Blond psyllium (Plantago ovata) is a soluble fiber commonly used as a bulk-forming laxative. There is scientific evidence supporting its use as an adjunct for weight loss, although the effect size is generally modest. Several randomized controlled trials and meta-analyses suggest that psyllium supplementation can promote satiety and decrease appetite, leading to a reduction in overall caloric intake. The mechanism behind this effect is primarily related to psyllium’s ability to absorb water and form a viscous gel in the gut, which slows gastric emptying and prolongs feelings of fullness.

A 2020 meta-analysis published in Critical Reviews in Food Science and Nutrition concluded that psyllium supplementation resulted in a statistically significant, though small, reduction in body weight and body mass index (BMI) in overweight and obese adults. Other studies have demonstrated similar results, showing that regular consumption of psyllium, especially before meals, can lead to modest weight loss as part of a calorie-controlled diet.

While the evidence is supportive, it should be noted that psyllium is not a standalone weight loss solution, but rather a supplementary aid that may enhance satiety and reduce food intake when combined with lifestyle changes. Its use is generally considered safe for most people, though adequate hydration is important to prevent gastrointestinal discomfort.