Is psyllium good for weight loss? Understand the effects of fiber on the body

Although it has been used for centuries for its intestinal health benefits, psyllium has been the subject of a flood of posts on social media due to its claimed “slimming” effects. This effect has even been compared to that of modern weight loss medications – those that contain molecules such as semaglutide and are administered via a pen.

Its name comes from the Greek, psulla , which means “flea”. This name has everything to do with the shape and size of the seed of Plantago ovata Forssk , a plant native to Asia, but which also appears in the Mediterranean region.

The grain offers small amounts of proteins, minerals, and other nutrients, but its greatest treasure is in its shell. “It contains soluble fiber,” says nutritionist Deborah Masquio, a professor at the São Camilo University Center in São Paulo.

Due to this characteristic, the food was already used in ancient times by the Chinese and Indians to combat intestinal problems. In the 16th century, according to historical reports, it was disseminated in Europe for the same purposes.

From the 1970s onwards, studies involving psyllium began to appear in the scientific literature. “In addition to its effect on the intestine, there is evidence of positive impacts on balancing cholesterol levels, controlling blood sugar levels and satiety,” says Masquio.

But even though there is evidence that psyllium can help prolong satiety, there is a big discrepancy between its effects and the results obtained through medication. “People want a miracle,” says nutritionist Celso Cukier, from Hospital Israelita Albert Einstein. And preferably, something as close to natural as possible.

So, many people end up consuming fiber on their own. However, excess fiber tends to trigger abdominal discomfort, gas and even constipation. However, psyllium can be a good ally. “It is used in clinical practice as a nutritional supplement to improve intestinal constipation,” says Cukier.

The power of fibers

Behind these effects are the acclaimed soluble fibers. As the name suggests, these fibers dissolve in water, forming a type of gel in the digestive tract. “They have the ability to increase fecal mass,” explains the nutritionist.

They improve intestinal transit and stimulate contractility, which moves the muscles in the region. Hence the effects against constipation. Without good hydration, however, nothing works properly. “Drinking water throughout the day is an essential strategy,” recommends Cukier.

Still on the subject of intestinal health, fibers are fermented by beneficial bacteria in the microbiota, in a mechanism that increases the production of short-chain fatty acids (SCFA), such as butyrate and propionate. SCFA are excellent sources of energy for colonocytes, which are the cells of the large intestine, contributing to the integrity of the mucosa in the region.

There is also evidence that fibers such as psyllium contribute to the balance of microorganisms that inhabit the colon. This harmony, as we know, benefits not only the intestine, but also the immune system and even mood.

Currently , much of psyllium's popularity is due to its potential effect on appetite control. "The formation of gels, resulting from the contact of fibers with water, interferes with gastric emptying," explains Masquio . This sends signals to the brain in a process that helps prolong satiety.

The gel is also related to cardiovascular protection. This is because it can bind to bile acids — compounds involved in the digestion of fats —, dragging them through the feces. With this elimination, there is a need for the body to replace these acids, resulting in the removal of cholesterol from circulation and, therefore, reducing its levels in the blood.

These effects, however, are not exclusive to psyllium fibers: foods such as oats and apples also contain soluble fibers and have the same functions.

And it's worth remembering the usual: to ensure that you don't lack fiber in your daily diet, the ideal is to focus on a varied menu full of vegetables, prioritizing fruits, vegetables, whole grains, legumes (beans, lentils, peas, etc.) and oilseeds, that is, chestnuts, almonds, walnuts and the like.

To use psyllium, whether in husks or even in powder form, it is best to seek medical and nutritional advice , who should recommend dosages according to your profile.

Other sources of soluble fiber

Beta-glucan Oats are always the first food that comes to mind when we talk about beta-glucan, but this soluble fiber also appears in rye and shitake mushrooms . There is a lot of evidence that it has a cardioprotective effect by helping to balance cholesterol levels.

Inulin One of its best-known sources is chicory root. Among its benefits for the intestine, it stands out for its ability to protect the microbiota, stimulating the growth of bifidobacteria, which are beneficial microorganisms.

Mucilage Psyllium, chia and flaxseed are examples of foods that contain this type of soluble fiber involved in increasing satiety.

Pectin : Pectin is abundant in fruits, especially apple pulp. It has also been used as a thickener in jelly recipes, for example. Beans also contain it. In the human body, pectin is fermented in the colon and contributes to the volume of feces.

Source: Einstein Agency