Psyllium husk (isabgol) is one of the reliable remedies for weight loss. Especially if no diet plan or workout regime is working for you. It targets the main reason for weight gain like constipation, bloating, and indigestion and increases metabolism. So, if you want to lose the extra kilos, feel light, and sleep better, you must think of taking psyllium husk. Read on to know how psyllium husk helps in weight loss, how to take it, and other benefits.
What Is Psyllium Husk?
Psyllium husk (Plantago ovata) is the external covering (husk) of the seeds of the Psyllium plant. This plant is largely grown in India, Bangladesh, and Pakistan and is known as isabgol.
The husk, also known as mucilage, is a colorless, gel-forming dietary fiber that has countless health benefits. Around 95% of the husk is comprised of carbs (good carbs that help in weight loss).
How does psyllium husk help in weight loss?
Psyllium husk helps in weight loss by straining the body toward the fat loss phase and supporting various body functions. Here’s what will happen when you intake isabgol or psyllium husk:
1. Increases Satiety
Psyllium husk is comprised of dietary fiber and good carbs. It comprises two types of dietary fiber – insoluble and soluble fibers. The soluble fiber acts by dissolving in water, which induces it to expand and form a gel-like layer. This layer helps decrease the transition of the food through the stomach. As a result, you feel fuller for a long time, thereby limiting your food intake.
2. Acts As A Laxative
Being bloated and constipated for days can develop stress in the body and can weaken your metabolism. Isabgol or psyllium is a home treatment that has been used as a laxative since ages to reduce constipation. The insoluble fiber present in the psyllium husk helps draw water from the body and adds volume to the stool, thereby improving gut movement. Click here to know more about fiber-rich foods for weight loss.
3. Improves Lipid Profile
Consuming psyllium husk can help enhance the blood lipid profile and fat distribution.
4. Reduces Cholesterol
Consuming psyllium husk also helps in decreasing cholesterol. Psyllium husk may also be effective in decreasing cholesterol in postmenopausal women.
5. Improves Glucose Homeostasis
The soluble fiber present in the psyllium husk not only increases the feeling of fullness but also improves glucose homeostasis.
6. Cleanses The Colon
The insoluble fiber present in the husk pulls water from the body into the large intestine, which helps add volume to the stool. This helps to cleanse the colon by increasing bowel movement. And once your colon is cleansed, your metabolism will boost and help you burn calories for energy.
7. Lowers Blood Glucose
By increasing satiety levels in the body, psyllium husk also helps lowering blood glucose levels. This, in turn, limits insulin spikes in the blood.
How To Consume Psyllium Husk
You can intake husk or isabgol in the following ways:
- Mix psyllium husk powder in a glass of warm water and add a tablespoon of lime juice and drink it.
- Mix psyllium husk in half a glass of water and drink it immediately.
- Add psyllium husk to smoothies, pancakes, and cakes to consume it in innovative ways.
How Much Psyllium Husk Should You Take
You may consume the recommended dosage as per mentioned on the bottle. You can consume 10-20 grams of psyllium husk per day with 220 ml of water to lower cholesterol.
We suggest that you take your doctor’s advice before deciding the dosage.
Best Time To Take Psyllium For Weight Loss
The best time to have psyllium husk or isabgol for weight loss is in the morning before breakfast or at night before going to bed. Do not take it just before or after meals. Apart from relieving constipation and helping in weight loss, there are numerous benefits of consuming psyllium husk.
Other Benefits of Psyllium Husk
- Aids in improving heart health by lowering LDL (bad) cholesterol.
- Relieves acidity by inhibiting excess acid formation in the gut.
- Helps in improving digestion.
- Helps patients with diabetes type 2 by decreasing insulin and glucose levels.
- Aids in the treatment of diarrhea.
- The fiber in the husk aids in improving the number and variety of good gut bacteria.
Side Effects
- Consuming too much psyllium husk to lose weight quickly can lead to bloating, diarrhea, and inflammation of the stomach lining.
- May exasperate Irritable Bowel Syndrome and stomach ulcers.
Bottomline
Psyllium husk or isabgol is a traditional remedy for treating gut problems and constipation. It helps to increase the metabolism by clearing your colon and promoting gut function, which, in turn, helps in burning fat. However, without a balanced and healthy diet and regular workout regime, you will not see any results.
Read Next: Best Ways To Relieve Constipation
