Is Psyllium Husk 'Nature's Ozempic'?

Glucagon-like peptide-1 (GLP-1) receptor agonists like semaglutide (Ozempic and Wegovy) are a class of drugs used to treat type 2 diabetes and, in some cases, obesity. GLP-1s are effective but expensive and not always covered by insurance. Plus, they require a prescription from your doctor.

While some online retailers and compounding pharmacies offer cheaper compounded versions of GLP-1s, the U.S. Food and Drug Administration (FDA) has expressed concerns over the safety of these products. As of Feb. 28, 2025, the Agency has received more than 455 reports of adverse health-related events linked to compounded semaglutide and over 320 reports of adverse events with compounded tirzepatide (Mounjaro and Zepbound).

The costs, inconvenience, and lack of insurance coverage for prescription GLP-1s have sparked a movement toward natural alternatives. One option promoted on social media is psyllium husk, AKA "poor man's Ozempic."

But can this fiber-rich over-the-counter supplement help people shed pounds like GLP-1s, or is it just another unfounded internet health trend?

What is psyllium husk?

Psyllium husk comes from the seeds of Plantago ovata. It contains soluble and insoluble fiber and is known to enhance digestive health, help regulate blood sugar levels, and lower cholesterol.

Psyllium husk is available over the counter as a fiber supplement. Food manufacturers also use it to increase the fiber content in breakfast cereals, meal replacement products, bread, and other baked goods.

The seed-derived husk may also benefit gut health. For example, a 2019 study found that psyllium husk consumption led to small but positive changes in the intestinal microbiota of healthy and constipated participants.

Can psyllium husk help you lose weight like GLP-1s?

While adding psyllium to the daily diet can provide some health benefits, it likely won't lead to significant weight loss. It can, however, help support your weight management journey.

For example, research published in 2016 examined the weight-reducing effects in participants who took 3.4 grams, 6.8 grams, or 10.2 grams of psyllium husk before breakfast and lunch for three consecutive days.

The researchers found that all three doses significantly reduced hunger and appetite and increased feelings of fullness between meals compared to placebo. These effects are somewhat similar to the full feeling people experience while taking GLP-1 agonists.

Samantha Peterson, MS, RD, founder and CEO of Simply Wellness, says that Psyllium husk can support weight loss, but it works differently than GLP-1 medications.

"While GLP-1s act on the brain and gut to regulate appetite, fullness, hunger cues, and blood sugar pharmaceutically, psyllium is a natural source of soluble fiber that helps regulate digestion, improves satiety, and can subtly curb appetite by helping you feel fuller longer," Peterson explains.

GLP-1 agonists work by mimicking the GLP-1 hormone, which is naturally released into the small intestine after a person eats. This release helps stimulate insulin production, blocks glucagon secretion and slows food movement through the digestive tract.

GLP-1 agonists bind to GLP-1 hormone receptors, resulting in effects similar to naturally released GLP-1. This leads to reduced appetite, less hunger, and lower food intake.

The effectiveness of these drugs is impressive, with some research showing that participants with obesity taking Zepbound lost anywhere from 35.5 to 52 pounds over a 72-week trial period.

In contrast, according to a 2023 research review and meta-analysis, participants taking divided doses of psyllium husk (7 to 15 grams per day) before meals over a two to 12-month period lost an average of 4.6 pounds.

Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist at Flawless Bloom, tells WellnessPulse that while 4.6 pounds may not sound like a lot, the participants lost on average 6.1% of their body weight, which falls in the range shown to promote overall health.

"Although psyllium husk isn't as effective as GLP-1's, it's a great alternative that is more accessible at a lower price point," Balls notes.

How to take psyllium husk and what to expect

According to the American Pharmacists Association (APhA), psyllium husk is considered safe. Still, it does have laxative effects and can cause uncomfortable digestive issues.

Too much [psyllium husk] too quickly can cause bloating, gas, or constipation, especially if you're not drinking enough water. I always recommend introducing it gradually, slowly increasing your water simultaneously, and monitoring how your body responds.

Samantha Peterson, MS, RD

Psyllium-related gas, bloating, and other digestive issues result from the fermentation of dietary fiber by anaerobic bacteria in the large intestine.

The APhA notes that people with trouble swallowing or esophageal or gastrointestinal issues should avoid using psyllium husk. Moreover, people with kidney disease should consult their healthcare provider before taking the supplement.

Individuals who take antidepressants, carbamazepine, diabetes medications, cholesterol-lowering drugs, digoxin, and lithium should also avoid using psyllium husk.

"This can be increased to 1 tablespoon (around 10g) daily if well tolerated without any gastric upset," Peterson adds. "It's essential to pair it with at least 8 to 12 oz of water and to space it away from medications or supplements, as it can interfere with absorption."

Since psyllium husk is a soluble fiber that absorbs water, drinking plenty of fluids throughout the day is critical to reduce the risk of experiencing bloating, gas, and constipation.

Moreover, people should maintain realistic weight loss expectations when starting psyllium husk.

It's important to remember that psyllium husk is not a magic pill and shouldn't be used as a substitute for a healthy eating pattern and regular physical activity.

Shelley Balls, MDA, RDN, LDN

Other 'natural' alternatives to GLP-1s

Besides psyllium husk, research suggests that other fiber types may help with weight loss or management.

For instance, a 2023 study investigating fiber supplements for weight loss found that supplements containing a combination of glucomannan, inulin, psyllium, and apple fiber were the most effective at reducing body mass index (BMI).

According to Peterson, other natural weight loss supports may include:

• Protein-rich meals, since they may naturally increase GLP-1 secretion
• High-fiber foods and adding more colorful foods like fruits and vegetables to meals
• Apple cider vinegar to potentially support insulin sensitivity
• Berberine, as it may help with blood sugar regulation
• Cinnamon, for added blood sugar support
• Muscle-building exercise, which may improve metabolic health long-term
• Mindful eating habits, like tuning into the body's cues when physically hungry
• Stress reduction strategies like meditation may impact hunger hormones like ghrelin and cortisol
• Sleep rituals that support deeper sleep which can influence hunger, cravings, and even food choices

"From a functional perspective, we look at root causes — like insulin resistance, stress, inflammation, and hormone imbalances — that can stall weight loss," Peterson concludes. "Psyllium husk is one tool in the toolbox, but the real magic happens when we support the whole person — mind, metabolism, and hormones, included."

The takeaway

While fiber supplements like psyllium husk can help support weight loss, they are not as effective as prescription GLP-1 agonists like Wegovy or Zepbound.

Moreover, prescription weight loss drugs or over-the-counter weight management supplements are not standalone treatments. Instead, they are meant to complement other weight loss strategies, such as regular exercise and a healthy diet.