be used carefully. Research shows that psyllium husk must be taken alongside plenty of water – typically two glasses.
This is because the supplement expands in the gut and, without adequate water to clear it out of the system, can potentially lead to blockages.
Moreover, experts say that the weight-loss effects of psyllium husk are not instant, meaning that patients need to stick with the supplement.
‘The research shows that consistency matters,’ Dr Rubina Aktar, a neuroscientist at Queen Mary University of London, and co-founder of natural weight-loss drug Elcella.
‘Psyllium tends to be most effective when used over several weeks and alongside plenty of water so that you stay well hydrated.
‘This is especially relevant for those using weight-loss medications.’
Experts say it is also important that patients looking to eventually come off GLP-1 drugs should boost their natural fiber intake too.
Studies show that around two-thirds of people regain the weight they lose on the drugs within a year of stopping.
Experts also say that getting enough protein – a muscle-building nutrient found in meat, dairy, fish, pulses and some vegetables – is crucial for keeping the weight off. So too is regular strength training, such as using weights or resistance bands.
‘Increasing fiber intake while on the medications will serve you when you come off them,’ says Mr Lukey.
‘No one wants to be on these drugs for life – and managing appetite through dietary means will always be better for long-term health.
‘A daily psyllium husk supplement, alongside adequate protein and strength training, could ultimately make the difference between maintaining weight loss – or putting it all back on.’
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