Psyllium Soluble Fiber Linked With Longer Periods of Satiety
Satiety is the feeling of fullness after eating. Two recent studies suggest that taking psyllium, a soluble, gel-forming, non-fermented fiber supplement, may improve satiety and help people feel full for longer periods of time.
Participants in the first study included 30 people between the ages of 18 and 55 who ate three meals a day and had one to two bowel movements daily. The researchers gave them 3.4 g, 6.8 g, or 10.2 grams of psyllium to consume before breakfast and lunch for three days. The goal was to determine the optimal dose. The researchers found that both the 6.8 g and the 10.2 g doses were associated with greater reductions in hunger and desire to eat when compared with the lower dose.
For the second study, the participants were given a 6.8 gram dose of psyllium to consume before breakfast and lunch for two days, and then only before breakfast on the third day. The breakfasts in this study had lower calories than the breakfasts in the first study. The researchers found that the psyllium fiber had similar effects on satiety as in the first study, even when taken in conjunction with a calorie-restricted meal.
Researchers from Proctor & Gamble Personal Health Care, the University of Colorado, and Purdue University conducted the studies. They were published in the October 2016 issue of Appetite.
Psyllium is a soluble fiber. Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol, and regulating blood sugar for people with diabetes. Psyllium fiber can be found in cereals and wheats.