Millions are now using Wegovy, Ozempic and Mounjaro to lose weight but, for many, the results can be underwhelming.
While some will lose up to a fifth of their body weight on the jabs, others see their weight loss plateau after a few months.
Now, experts say a 10-cent supplement called psyllium husk could be the answer, which they argue can supercharge weight-loss drugs.
Studies even show that patients not on the jabs who take psyllium husk – which is 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 feelings of satiety [fullness], reducing the likelihood of overeating and helping regulate appetite. In combination with the jabs it can be quite a potent mix.’
So, what is psyllium husk – and how does it work?
First, it’s important to explain the function of weight-loss jabs.
Psyllium husk has become popular thanks to influencers touting its ability to suppress appetite – but experts agree it could make all the difference for weight loss jab uses struggling to shift those last few pounds
These revolutionary medicines are known as GLP-1 injections.
The jabs, which initially began as diabetes medicines like Ozempic, work by giving the body an artificial dose of the GLP-1 hormone – often described as the ‘satiety hormone’ – which is made in the gut and released after meals to tell the body it is full.
This sensation of fullness – or satiety – means patients eat less, sparking significant weight-loss.
However, experts say that, in order for the drugs to have the desired effect, they need to 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 boosts weight-loss, and may lower the risk of heart disease and bowel cancer.
Yet, despite these various benefits, research shows that around 96 per cent of UK adults don’t eat the recommended 30g of fiber a day. For comparison, an apple contains 4 grams of fiber, while a cup of chickpeas contains 6 grams.
Experts say that psyllium husk is one of the easiest – and most effective – ways to get enough daily fiber.
Millions now use fat jabs and demand continues to soar
Taken as a pill or a powder mixed in water, psyllium husk is made from the outer shell of the seeds of the plantago ovata plant – a type of shrub found in deserts.
Experts say the main reason that psyllium husk is so effective at boosting weight-loss is that, combined with water, the supplement swells to form a thick gel.
This gel then sits in the stomach, reducing space for food and triggering the sensation of fullness, in a similar way to GLP-1 injections.
Studies show that, taken on its own, psyllium husk can lead to weight-loss.
One 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 over 2 kilos in under five months.
And a 2018 meta-analysis also found just ten grams of psyllium husk a day significantly reduced ‘bad’ cholesterol – the fatty plaque that builds up in the blood vessels, eventually leading to heart attacks and strokes.
It’s for these reasons that experts say combining psyllium husk with GLP-1 jabs can help boost weight-loss when the jabs stop working.
‘The jabs are extremely effective at reducing appetite, but we shouldn’t be assuming that they are a silver bullet,’ says Mr Lukey.
‘Eating enough fiber is absolutely essential for those on the injections.
‘This is why psyllium husk can help users reach optimal levels for weight-loss.’
However, experts also say that psyllium husk needs to be used carefully. Research shows that psyllium husk must be taken alongside plenty of water – typically two glasses.
This is because the supplement expands in the gut and, without adequate water to clear it out of the system, can potentially lead to blockages.
Moreover, experts say that the weight-loss effects of psyllium husk are not instant, meaning that patients need to stick with the supplement.
‘The research shows that consistency matters,’ Dr Rubina Aktar, a neuroscientist at Queen Mary University of London, and co-founder of natural weight-loss drug Elcella.
‘Psyllium tends to be most effective when used over several weeks and alongside plenty of water so that you stay well hydrated.
‘This is especially relevant for those using weight-loss medications.’
Experts say it is also important that patients looking to eventually come off GLP-1 drugs should boost their natural fiber intake too.
Studies show that around two-thirds of people regain the weight they lose on the drugs within a year of stopping.
Experts also say that getting enough protein – a muscle-building nutrient found in meat, dairy, fish, pulses and some vegetables – is crucial for keeping the weight off. So too is regular strength training, such as using weights or resistance bands.
‘Increasing fiber intake while on the medications will serve you when you come off them,’ says Mr Lukey.
‘No one wants to be on these drugs for life – and managing appetite through dietary means will always be better for long-term health.
‘A daily psyllium husk supplement, alongside adequate protein and strength training, could ultimately make the difference between maintaining weight loss – or putting it all back on.’
