Psyllium (Plantago ovata), commonly known as Asian Psyllium, is a soluble fiber that has been studied for its effects on weight loss and metabolic health. Scientific evidence suggests that psyllium supplementation can contribute to weight management, but the effects are generally modest.

Clinical trials and meta-analyses indicate that psyllium increases satiety by forming a viscous gel in the stomach, which slows gastric emptying and can reduce overall food intake. A systematic review published in the journal Obesity Review (2020) found that psyllium supplementation (typically 5-10g per day) resulted in small, but statistically significant, reductions in body weight and body mass index (BMI) when compared to placebo. Psyllium may also improve glycemic control and lipid profiles, which are beneficial for metabolic health and may indirectly support weight loss goals.

However, the magnitude of weight loss is usually limited (often less than 2 kg over several months), and psyllium should be considered an adjunct rather than a primary weight loss intervention. The evidence base is stronger for its effects on cholesterol and glycemic control than for weight reduction specifically. Nevertheless, the use of psyllium for supporting weight loss is justified by current scientific evidence, though expectations should be modest.