Supplement touted as ‘nature’s Ozempic’ could help you lose weight — and prevent colorectal cancer

Fiber is having its 15 minutes of fame.

This nutrient has always been key to a balanced diet, but the growing focus on gut health has pushed it into the spotlight — with one supplement in particular generating serious buzz.

Enter psyllium husk, hailed by wellness influencers as “nature’s Ozempic” for its ability to support weight loss. But its benefits go well beyond the number on the scale, with experts suggesting it may also help protect against colorectal cancer.

Psyllium husk contains 78 grams of dietary fiber per 100 grams. Inga – stock.adobe.com

What is psyllium husk?

It’s the outer shell of psyllium seeds, which come from an herb native to India called Plantago ovata, according to Healthline.

Psyllium husk is commonly consumed as a powder or in pill form as a dietary fiber supplement. It’s also used in gluten-free baking as a binder to improve texture. 

How can psyllium husk benefit your gut?

Psyllium husk is a soluble fiber, meaning it absorbs water and forms a gel-like substance in the stomach.

For those dealing with constipation, this helps increase the size and moisture of stool, making it easier to pass. In fact, it’s the key ingredient in laxatives like Metamucil.

Psyllium husk has been shown to help relieve a wide range of digestive symptoms. Pormezz – stock.adobe.com

If you’re on the opposite end of the spectrum, psyllium can help with diarrhea too — absorbing excess water, firming up loose stools and slowing their movement through the colon.

People with Irritable Bowel Syndrome (IBS) also often find relief from psyllium due to its ability to regulate stool consistency and ease common symptoms like gas, bloating and cramping.

Don’t have any digestive woes? Psyllium can help you stay that way.

Researchers believe it acts as a prebiotic, feeding the beneficial bacteria in the gut that help maintain a healthy microbiome.

Can psyllium husk help with weight loss?

“Fiber can keep you fuller longer and sooner, which can lead to decreased appetite and overall intake,” Julia Zumpano, a registered dietitian, told Cleveland Clinic Health Essentials. 

Psyllium husk is being called “Nature’s Ozempic” for its ability to help people shed weight. Charlie's – stock.adobe.com

A 2016 study found that taking up to 10.2 grams of psyllium husk before breakfast and lunch significantly reduced hunger and cravings between meals compared to a placebo.

That can support weight management — but Zumpano said calling it “nature’s Ozempic” is a stretch.

“Psyllium husk can support weight loss but not to the extent [that] a medication has potential to,” she explained.

Bonus benefits for your heart

“Psyllium husk may help lower cholesterol and other substances that promote heart disease,” Kim Yawitz, a registered dietician, told Men’s Health. 

A 2018 study found that taking 10 grams of psyllium daily significantly lowered levels of “bad” LDL cholesterol and may help delay atherosclerosis — the hardening of arteries that can increase the risk of heart attacks and strokes.

Psyllium husk can help address key risk factors linked to cardiovascular disease. Viva Naturals

“Psyllium is also rich in antioxidants that protect the heart and blood vessels, including polyphenols and flavonoids,” Yawitz added.

For those with type 2 diabetes, psyllium may offer even more protection by slowing the absorption of glucose in the intestines, helping to lower high blood sugar levels and reduce cardiovascular risk.

Can psyllium husk prevent colorectal cancer?

Fiber plays a key role in preventing constipation, which may in turn lower the risk of colorectal cancer.

“Not having things sit around in the colon is probably a good idea,” Dr. Carl Nordstrom, a gastroenterologist, said in an interview with UCLA Health, noting that people should aim to eliminate stool daily or every other day.

Cases of colorectal cancer are on the rise among young people. Jo Panuwat D – stock.adobe.com

Studies suggest that psyllium may further reduce colorectal cancer risk by binding to toxins in the digestive tract and helping remove them from the body.

Nordstrom also pointed out that higher fiber intake is associated with a lower risk of adenomatous polyps — growths in the colon or rectum that can become cancerous over time.

Psyllium’s ability to address common risk factors like high blood sugar and obesity may offer additional protection.

Is psyllium husk safe? 

Generally, yes — but there are a few precautions.

The supplement should always be taken with plenty of water. Because it expands quickly when mixed with liquid, it can pose a choking hazard or, in rare cases, cause gastrointestinal obstruction.

Some people may experience gas, bloating and other side effects when first starting psyllium husk. zigres – stock.adobe.com

“People with swallowing difficulties, bowel strictures or severe gastrointestinal conditions like Crohn’s disease should consult a healthcare provider before using psyllium,” Lena Beal, spokesperson for the Academy of Nutrition and Dietetics, told The Guardian.

Psyllium may also interfere with the absorption of certain medications, potentially reducing their effectiveness.

Taking too much can lead to gas, bloating or digestive discomfort — especially if your body isn’t used to a high-fiber intake.

While psyllium allergies are uncommon, there have been rare reports of a potentially life-threatening, whole-body reaction known as anaphylaxis. 

How much psyllium husk should you take?

There’s no one-size-fits-all dosage — it can vary depending on the product, your health goals and your tolerance.

Most guidelines recommend 7 to 14 grams per day, though higher amounts may offer additional benefits, according to Healthline.

If you’re new to psyllium or have a sensitive digestive system, start slow.

“Start at a small dose, about 1 teaspoon, and increase slowly,” Zumpano said. “And make sure you’re drinking plenty of water.”