Following a ketogenic, or low-carb diet, necessitates the careful selection of foods that are low in carbohydrates while being nutrient-dense. One challenge many face is maintaining healthy digestion while reducing fiber-rich grains. Psyllium husk is a low-carb, high-fiber supplement that helps maintain gut health, control blood sugar, and support weight loss-all while keeping you in ketosis.
What is Psyllium Husk?
Psyllium husk is a soluble fiber derived from the Plantago ovata plant, mainly grown in India. Psyllium husk may also be referred to as psyllium fiber, ispaghula, and white or blonde psyllium. It is primarily used to help relieve constipation and mild diarrhea.
You probably know psyllium husk as that strange powdery substance that kind of looks like a cross between sand and wood shavings. The psyllium that you see in stores is derived from the husks of the seeds of the plant, which contain gelatinous fiber. Growing wild, Plantago ovata can reach about 15 centimeters and is covered in fuzzy, white hair. Although it’s made up of 100% carbohydrate, most of the carbohydrate content of psyllium is actually fiber, about 88% to be exact.
Soluble vs. Insoluble Fiber
Soluble fiber attracts water and often turns into a gel-like substance and helps soften your stool. Insoluble fiber does not attract water.
Benefits of Psyllium Husk on a Keto Diet
Psyllium husk is a versatile, safe, and keto-friendly supplement and culinary staple. Due to its high fiber content, it works perfectly well with a keto protocol.
Read also: Psyllium Husk Keto Bread Tips
Digestive Health
One of the most well-known benefits of psyllium is its positive effect on digestive health. If you’ve ever experienced constipation (and most people have), you know how uncomfortable it can be. Psyllium’s gel-like consistency does wonders for helping your stools move through your colon by softening them. It not only increases stool volume, but it lubricates the colon, which helps facilitate movement. While your gut bacteria ferment many other forms of fiber, a fraction of psyllium fiber remains unfermented.
Diarrhea is perhaps one of the most stressful digestive issues. As a soluble fiber, psyllium increases the water-holding capacity and volume of your stool.
Irritable bowel syndrome (IBS) is a digestive disorder that affects your large intestine. In addition, psyllium may help relieve some abdominal pain by relieving pressure in an area of your digestive tract called the rectosigmoid junction. This is the area that regulates the passage of stool from your colon to your rectum for excretion.
Ulcerative colitis (UC) is an inflammatory bowel disease that causes inflammation in your large intestine. Psyllium can be used to help treat some of the symptoms associated with UC, especially for those in remission. In fact, treatment with psyllium for four months was found to help reduce digestive symptoms by 69% in patients with ulcerative colitis.
Heart Health
One of the risk factors for heart disease is the oxidation of LDL cholesterol. Psyllium does this by binding to cholesterol that’s released by your liver in the form of bile. As your body eliminates waste, the fiber from psyllium pulls the cholesterol out. Another risk factor for heart disease is hypertension (also known as high blood pressure). Increasing soluble fiber consumption, in general, has been found to be a heart-healthy choice. In fact, the US Food and Drug Administration has even authorized a health claim that soluble fibers from psyllium husk, beta glucan in oats, and beta-glucan in barley can reduce the risk of heart disease.
Read also: Easy Low-Carb Cheese Crackers
Blood Sugar Control
Diabetes is a disease marked by elevated levels of blood glucose. If you have diabetes, however, your body either doesn’t make enough insulin or your cells have become desensitized to its signals. Fiber supplementation has been shown to reduce insulin and blood sugar levels after meals. A meta-analysis of 35 randomized and controlled clinical studies found that psyllium husk taken before meals was highly effective for type 2 diabetics. Subjects with pre-diabetes also experienced an improvement, albeit modest. Psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetic outpatients.
Weight Loss
Studies on healthy subjects found psyllium husk supplementation to decrease hunger and desire to eat, as well as increase their feeling of fullness relative to placebo. Some research indicates that psyllium’s appetite-reducing properties can contribute to a decrease in BMI, an increase in fat loss, and a reduction in calorie intake throughout the day. Also worth noting is that the combination of low-carb foods (which are already highly satiating) and psyllium husk supplementation has yet to be tested.
Keto Baking
The allure of bread, pizza, bagels, breadsticks, and other baked goods can become irresistible when you cut them out of your diet. Fortunately, psyllium husk can be used to help you recreate keto-friendly, gluten-free versions of these and other high-carb favorites because of its unique properties. Other than being used as a dietary supplement, psyllium husk is an essential ingredient in many gluten-free, keto, and low-carb recipes as well.
Psyllium husk powder enables keto-friendly bread to hold more moisture and achieve a light, airy consistency and mimics many of gluten’s properties in baked goods. It also helps make dough easier to handle, shape, and roll out.
Here are some of the most popular keto recipes that rely on psyllium husk powder:
Read also: Keto Calorie Counting: A Detailed Guide
- Keto Buns: Sometimes the burger without the bun just isn’t satisfying enough. Fortunately, with the help of psyllium husk powder and a microwave, you can have a quick keto-friendly bun.
- Low-Carb Cookies: These incredibly satisfying low-carb cookies mix whey protein, psyllium husk powder, almond flour, and coconut flour together to provide you with a chocolatey, chewy treat.
- Keto Flax Bread: Although we call it “flax bread,” this loaf wouldn’t be as good as it is without the help of psyllium husk powder. It helps hold the ingredients together and creates the hearty consistency of whole-grain bread.
- Keto Pasta: You don’t have to give up your favorite pasta dishes on keto, especially if you use some psyllium.
How to Use Psyllium Husk
Now that you’re privy to all the wonders of psyllium, you’re probably wondering how to get started with this fiber supplement. Psyllium should always be taken with a full glass of water. One note: It’s always best to start slow with psyllium. If you’re trying it out on your own begin with just one teaspoon and work up from there.
Potential Side Effects and Cautions
When used in recipes, psyllium husk and psyllium husk powder are completely safe and typically do not cause any side effects. A good rule of thumb is to introduce a small amount (roughly one teaspoon per day) of psyllium husk into your diet initially and gradually increase it. Although rare, some people can have allergic reactions to the trace amounts of protein found in psyllium products. Inhaling the psyllium powder can also trigger allergic reactions. The major caution to be aware of with psyllium is consuming enough water when you take it as a dietary supplement.
Psyllium Husk Alternatives
For those of you who don’t have any psyllium husk powder on hand and need a suitable substitute, you’ll find chia seeds, flaxseeds, and xanthan gum to be great options. Use a 1:1 substitution ratio for both chia seeds or flaxseeds. For example, when a recipe calls for 1/3 cup of psyllium husk fiber powder, use a 1/3 cup of ground chia seeds or ground flaxseeds. For those who are not fond of the taste or texture of the previous option, xanthan gum is a great alternative. When using these replacements, keep in mind that they may not add precisely the right texture or qualities to some recipes that you might expect.
Types of Psyllium Husk
Supplements labeled as “100% whole psyllium husk,” for example, will consist of only plantago ovata seed husks without any further processing. When the whole husks are used in recipes, however, they will add a grainy texture that can be unpleasant. This is not to be confused with psyllium seed powder, which consists of the husk and seed ground together. In general, 100% psyllium husk powder is the most often used form of psyllium. It is the active ingredient in many brand-name fiber supplements like Metamucil, has been studied extensively, and plays a crucial role in making the perfect keto baked good (including cookies and bread).
Make sure you use the form of psyllium husk specified in the recipe. For instance, most of our recipes (and other keto recipes) will call for psyllium husk powder rather than whole psyllium husk. If you have whole psyllium husk, but a recipe calls for psyllium husk powder, you can simply grind the husk in a coffee grinder before measuring it out.
Where to Buy Psyllium Husk
- Grocery stores: Psyllium husk can be found in many of the larger grocery stores. It is usually found in the baking aisle or gluten-free/health food section.
- Natural food markets: If you can’t find it at your local grocery store, check a natural food market.
- General big-box stores: Your local Walmart, Target, or Kmart might also carry psyllium products. If they do, It is likely to be found in the baking aisle, supplement section, nut/seeds section, or gluten-free/natural food aisle.
- Pharmacies: Some pharmacies also stock psyllium husk because of its laxative effect. However, many of the products they carry will contain additional ingredients, so be mindful if you use this option.
- Online: For many, the easiest way to get a hold of psyllium husk products is online. Look for 100% psyllium husk powder or 100% whole psyllium husk, depending on what your recipe calls for. It is best to avoid any product that comes in capsules.
Storage and Shelf Life
Psyllium husk powder can last for up to 3 years (sometimes longer). To preserve the product for as long as possible, keep it in the container that it comes in and store it in a cool, dry place. Make sure the container or bag is sealed securely as it may suck up humidity from the air.