Millions of Americans now use Wegovy and Mounjaro to fall off but for many, the results can be disappointing.
While some lose up to a fifth of their body weight on the drugs, others see their weight loss plateau after a few months.
Now experts say a supplement costing about 10 cents called psyllium husk could be the answer, which they claim could boost weight loss medications.
Research even shows that patients who do not participate in the vaccination and use psyllium husks – which are rich in fiber – lose weight.
‘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 the feeling of satiety [fullness]which reduces the risk of overeating and regulates appetite. Combined with the jabs, it can be quite a powerful mix.”
What is psyllium husk – and how does it work?
First, it is important to explain the function of weight loss medications.
Psyllium husk has become popular thanks to influencers touting its ability to suppress appetite, but experts agree it can make a big difference when using slimming shots who are struggling to shed those last few pounds.
These revolutionary medications are known as GLP-1 injections.
The injections, which initially started out as diabetes medications like Ozempic, work by giving the body an artificial dose of the GLP-1 hormone — often described as the “satiety hormone” — which is produced in the intestines and released after meals to tell the body it is full.
This feeling of fullness – or satiety – means patients eat less, leading to significant weight loss.
However, experts say that to have the desired effect, the drugs must 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 promotes weight loss and may lower the risk of heart disease and colon cancer.
But despite these various benefits, research shows that only a fraction of American adults eat the recommended 30 grams of fiber per day. For comparison, an apple contains four grams of fiber, while a cup of chickpeas contains six grams.
Experts say psyllium husk is one of the easiest – and most effective – ways to get enough fiber every day.
About 11 percent of adults in the U.S. use GLP-1 medications, up significantly from three percent in 2024, according to Gallup research.
Psyllium husk is made in the form of a pill or a powder mixed with water from the outer shell of the seeds of the plantago ovata plant – a type of shrub found in deserts.
Experts say the main reason psyllium husk is so effective at encouraging weight loss is that, when combined with water, the supplement swells and forms a thick gel.
This gel then remains in the stomach, reducing the space for food and causing the feeling of fullness, in a similar way to GLP-1 injections.
Research shows that psyllium husks in themselves can lead to weight loss.
A 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 less than five months.
And a 2018 meta-analysis also found that just 10 grams of psyllium husk per day significantly lowered “bad” cholesterol – the fatty plaque that builds up in arteries and ultimately leads to heart attacks and strokes.
It is for these reasons that experts say combining psyllium husks with GLP-1 shots can promote weight loss when the shots stop working.
‘The jabs are extremely effective in reducing appetite, but we should not assume they are a miracle cure,’ says Mr Lukey.
‘Eating enough fiber is absolutely essential for those receiving the injections.
‘This is why psyllium husk can help users achieve optimal levels of weight loss.’
However, experts also say that psyllium husks should be used with caution. Research shows that psyllium husks should be taken with plenty of water, usually two glasses.
This is because the supplement expands in the intestines and, without enough water to remove it from the system, can potentially lead to blockages.
Additionally, experts say that the weight loss effects of psyllium husk do not occur immediately, meaning patients should stick to the supplement.
“The research shows that consistency matters,” says Dr Rubina Aktar, a neuroscientist at Queen Mary University of London, and co-founder of natural weight-loss medicine Elcella.
‘Psyllium tends to be most effective if you use it for several weeks and with plenty of water so that you stay well hydrated.
‘This is especially relevant for people taking weight-loss medications.’
Experts say it’s also important that patients who want to eventually get off GLP-1 drugs should also increase their intake of natural fiber.
Research shows that about two-thirds of people regain the weight they lost on the medication within a year of quitting.
Experts also say getting enough protein – a muscle-building nutrient found in meat, dairy, fish, legumes and some vegetables – is crucial for maintaining weight. This also applies to regular strength training, such as using weights or resistance bands.
‘Increasing fiber intake while on the medication will benefit you when you come off it,’ says Mr Lukey.
‘No one wants to take these drugs for life – and controlling appetite through dietary means will always be better for long-term health.
‘A daily psyllium fiber supplement, in addition to adequate protein and strength training, could ultimately make the difference between maintaining weight loss – or rebuilding it.’
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