Is Isabgol (Psyllium Husk) Good for Weight Loss?

If you’ve ever had a stomach problem, chances are someone in your family has recommended Isabgol. This simple psyllium husk has been a trusted remedy for years, and it is known for its quick fix to digestion issues with just a spoonful. But did you know it can also support weight loss?

Let’s explore how this ingredient can impact your weight loss goals.

How Well Do You Know About Isabgol?

Isabgol, also known as psyllium husk, is a natural fiber derived from the seeds of the Plantago ovata plant. It’s been widely used in traditional medicine, especially in Indian households, for its ability to aid digestion and relieve constipation.

Isabgol absorbs water in the digestive tract, forming a gel-like substance that helps soften stools and promote regular bowel movements. Beyond its digestive benefits, Isabgol is also known to support weight management by helping you feel fuller for longer and improving overall gut health.

What is the Nutritional Value of Isabgol?

According to the Indian Food Composition Tables, 2017 (IFCT), 100 grams of Isabgol contains:

This high fiber content mainly, makes Isabgol excellent for improving digestion and supporting overall gut health. Minerals like calcium and iron also add to its nutritional value, making it an excellent natural supplement to include in your diet.

What are the Uses of Isabgol?

Isabgol can be valuable in both weight loss and diabetes management due to its fibre-rich properties, which contribute to better blood sugar control and weight regulation. Here’s how it relates to both:

Weight Loss Benefits of Isabgol

• Promotes Satiety: The soluble fiber in Isabgol absorbs water and expands in the stomach, creating a feeling of fullness. This helps curb appetite, reducing the urge to overeat or snack frequently, leading to lower calorie consumption over time.
• Supports Healthy Digestion: By promoting regular bowel movements and preventing bloating, Isabgol ensures smooth digestion, which is important for weight management, as digestive issues can hinder progress.
• Regulates Fat Absorption: Isabgol can slow down fat absorption in the digestive system, which might contribute to lower fat intake and aid in weight control.

Isabgol has several other uses, especially in supporting digestive health. Here are its common uses:

1. Relieves Constipation: Isabgol is rich in fiber, which helps soften stools and promote regular bowel movements. It is widely used as a natural remedy for constipation.
2. Improves Digestion: It acts as a bulk-forming laxative, aiding digestion by adding bulk to the stool and stimulating bowel movements, ensuring a healthy digestive system.
3. Supports Weight Loss: Isabgol helps to promote satiety or a feeling of fullness, which can reduce overall calorie intake. When included in a balanced diet, it is beneficial for weight loss.
4. Regulates Blood Sugar Levels: The fiber in Isabgol slows digestion, and the absorption of carbohydrates from food like rice, roti, sabji, etc., helps to manage blood sugar levels and makes it useful for people with diabetes.
5. Reduces Cholesterol: Regular consumption of Isabgol has been shown to lower cholesterol levels by binding to cholesterol-rich bile acids in the gut and helping to remove them from the body.
6. Supports Heart Health: By helping to lower cholesterol and improve digestion, Isabgol contributes to better heart health.
7. Treats Hemorrhoids (Piles): Due to its stool-softening properties, Isabgol can relieve the strain during bowel movements, which can help manage symptoms of haemorrhoids.

What are the Side Effects of Isabgol?

While Isabgol has many health benefits, excessive or improper use can lead to some side effects:

• Bloating and Gas: The fiber in Isabgol can sometimes cause bloating or gas, especially if taken in large amounts without enough water.
• Constipation: Isabgol needs plenty of water to work well; without it, you may experience bloating, gas, or even constipation.
• Choking Hazard: If not consumed with sufficient water, Isabgol can swell in the throat and cause choking or difficulty swallowing.
• Allergic Reactions: In rare cases, some individuals, especially those sensitive, may experience allergic reactions such as itching, swelling, or difficulty breathing.
• Nutrient Malabsorption: Excessive use of Isabgol might interfere with the absorption of specific vitamins and minerals, especially calcium and iron.

How to Take Isabgol for Weight Loss?

For weight loss, start with 1 teaspoon of Isabgol and then gradually increase to 2-3 teaspoons (approximately 15 grams) in a day, mixed in a glass of water or lukewarm water 15-30 min before meals. It helps promote satiety and reduce overeating, thus supporting calorie control.

When is the Best Time to Take Isabgol for Weight Loss?

The best time to take Isabgol for weight loss is 15-30 minutes before meals. This allows the fiber to expand in your stomach, promoting a feeling of fullness and helping to prevent overeating during the meal.

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How to Add Isabgol to Your Diet?

Isabgol can be easily integrated into your daily routine in several ways:

• Mix with Water: Simply mix one teaspoon of Isabgol in a glass of warm water and drink it immediately. This is one of the most common ways to consume Isabgol.
• Add to Traditional Beverages: Mix Isabgol into chaas (buttermilk) (specifically if you have constipation). This helps with digestion while also making the drink more filling and nutritious.

How Much Psyllium Husk Per Day to Lose Weight?

For weight loss, taking 1-2 teaspoons (about 5-10 grams) per day, either once or split across two meals, is generally recommended. Make sure to drink plenty of water throughout the day to avoid any digestive discomfort.

When Should I Avoid Isabgol?

Avoid Isabgol in the following conditions:

• If you have swallowing difficulties or oesophagal disorders, Isabgol can expand and cause choking if not taken with enough water.
• During pregnancy: Only take Isabgol during pregnancy if advised by your doctor, as it may cause complications.
• If you are dehydrated or don’t drink enough water, Isabgol absorbs water, and without sufficient hydration, it may lead to constipation, hard stools, or even blockages.
• If you have recurrent or chronic gastrointestinal (GI) issues: Conditions like infections, Inflammatory Bowel Disease (IBD), or other GI disorders requiring medical consultation before using Isabgol to avoid aggravating symptoms.

How We At Fitterfly Can Help You?

At Fitterfly, we offer personalised nutrition and weight loss plans that help you effectively incorporate natural remedies like Isabgol. Our team includes nutritionists, fitness coaches, and success coaches who work together to create a holistic plan tailored to your needs.

Whether it’s adjusting your diet, improving digestion, or building an exercise routine, we guide you every step of the way. Our comprehensive programs combine expert support with digital tools to help you stay on track, ensuring safe and sustainable progress towards your weight loss goals.

To learn more, just give a missed call to 08046807733, and we will get back to you!