Millions of Americans are using weight-loss medications like Wegovy and Mounjaro, but some experience stalled progress. Experts are now highlighting psyllium husk, a supplement costing around 10 cents, as a potential way to enhance the results of these drugs and also aid cholesterol reduction.
Psyllium husk, rich in fiber, is believed to increase feelings of satiety, or fullness, thereby reducing the likelihood of overeating and helping to regulate appetite. Registered nutritionist John Lukey suggests that in combination with GLP-1 injections, it can form a potent mix for weight management.
GLP-1 medications, which began as diabetes treatments, mimic a natural hormone that signals fullness to the body. This mechanism helps patients eat less, leading to significant weight loss. However, for these drugs to be most effective, they ideally need to be paired with a sensible diet, and fiber plays a crucial role.
Studies indicate that a high-fiber diet can boost weight loss and may lower the risk of heart disease and bowel cancer. Despite these benefits, research shows that only a small percentage of U.S. adults consume the recommended 30 grams of fiber daily. Psyllium husk is presented as an accessible and effective way to increase daily fiber intake.
Derived from the outer shell of the plantago ovata plant's seeds, psyllium husk is typically consumed as a pill or powder mixed with water. When combined with water, it swells to form a thick gel in the stomach. This gel occupies space, reducing the stomach's capacity for food and further contributing to the sensation of fullness, similar to the effect of GLP-1 injections.
Research has demonstrated that psyllium husk can lead to weight loss even when taken independently. A 2023 review in the Journal of the American Association of Nurse Practitioners found that overweight and obese adults who took psyllium husk before meals lost approximately four-and-a-half pounds over five months. Furthermore, a 2018 meta-analysis indicated that a daily intake of 10 grams of psyllium husk could significantly reduce 'bad' cholesterol levels.
Experts emphasize that consistent use of psyllium husk is important for achieving results. Dr. Rubina Aktar, a neuroscientist, notes that the supplement tends to be most effective when used over several weeks and accompanied by ample water intake to ensure proper hydration and prevent potential blockages in the digestive system.
For individuals considering discontinuing GLP-1 drugs, experts advise increasing natural fiber intake. Studies suggest that about two-thirds of people regain weight within a year of stopping these medications. Maintaining weight loss may also involve adequate protein intake and regular strength training.
Lukey suggests that increasing fiber intake while on weight-loss medications can be beneficial for long-term weight maintenance after discontinuation. He posits that a daily psyllium husk supplement, combined with sufficient protein and strength training, could be key to maintaining weight loss rather than regaining it.