Ozempic has been a much-discussed drug for more than a year.
The prescription drug for type 2 diabetes caused a stir on social media after people said they had lost significant weight while taking it. Then, speculation began to swirl online that certain celebrities were using Ozempic outside of its approved indications for weight loss.
The drug has been in short supply for months. And because it was developed to treat type 2 diabetes, most health insurance companies do not cover the costs of treatment outside of the approved indications (e.g. for weight loss).
Plus, you’ll need a prescription, which means a trip to the doctor, long waits in the waiting room, and even more hassle. It’s no surprise, then, that many people are looking for a cheaper and more accessible alternative to Ozempic.
Enter psyllium husks.
This fiber supplement, also known as “Ozempic for the poor,” is suddenly getting a lot of attention. But what is psyllium husk and is it ~actually~ like Ozempic?
Meet the experts: Jessica Cording, RD, is the author of The little book of game changers. Keri Gans, RD, is the author of The small change diet.
Women’s health went straight to registered dietitians to answer all your questions about the so-called “natural Ozempic”.
What are psyllium husks?
Psyllium husks are a type of fiber—more specifically, soluble fiber, which means they attract water and turn into gel when digested, explains Jessica Cording, RD, author of The little book of game changers.
“It is usually used as a fiber supplement,” she says.
Psyllium husks are found in the seeds of an herb grown in India called Plantago ovata, says Keri Gans, RD, author of The small change diet.
What are the health benefits of psyllium husks?
According to Gans, psyllium husks have several benefits, including:
- Relief from constipation
- Blood sugar management
- Lower cholesterol levels
“Sometimes you see it in conjunction with weight management products or weight loss supplements because the fiber helps keep you full,” Cording says.
Can you lose weight by taking psyllium husks?
If we are aiming for Ozempic-level weight loss, the answer is no.
“If someone makes other changes to their diet or exercise program and uses psyllium husks, this can supportive weight control due to its effects on satiety and blood sugar regulation,” says Cording. “But simply introducing psyllium husk is not enough to induce weight loss.”
Gans says you may lose some weight when taking psyllium husk simply because you feel more full.
“Fiber can contribute to overall satiety,” she says. “The more satisfied and full a person feels at mealtime, the less likely they are to overeat.”
Are psyllium husks safe?
In general, yes.
“For most people, psyllium husks are completely safe,” says Gans. “However, anyone who is taking medication or is being treated for an illness should always consult their doctor before adding any nutritional supplements to their diet.”
You can also overdo it with psyllium husk or other fiber, says Cording.
“As with anything, it’s possible to have too much of a good thing,” she says. “Some can be beneficial, but you shouldn’t exceed the recommended dosage.”
Can you take it every day?
Yes, you can take psyllium husk every day if you want, Gans says. Just be sure to follow the recommended dosage on the label.
It’s easy! Psyllium husk powder
If you’re new to fiber supplements, it’s best to start with a small amount, about ½ teaspoon in an 8-ounce glass of water once a day, says Mount Sinai, and then gradually increase the dosage as needed.
Does psyllium husk work like Ozempic?
Not really. Ozempic mimics a protein found in your body called glucagon-like peptide 1 (GLP-1) and activates GLP-1 receptors in your body, Cording explains. Activating these receptors leads to a surge in insulin, which helps move glucose into your cells where it’s converted into energy.
Ozempic also slows down your digestion, so you feel fuller and fuller for longer and are therefore less likely to overeat. Psyllium husk works differently in your body.
“Everything is being called the ‘new Ozempic,'” Cording says. “Psyllium husk can help lower blood sugar and can help you feel more full so you don’t tend to snack as much or eat as much. But it’s not the same as Ozempic.”
What side effects can occur when taking psyllium husks?
The biggest risk is the danger of gas formation.
“If someone is not used to having fiber in their diet, it can cause gas and bloating at first,” says Gans. “So I would recommend starting slowly, taking less than the recommended dose and also drinking plenty of water to get your body used to the fiber.”
If you consume too much psyllium husk and too little water, you may even experience constipation, Cording says—so make sure you’re getting enough H2O when using the supplement.
Overall, experts say psyllium husk can be a worthwhile supplement—just talk to your doctor first. And keep your expectations in check.
“Supplementation can be part of a comprehensive approach to weight management, but it is not the be-all and end-all,” says Cording. “Most healthcare providers also recommend dietary and lifestyle changes.”
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends. Her work appears in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives on the beach, and hopes to one day own a mini pig and a taco truck.
