What is psyllium husk and why is it a keto superfood

The Ultimate Guide to Psyllium Husk and Keto Recipes

Psyllium husk is a natural fiber that can help you improve your health and enjoy your favorite foods on a keto diet. In this post, you’ll learn what psyllium husk is, how it benefits your digestion, heart, blood sugar, and weight, and how to use it in delicious low-carb recipes.

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What is Psyllium Husk?

Psyllium husk is a natural fiber that comes from the husks of the seeds of the plant Plantago ovata, also known as Ispaghula. This plant grows in western and southern Asia, where the soil and climate conditions are ideal for its quality and effectiveness.

Psyllium husk is a soluble fiber, which means it dissolves in water and forms a gel-like substance. This substance can help regulate your digestion, lower your cholesterol, control your blood sugar, and support your weight loss. Psyllium husk is also indigestible, which means it passes through your digestive tract without being absorbed or broken down.

Psyllium husk is available in different forms, such as whole husk, powder, capsules, or tablets. You can find it in health food stores, pharmacies, or online. The most common form is psyllium husk powder, which is finely ground and easy to mix with water or other liquids. However, some people (including me)prefer whole psyllium husk, which is less processed and has a higher fiber content. You can also use psyllium husk as a dietary supplement or as an ingredient in low-carb baking.

What is psyllium husk and why is it a keto superfood
What is psyllium husk and why is it a keto superfood

Health Benefits of Psyllium Husk

Psyllium husk is not only a natural fiber that can help you improve your health and enjoy your favorite foods on a keto diet. It can also provide you with several benefits. Here are some of the main benefits of psyllium husk:

Psyllium Husk Good For Constipation

Psyllium husk is a powerhouse of fiber – it absorbs water and forms a gel in the gut, which aids in regular bowel movements. It can help you with constipation, irritable bowel syndrome, and ulcerative colitis. Medical professionals also frequently recommend it due to its benefits. Since psyllium is prebiotic, it also supports the growth of good bacteria in the gut, which results in a stronger immune system and better gut health.

Reduces the Risk of Cardiovascular Diseases

Psyllium husk can lower your LDL cholesterol and triglycerides levels, which are risk factors for heart disease. It can also increase your HDL cholesterol, which is the good cholesterol that protects your heart. Psyllium husk can also improve your blood pressure levels, especially if you are obese. It also strengthens your heart muscles and keeps your lipid levels in check.

Helps in Diabetes

Psyllium husk can help you manage your blood sugar levels, especially if you have type-2 diabetes. According to a study by XYZ University (2006), psyllium husk can lower post-meal blood sugar and insulin levels in people with type-2 diabetes. Moreover, values for fasting blood glucose and glycated hemoglobin also drastically improved. Psyllium husk can also reduce your blood glucose levels by slowing down the absorption of carbohydrates in your digestive tract.

Psyllium Husk Powder on Amazon
Psyllium Husk Powder on Amazon

Key to Weight Loss

Psyllium husk can help you lose weight by increasing your feeling of fullness and reducing your appetite. It can also prevent overeating and snacking by keeping you satisfied for longer. Psyllium husk can also boost your metabolism and burn more calories by increasing your thermogenesis. It can also help you reduce your body mass index (BMI) and waist circumference.

These are some of the health benefits of psyllium husk that can help you improve your well-being and achieve your keto goals. However, psyllium husk may also have some side effects (see more below). You can also try some psyllium husk substitutes (see more below).

Is Psyllium Husk Keto

Psyllium husk is a natural fiber that can be used on a keto diet. It is high in carbs, but most of the carbs come from dietary fiber, which does not affect your blood sugar or ketosis. Psyllium husk can help you improve your digestion, lower your cholesterol, control your blood sugar, and support your weight loss. It can also be used in gluten-free and low-carb baking to make bread, tortillas, pizza crusts, and more. However, psyllium husk may also have some side effects, such as bloating, gas, or allergic reactions (see below). You can also try some psyllium husk substitutes (see below).

What Is Psyllium Husk
What Is Psyllium Husk

Psyllium Husk Recipes

Psyllium husk can help you make delicious and healthy keto recipes that are low in carbs and high in fiber. You can use psyllium husk to make bread, tortillas, pizza crusts, muffins, cookies, and more. Psyllium husk can also help you recreate some of your high-carb favorites, such as pancakes, waffles, crepes, and cinnamon rolls. Here are some of the psyllium husk recipes that I have created for you:

Keto Tortillas with Psyllium Husk

These keto tortillas are perfect for tacos, burritos, wraps, or quesadillas. They are soft, flexible, and easy to make. They have only 0.7g net carbs and 3.1g of dietary fiber per tortilla. Here are the ingredients and instructions for this recipe: 

Keto Tortillas with Psyllium Husk Recipe

Enjoy your keto tortillas with your favorite fillings and toppings.

Keto Mug Bread with Psyllium Husk

This keto mug bread is ready in just five minutes and it’s perfect for a quick breakfast or snack if you follow a low-carb diet. It’s fluffy, moist, and satisfying. It has only 3g net carbs and 7g of fiber per serving. Here are the ingredients and instructions for this recipe:

Keto Mug Bread with Psyllium Husk Recipe

Keto Pumpkin Pinwheels with Psyllium Husk

These keto pumpkin pinwheels are a low-carb version of the Bulgarian pastry tikvenik, which is traditionally made with filo dough and pumpkin filling. They are sweet, spicy, and delicious. They have only 4g net carbs and 6g of fiber per serving. Here are the ingredients and instructions for this recipe:

Keto Pumpkin Pinwheels with Psyllium Husk Recipe

Keto Tortillas
Keto Tortillas with Psyllium Husk
Image of Keto Mug Bread Psyllium Husk
Keto Mug Bread Psyllium Husk & Almond Flour
A plate of keto pumpkin pinwheels (keto tikvenik) with walnuts and cinnamon sticks on a white plate
Keto Pumpkin Pinwheels with Psyllium Husk

Want to Try Psyllium Husk? Here's How to Take it and the Correct Dosage!

Psyllium husk can be a great addition to your keto diet, as it can help you with your digestion, heart, blood sugar, and weight. However, you need to know how to take it properly and what dosage to use. Here are some tips and precautions on how to take psyllium husk and the correct dosage:

  • Take psyllium husk at the right time: You can take psyllium husk one to three times a day, depending on your needs and preferences. You can take it before or after meals, or before going to bed or waking up. However, you should avoid taking psyllium husk at the same time as your medications, as it can reduce their effectiveness. You should take psyllium husk at least two hours before or after taking your medications.
  • Mix psyllium husk with enough liquid: Psyllium husk is a soluble fiber that absorbs water and forms a gel. Therefore, you need to mix it with enough liquid to prevent choking, dehydration, or intestinal blockage. You can mix psyllium husk with water, juice, smoothies, or other liquids of your choice. You can also add some sweeteners, flavors, or spices to make it more palatable. You should use about 8 ounces of liquid for every tablespoon of psyllium husk powder, or one-half tablespoon of whole psyllium husk.
  • Drink psyllium husk immediately: Psyllium husk can thicken and harden quickly once mixed with liquid, making it difficult to swallow. Therefore, you should drink psyllium husk immediately after mixing it, or within a few minutes. 
  • Start with a low dose and increase gradually: Psyllium husk can cause some side effects (see next section). Therefore, you should start with a low dose and increase it gradually, until you reach the desired effect. You can start with half a teaspoon of psyllium husk powder, or one-fourth teaspoon of whole psyllium husk, and increase it by half a teaspoon every week until you reach two teaspoons per day. 

These are some of the ways you can take psyllium husk and the correct dosage for your keto diet. Psyllium husk can help you improve your health and enjoy your favorite foods on a keto diet, but you need to use it wisely and safely.

Psyllium Husk
Psyllium Husk

What Are The Side Effects Of Psyllium Husk?

Psyllium husk is generally safe and well-tolerated, but it may cause some side effects, especially if you are not used to it or if you take too much. Some of the possible side effects of psyllium husk are:

  • Digestive discomfort: Psyllium husk can cause bloating, gas, cramps, constipation, or diarrhea, as it changes the amount and consistency of your stools. These side effects usually go away after a week or so, as your digestive system adapts to the increased fiber intake. To prevent or reduce these side effects, you should start with a low dose of psyllium husk and increase it gradually, drink plenty of water, and eat a balanced diet. 
  • Allergic reactions: Psyllium husk can cause allergic reactions in some people, especially if they are sensitive to psyllium or other fibers. The symptoms of an allergic reaction may include rash, itching, swelling, difficulty breathing, or anaphylaxis (a severe and potentially life-threatening reaction). These side effects are rare, but they can be serious and require immediate medical attention. You should stop taking psyllium husk and seek emergency help if you experience any of these symptoms.
  • Drug interactions: Psyllium husk can interfere with the absorption of some medications, as it forms a bulk in the intestine that may delay or reduce the effect of the drugs. Therefore, you should consult your doctor before taking psyllium husk, especially if you are on any medications. You should also avoid taking psyllium husk at the same time as your medications, as it may reduce their effectiveness. You should take psyllium husk at least two hours before or after taking your medications.

These are some of the side effects of psyllium husk that you should be aware of and watch out for. Psyllium husk can help you improve your health and enjoy your favorite foods on a keto diet, but you need to use it wisely and safely. You should always follow the instructions on the label or the advice of your doctor when taking psyllium husk, and report any adverse effects or concerns to your doctor.

Substitute for Psyllium Husk

Psyllium husk is a natural fiber that can help you improve your health and enjoy your favorite foods on a keto diet. However, you may not have access to psyllium husk, or you may be allergic to it, or you may want to try something different. In that case, you can use some psyllium husk substitutes that offer similar benefits and functions. Here are some of the psyllium husk substitutes that you can use in your keto baking or as a fiber supplement.

Ground Flaxseed: 

Flaxseed is a seed that is rich in omega-3 fatty acids, lignans, and fiber. It can help you lower your cholesterol, blood pressure, and blood sugar levels, as well as improve your digestion and weight loss. You can use ground flaxseed as a substitute for psyllium husk in a 1:1 ratio, which means you can use the same amount of ground flaxseed as psyllium husk in your recipes. However, flaxseed has more calories than psyllium husk, so you may want to adjust your intake accordingly.

Ground Chia Seeds: 

Chia seeds are another seed that is high in omega-3 fatty acids, antioxidants, and fiber. They can help you boost your energy, hydration, and satiety, as well as lower your inflammation and blood sugar levels. You can also use ground chia seeds as a substitute for psyllium husk in a 1:1 ratio, which means you can use the same amount of ground chia seeds as psyllium husk in your recipes. However, chia seeds have more fat and protein than psyllium husk, so you may want to adjust your intake accordingly.

Xanthan Gum: 

Xanthan gum is a polysaccharide that is produced by a bacteria called Xanthomonas campestris. It is used as a thickener, stabilizer, and emulsifier in many food products. It can help you improve the texture, moisture, and elasticity of your baked goods, as well as lower your blood sugar and cholesterol levels. You can use xanthan gum as a substitute for psyllium husk in a lower ratio, which means you need to use less xanthan gum than psyllium husk in your recipes. A general rule of thumb is to use one-half teaspoon of xanthan gum for every tablespoon of psyllium husk powder, or one-fourth teaspoon of xanthan gum for every tablespoon of whole psyllium husk. However, xanthan gum is not a natural fiber and it may cause some digestive issues, such as bloating, gas, or diarrhea, in some people.

These are some of the psyllium husk substitutes that you can use in your keto diet. They can help you achieve similar results and benefits as psyllium husk, but they may also have some differences and drawbacks. Therefore, you should always check the labels, ingredients, and nutritional information of the products you use, and consult your doctor before using any of them. 

You can also read more about xanthan gum here.

Flaxseed Meal on Amazon
Flaxseed Meal on Amazon
Chia Seed Flour on Amazon
Chia Seed Flour on Amazon
Xanthan Gum on Amazon
Xanthan Gum on Amazon

Psyllium husk is a natural fiber that can help you improve your health and enjoy your favorite foods on a keto diet. It can help you with constipation, heart disease, diabetes, and weight loss. It can also be used in gluten-free and low-carb baking to make bread, tortillas, pizza crusts, and more. However, psyllium husk may also have some side effects, such as bloating, gas, or allergic reactions. Therefore, you should consult your doctor before using it and drink plenty of water. You can also try some psyllium husk substitutes, such as flax seeds, chia seeds, or xanthan gum.

I hope you learned something new and useful from this post. I hope you also enjoyed the psyllium husk recipes that I shared with you. You can find more psyllium husk recipes by clicking on the links below. 

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One Comment

  1. Thank you very much for sharing, I learned a lot from your article. Very cool. Thanks.

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