WEIGHT loss jabs have taken the UK by storm and they can be incredibly effective for some, causing them to lose up to 20 per cent of their body weight.
Others may be left deflated staring at scale numbers that refuse to go down. But a cheap supplement – dubbed ‘the poor man’s Ozempic‘ because it costs as little as 60p – could form a potent combination with the jabs, helping to turbocharge weight loss.
Jabs like Wegovy and Mounjaro are a revolution in weight loss – but they may not work for everyone Credit: Getty
Called psyllium husk, it has been compared to £150-plus jabs like Wegovy and Mounjaro as it forms a gel in the gut which slows down digestion and dulls hunger pangs, leading to weight loss.
You can find 500g of the stuff at Holland & Barrett £11.99, or in pill form for £17.49 – or 10p per capsule. It says to take six capsules per day.
“Psyllium husk is a soluble fibre supplement, and for people using weight loss injections, it can often be a helpful addition,” says Jason Murphy, head of pharmacy and weight loss expert at Chemist4U.
“Weight loss injections work by slowing digestion, reducing appetite, and helping you feel fuller for longer.
“Psyllium husk does something similar in a gentler, dietary way; by absorbing water in your gut and forming a gel, which can support satiety and digestive health.
“Used together, they may complement each other, particularly if you’re struggling with constipation or irregular bowel movements, which are known side effects of weight loss medications.”
The supplement may also have some additional health benefits, like lowering levels of bad cholesterol and helping control blood sugar.
Here’s everything you need to know about the supplement, how to use it and the possible risks.
What is psyllium husk?
Psyllium husk is made from the husks of the Plantago ovata plant’s seeds, making it a plant-based fibre.
Gut health dietitian Jo Travers, from the London Nutritionist says: “It’s a type of fibre that can be taken in supplement form.
“It’s often used as a laxative.”
Jo says psyllium husk is a soluble fibre “which means it passes through the small intestine without being completely broken down or absorbed”.
But it does attract water as it’s being digested, becoming a viscous gel.
It is known as a “bulk-forming laxative” because it soaks up water in your digestive system and makes your poo softer and easier to pass.
This makes it a good treatment for constipation.
Dr Madusha Peiris, a gut hormone and appetite regulation expert and co-founder of Elcella, tells Jattvibe Health: “Psyllium husk forms a gel that can slow down the movement of nutrients through the gut.
Psyllium husk is fibre supplement that promotes GLP-1, the hormone that weight-loss jabs mimic Credit: Alamy
“This helps to absorb nutrients and for the gut to ‘taste’ nutrients – this process is important for releasing gut hormones that reduce appetite.”
Jason adds: “The main benefit of psyllium husk is digestive support.
“It can also help support your gut health by acting as a prebiotic fibre.
“In addition to this, it can also have a small effect on your cholesterol levels and blood sugar control, which is an added bonus for those on a weight loss journey.”
Having high cholesterol – when you have too much of a fatty substance in your blood – can be caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol.
If it’s not managed through diet, exercise or medication, cholesterol can clog up blood vessels and increase the risk of heart problems and stroke.
Studies show psyllium husk may also help keep blood sugar levels under control.
How can I use psyllium husk with fat jabs?
Slow and steady wins the race when it comes to introducing psyllium husk to your routine.
Dr Peiris says: “People using weight loss jabs should consider easing into the use of psyllium, as gut-related side-effects they may experience while using weight loss jabs could worsen – particularly bloating, stomach cramps or diarrhoea.”
For starters, make sure you’re drinking plenty of water.
“Taking too little fluid can cause discomfort or, in rare cases, blockage,” Jason says.
How much you have will depend on what you’re using it for.
How to maintain weight loss
MAINTAINING weight loss involves incorporating healthy habits into a sustainable lifestyle, including regular physical activity, mindful eating, and stress management.
Focus on building lasting changes rather than quick fixes.
Diet and nutrition
Focus on nutrient-rich foods like fruits, vegetables, lean protein, and whole grains.
Be mindful of serving sizes and use tools like measuring cups to track your intake.
Reduce intake of sugary drinks, refined carbohydrates, and unhealthy fats.
Drink plenty of water throughout the day.
Aim for three balanced meals per day, with snacks if needed, and avoid skipping meals.
Pay attention to hunger cues, eat slowly, and avoid distractions while eating.
Keeping a food journal can help you identify areas where you can make improvements.
Physical activity
Aim for at least 150 minutes of moderate-intensity aerobic activity per week.
Strength training helps build and maintain muscle mass, which boosts metabolism.
Make exercise a sustainable part of your routine by choosing activities you find enjoyable.
Take the stairs, park further away, and find opportunities to be active throughout the day.
Lifestyle factors
Aim for seven to nine hours of quality sleep per night.
Stress can lead to unhealthy eating habits, so find healthy ways to manage stress, like exercise, meditation, or spending time in nature.
Enlist the help of friends, family, or support groups to stay motivated and accountable.
Weight maintenance is a journey, not a destination. Be prepared for setbacks and celebrate small victories.
As your weight and body composition change, your calorie needs may also change, so monitor your progress and adjust your plan as needed.
This can help you track your progress and identify any potential issues early on.
If you’re struggling to maintain weight loss, consider consulting a registered dietitian or other healthcare professional.
“Generally, it is recommended that for constipation you should take 5-10g of psyllium husk powder mixed with 250ml of water once or twice daily, starting off at the lower end and increasing gradually,” Jason advises.
“For general fibre supplementation, you should take 3-5g up to twice daily and for cholesterol or glycaemic control, this can be increased to 5-10g split into two daily doses.”
Start with half a teaspoon and build up to your desired amount.
You can either mix the powder into water or juice, or add it into your yoghurt or porridge.
Becki Hawkins, Senior Nutritionist for Champneys Wellness Spas, says: “Powder is best for control and versatility. You can blend into smoothies, sprinkle on meals, or stir in your water.
“Capsules are okay if you hate clumping, just mind the dosage. Avoid overly processed blends with artificial sweeteners or fillers.
“Choose pure, unflavoured psyllium husk from reputable brands.
“Look for third-party testing (like USP or NSF) to avoid heavy metals or additives. Always check for allergens or cross-contamination.”
“It should be taken at least one to two hours away from other medications, as it may affect absorption,” Jason adds.
Are there any risks?
As discussed, the supplement can have some unpleasant side effects if consumed incorrectly – especially if you’re combining it with weight loss jabs.
“As both psyllium husk and weight loss injections slow digestion, combining them can increase the risk of bloating, gas, feeling overly full, or constipation if your fluid intake is too low,” Jason explains.
“Hydration is key, so make sure you’re drinking enough water if you’re taking any kind of fibre supplement.
“For most people, psyllium husk is safe when used correctly, but it should be avoided or used with caution in those with swallowing difficulties, bowel obstruction, or certain gastrointestinal conditions.”
Jo says psyllium husk is suitable for most adults, “although it is always worth speaking to your GP before you take any supplements, especially if you have any health condition or are taking any medications”.
“It can slow gastric emptying so could potentially affect some medications, but it isn’t associated with any great side effects,” she says.
“Some people can develop an allergy to it.”
Is psyllium husk like Ozempic?
Fibre, as we know, can help us go to the toilet.
But Jo says: “It is a soluble fibre. Soluble fibre in all forms, not just psyllium, promotes GLP-1, which is what weight loss drugs do.”
GLP-1 is a hormone that is released after eating. GLP-1 drugs – like diabetes jab Ozempic and weight loss jabs Wegovy and Mounjaro – mimic this hormone.
It signals to your brain that you’re full and slows digestion by increasing the time it takes for food to leave the body.
Jo adds: “[Psyllium husk] is indigestible, meaning it can help food move through the gut.
Because it is fibre, it can also make someone feel fuller for longer
Jo Travers , Dietician, the London Nutritionist
“It can be fermented by bacteria to produce beneficial compounds such as short-chain fatty acids.
“It can improve blood sugar and lower cholesterol. Because it is fibre, it can also make someone feel fuller for longer.”
When you feel fuller for longer, you are less likely to reach for snacks or overeat, which may contribute to weight loss.
But Becki says that while psyllium husk and GLP-1s have similarities, they aren’t the same thing.
“Both psyllium and Ozempic promote fullness and steady blood sugar, but that’s where the similarity ends,” she says.
How to get more fibre in your diet
EATING plenty of fibre can make you feel fuller for longer.
There’s also strong evidence it can help lower your risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Here’s how you make sure you’re getting some with every meal:
Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.
Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.
Add pulses like beans, lentils or chickpeas to stews, curries and salads.
Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
Have some fresh or dried fruit, or fruit canned in natural juice for dessert.
For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.
Source: NHS
“Ozempic is a potent GLP‑1 agonist that changes brain signals and digestive hormones.
“Psyllium physically expands in your gut. It’s more about fibre than pharma.
“Expect a mild appetite curb, not dramatic weight loss. Think baby steps, not a magic bullet.”
In a 2016 study, taking up to 10.2 g of psyllium before breakfast and lunch led to significant reductions in hunger, desire to eat, and increased fullness between meals.
But a review of 22 people using the fibre conducted in 2020 reported no overall effect on body weight, BMI, or waist circumference.
Can it help me keep the weight off after stopping jabs?
Maybe a little, experts say – but don’t expect miracles.
“While psyllium husk may play a role in reducing weight regain after stopping weight loss injections, it is not a magic solution,” Jason says.
“After stopping weight loss medication, your appetite will return in some capacity, so ensuring you have good dietary habits is the most important thing to focus on.”
Dr Peiris adds: “There is clinical data to show that psyllium husk has some beneficial effects on weight management.
“However, weight loss injections have a significant impact on appetite reduction and food intake and it is unlikely the psyllium husk alone can maintain such strong effects.”
Experts suggest you use your time on weight loss jabs as a training period to introduce healthy habits that will help maintain weight loss afterwards.
