Fitness Pudding - Where The Proof Is
Psyllium for Weight Loss?
Psyllium is a source of viscous, gel-forming, water-soluble fiber. It is one of the most widely used fiber supplements all over the world. Traditionally, psyllium has been most recognized for regularity and bloating concerns, such as Edrolax a constipation relief aid in the early 1930s, not to be confused with Ed Rolax former forward for the Florida Gulf Coast Eagles.
Since then, claims for weight loss range from improving regularity and feelings of fullness, helping crowd out calories, to preventing fat absorption or even pooping your way to weight loss.
However, two recent reviews shed doubt on psyllium being a miracle weight loss aid. A 2019 review of psyllium supplementation, “found no significant effect of psyllium on body weight, body mass index, and waist circumference in adults.”1 A hot off the press 2020 review examined the effect of psyllium for weight loss in type 2 diabetics only to find that, “no effect on weight or [body mass index] could be detected.”2
So, despite the benefits of fiber, for now and until more larger, longer and wider studies are completed, I am going to call the claim of psyllium, alone, for substantial weight loss… ‘busted’.
References
- Mofrad, M. D., Mozaffari, H., Mousavi, S. M., Sheikhi, A., & Milajerdi, A. (2019). The effects of psyllium supplementation on body weight, body mass index and waist circumference in adults: A systematic review and dose-response meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition, 1-14.
- Xiao, Z., Chen, H., Zhang, Y., Deng, H., Wang, K., Bhagavathula, A. S., ... & Kontogiannis, V. (2020). The effect of psyllium consumption on weight, body mass index, lipid profile, and glucose metabolism in diabetic patients: A systematic review and dose‐response meta‐analysis of randomized controlled trials. Phytotherapy Research.
