Psyllium Husk: A Keto-Friendly Super Fiber?

Psyllium husk is a popular supplement for those on the keto diet. Derived from the Plantago Ovata plant, it is a type of fibre that breaks down in water and promotes healthy bowel movements. It is also used as a thickener or binder in cooking. But is it allowed on keto?

Psyllium husk is keto-friendly

Psyllium husk is derived from the Plantago Ovata plant native to Western and Southern Asia. It is most commonly consumed in wafer or powder form and is often used as a thickener or binder in cooking. It is prevalent in dietary supplements and certain baking products, such as bread, cereal bars, and cakes.

One tablespoon of psyllium husk powder has just 25 calories, but it contains 5 grams of fibre—that's almost 20% of the average daily recommended allowance! It is also a prebiotic that feeds healthy bacterial colonies (probiotics) in the digestive system.

Psyllium husk is a great ingredient to use in keto cooking and baking. It can be used to create delicious low-carb treats and helps achieve a light and airy consistency in baked goods. It also makes dough more pliable and easier to handle, shape, and roll out.

However, it is important to note that consuming large amounts of psyllium husk (more than 15 grams per day) may cause bloating, gas, and gastrointestinal discomfort. It is best to introduce a small amount of psyllium husk into your diet gradually and ensure you drink plenty of fluids when consuming it.

It's a natural laxative

Psyllium husk is a natural laxative that can be used to treat constipation and maintain regular bowel movements. It is a type of soluble fibre derived from the husks of the psyllium seed, which is native to India. When mixed with water, psyllium husk forms a gel that helps to bulk up stools, making them easier to pass. It also stimulates intestinal contractions known as peristalsis, which further aids in bowel movements.

In addition to its laxative properties, psyllium husk has several other potential health benefits. It may help to lower cholesterol levels, improve heart health, and manage weight. Research suggests that psyllium husk may also be beneficial for people with irritable bowel syndrome (IBS) and type 2 diabetes.

The typical dosage of psyllium husk is 5-10 grams per day, but it is important to introduce it gradually into your diet and ensure that you drink enough water to avoid constipation or blockage. While generally safe, some people may experience mild side effects such as gas and bloating when taking psyllium husk.

For those following a keto diet, psyllium husk can be a useful ingredient in low-carb baking. It helps to create a light and airy texture in baked goods, making it easier to recreate keto-friendly versions of bread, pizza, and bagels.

It can be used in keto baking

Psyllium husk is a great ingredient to use in keto baking. It is a rich source of soluble fibre, which can be ground into a powder to make it easier to use in cooking. It is also a good source of fibre, with one tablespoon of psyllium husk powder containing 5 grams of fibre, or almost 20% of the average daily recommended allowance.

The primary use of psyllium husk is as a fibre boost, and it is the active ingredient in the branded stool softeners Fybogel and Metamucil. It has also been shown to have several other health benefits, including helping to control blood sugar levels and lower LDL cholesterol levels.

In keto baking, psyllium husk can be used to create a light, airy consistency in bread and other baked goods. It also helps to make dough more pliable, making it easier to shape, roll and handle. It is a great ingredient to use if you are longing for bagels, pizza, and bread, as it can be used in many adapted recipes.

Ingredients:

• 1¼ cups almond flour
• 5 tablespoons of psyllium husk powder
• 2 teaspoons of baking powder
• 1 teaspoon of sea salt
• 1 cup of boiling water
• 2 teaspoons of cider vinegar
• 2 tablespoons of sesame seeds

Method:

• Preheat the oven to 350°F/180°C/Gas 4.
• Place all the dry ingredients in a large bowl.
• First, mix the vinegar and egg whites into the dry ingredients.
• Now add the boiling water and beat the dough with a mixer for around one minute until you have a workable dough.
• Use a little olive oil to prevent sticking while you shape the dough into 6 rolls.
• Place the rolls on a baking sheet lightly greased with olive oil.
• Sprinkle with sesame seeds.
• Bake on the lower rack in the oven for 50–60 minutes. Test the rolls to see if they are done by tapping the bottom of the rolls. A hollow sound indicates the rolls are cooked through.
• Serve warm or cold with butter.

It's a good source of fibre

Psyllium husk is a rich source of soluble fibre, which is a type of fibre that dissolves in water and turns into a gel, slowing down digestion. This is beneficial for several reasons. Firstly, it allows the body to absorb more nutrients from food as it passes through the intestines. Secondly, it increases the weight and bulk of stools, which stimulates bowel movements and can help relieve constipation. Additionally, psyllium husk's ability to form a gel means it can slow down the absorption of glucose, helping to control blood sugar levels. This is especially useful for people with diabetes or prediabetes.

The recommended daily fibre intake for adults is 25 grams for females and 38 grams for males. However, adults in the United States only consume an average of 15 grams per day. Therefore, incorporating psyllium husk into your diet can be a good way to increase your fibre intake and promote good digestive health.

In addition to its fibre content, psyllium husk also has other health benefits. It can aid in weight management by promoting a feeling of fullness and reducing hunger between meals. It can also help lower cholesterol levels and improve heart health by reducing blood triglycerides and blood pressure. Furthermore, psyllium husk has prebiotic effects, meaning it can nourish intestinal bacteria and support the immune system.

When using psyllium husk, it is important to drink plenty of water to avoid constipation and ensure the formation of the gel. It is also recommended to start with a small amount and gradually increase your intake to avoid potential side effects such as gas and bloating.

It has several health benefits

Psyllium husk is a type of fiber that has several health benefits. Firstly, it is a bulk-forming laxative, which means it helps to relieve constipation by absorbing water and increasing the size and moisture of stools, making them easier to pass. It can also be used to treat diarrhea by firming loose stools and slowing their passage through the colon. Additionally, psyllium husk has been shown to help control blood sugar levels, lower cholesterol, and promote weight loss. It may also have positive prebiotic effects, supporting the immune system and reducing inflammation.

Relieves Constipation and Diarrhea:

Psyllium husk is a gentle, bulk-forming laxative that helps to relieve constipation. It absorbs water in the gut, making bowel movements more consistent and frequent, and easier to pass. It can also be used to treat diarrhea by firming loose stools and slowing their passage through the colon.

Controls Blood Sugar Levels:

Research has shown that psyllium husk helps to control blood sugar levels, likely because it forms a gel with water, slowing the absorption of glucose into the bloodstream. A review of 35 studies found that taking 5-20 grams of psyllium per day significantly lowered fasting blood sugar in people with diabetes and prediabetes.

Lowers Cholesterol:

Psyllium husk has been shown to lower LDL ("bad") cholesterol and total cholesterol levels. As a soluble fiber, it binds to bile acids and helps to lower cholesterol levels. It also decreases triglycerides and increases HDL ("good") cholesterol, which may reduce the risk of heart disease.

Promotes Weight Loss:

Psyllium husk has been found to promote weight loss, especially in people with obesity. It can help increase feelings of fullness and reduce hunger cravings, which may lead to a reduction in overall food intake.

Positive Prebiotic Effects:

Psyllium husk is believed to have positive prebiotic effects, supporting the growth of healthy bacteria in the gut. This can promote good gut and heart health, boost the immune system, and reduce inflammation.

Frequently asked questions