18 Amazing Low Carb Psyllium Husk Recipes (2024)

FAQs

Is psyllium husk good for low carb diet? ›

Psyllium husks can be a beneficial addition to a ketogenic diet for a few reasons: They are low in carbohydrates: Psyllium husks are a great source of fiber, but they are also low in carbohydrates, making them a good choice for those following a ketogenic diet.

Use this ratio of psyllium husks in baked goods

In gluten-free breads, the general rule of thumb is to use about 5% psyllium husk to the weight of flour, or 6 grams psyllium husk per 125 grams gluten-free flour. In volume, that's about 1 heaped tablespoon psyllium husk per 1 cup gluten-free flour.

The suggested intake of psyllium husks to treat constipation is 1 teaspoon (approximately 5 grams) three times per day. Alternatively, some references suggest taking 2–6 teaspoons (10–30 grams) of the whole seeds per day—typically taken in three even amounts throughout the day.

Can be used in many bread-like products such as pizza dough, tortillas, flatbread, donuts, pie crusts, and other keto-baked goods. Psyllium husk does its best to replicate the texture and flavour of traditional high carbohydrate baking goods, but without the added cost of carbs!

3 side effects associated with psyllium

Digestive tract: People who take psyllium for the first time may experience: Abdominal pain and cramps. Constipation. Diarrhea.

Results of the meta-analysis showed that psyllium husk at a mean dose of 10.8 g/day taken just before meals, over the mean duration of 4.8 months, was effective for decreasing body weight by 2.1 kg, BMI by 0.8 kg/m², and waist circumference by 2.2 cm in overweight and obese populations.

Adults can take psyllium husk once or twice a day depending on their health condition. The powder should be mixed into a glass of water or fruit juice before swallowing. It is best if you take your doses just after a meal.

The powder is simply the hulls ground more finely. Some people prefer the finer texture, but you can rest assured that both the powder and hulls will work equally well. The outer husk of psyllium is preferable since the seed germ contains undesirable oils and tannins.

"Poor man's Ozempic fiber" is a term used to describe psyllium husk, a dietary fiber supplement that has gained attention for its potential to aid in weight loss and provide a more affordable alternative to the prescription medication Ozempic.

Is it better to take psyllium husk at night or in the morning? ›

Any time of day is a great day to take Metamucil's psyllium husk, so long as you drink plenty of water with it (at least 8 oz). Start with one serving per day, then gradually increase your daily servings each week to reach your health goals.

When you take your evening dose you'll need to make sure you wait an hour before you go to bed – if you go to sleep too soon, this can cause a blockage in the gut. An easy habit to get into is to have Fybogel after you've eaten breakfast, and after you've eaten dinner.

Down it with water – lots of water

Since the fibre in psyllium husk absorbs loads of water, make sure to drink enough water when taking psyllium husk so your digestive tract is optimally hydrated. Just add 1 tablespoon of psyllium husk to a glass of water, coconut water or juice. Easy as.

Psyllium husk powder can be used as a substitute for eggs in some baking recipes, especially in vegan or egg-free recipes. For an egg substitute, mix 1 tablespoon of psyllium husk powder with 3 tablespoons of water to create a gel-like substance. This can then be added to the recipe in place of one egg.

Flaxseed

The closest substitute of psyllium husk you can find is flaxseed or linseed.

One tablespoon (5 grams) of whole psyllium husk (as pictured above) contains 4 grams of carbs in the form of indigestible fiber, of which most is soluble fiber. Psyllium husk can also be ground into a powder, the form most often used in cooking.

The exact number of grams (g) of carbohydrates will be different for everyone, but it is generally around 20 to 50 g per day. Many people on a keto diet count “net carbs,” which is total carbs minus fiber. Fiber isn't “counted” in the carbohydrate total because it doesn't get digested by the human body.

Earlier studies reported that psyllium reduced fasting serum glucose concentrations (1) or decreased postprandial serum glucose concentrations (30) in individuals with type 2 diabetes.

On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.