Psyllium fiber for weight loss, yes or no

Every day a new product is marketed that - they say - will surely lose weight. The temptation to buy it is strong: they promise us that we will lose weight quickly without effort and without changing our lifestyle. Yes, of course, and the gifts Santa Claus himself brings them ...

So first let us remember that there is no product that makes us lose weight without any commitment on our part . There are supports, more or less valid, that can help in a complex and articulated path: they are natural substances that must be properly used, according to the indications of a professional. Psyllium may be among these, in a sense.

So, does psyllium fiber make you lose weight? Yes and no.

Psyllium fiber for weight loss? Not necessarily

The main beneficial function of psyllium fiber is not to lose weight, but intestinal regularization, when taken away from meals, on an empty stomach.

In the market psyllium is present as a seed or cuticle of Plantago psyllium (Plantago arenaria, Plantago indica); it is an annual herbaceous plant grown mainly in Iran, India, Pakistan and the United States of America.

The main characteristic of psyllium seeds is linked to the mucilaginous coating that covers them: when in contact with water it expands to increase its weight by 25 times . Mucilages are molecules of complex chemical composition, belonging to the categories of soluble fibers .

The main effect of psyllium is therefore the laxative one, which depends on the ability of the mucilages to recall liquids in the lumen of the intestine, swelling, increasing the intestinal contents and stimulating peristalsis and evacuation.

There are many other benefits to the intestine, provided by psyllium:

> The ability of psyllium to recall liquids in the intestinal lumen is also useful in the presence of diarrhea since it acts by absorbing excess fluids.

> Thanks to their ability to promote the growth of a "good" bacterial flora at the expense of bacterial species with putrefactive action, the psyllium seeds and cuticle also have prebiotic properties and are therefore useful for strengthening the immune system, improving efficiency intestinal and even in assisting the prevention of colorectal cancer because in the intestine they give rise to short chain fatty acids, which seem to play a protective role on the development of this disease.

> Psyllium has also proved useful in colitis and in cases of irritable and diverticulosis, due to its normalizing effect on intestinal transit and stool consistency.

> Its lubricating effect, linked to the ability to increase the softness of the stools, makes it useful also in the presence of hemorrhoids and anal fissures .

Psyllium fiber for weight loss? Yes, too

Since psyllium fibers are able to absorb water equal to twenty times their weight, they can also be used for "secondary" purposes. For example to lose weight, for two reasons:

> The mucilages with water also incorporate the fats and sugars taken with food,

> The mucilage swelling with water induces an early sense of satiety, reducing hunger .

These characteristics make it also a valid ally for those suffering from diabetes .

Therefore, in a context of healthy eating and frequent physical activity, psyllium fiber - taken for short periods - will help to avoid weight gain if taken at least twenty minutes before eating .

This method for losing weight is absolutely not recommended for long periods, as the mucilage can incorporate, in addition to sugars and fats, also important minerals and vitamins, and over time this condition can lead to deficiencies and malnutrition.