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Psyllium husk powder is a popular supplement to help increase your fibre intake. But that’s not all it’s used for.
While commonly used as a fibre supplement, psyllium husk powder can also be used as a partial flour replacement. Its unique properties help to bind baked goods together, improving their texture and structure. Something that’s really important when baking with keto ingredients.
In this guide, I’ll talk about psyllium husk powder, what it can be used for, as well as where you can get your hands on some.
Table of contents
What is psyllium husk powder?
Psyllium is the common name for the Plantago ovata plant, which is commonly grown and cultivated in India. The psyllium plants produce seeds, the outer coating of which, is called the husk. These husks are rich in fibre and form the basis of psyllium husk powder.
After separating the psyllium husks from the rest of the seeds, the husks are ground into a fine powder. This can subsequently be used in a number of applications, including the use as a flour-substitute in the preparation and cooking of baked goods.
Given its high fibre content, psyllium husk powder is also commonly used as a fibre supplement (affiliate link). These supplements are available in the form of capsules, as well as raw powder, both of which can be added to shakes and sauces. In addition, you’ll often find common foods, such as bread, being fortified with psyllium husk to increase the overall fibre content.
On top of its fibre content, psyllium husk powder is also associated with a number of health benefits, including gut health, cardiovascular health and obesity. In fact, numerous studies have found positive impacts on various health markers as a result of psyllium husk supplementation[1].
Is psyllium husk powder keto?
| Nutrition | Per 9g serving | Per 100g |
|---|---|---|
| Fat | 0g | 0g |
| Carbohydrates | 8g | 88.9g |
| Fibre | 6g | 78g |
| Net Carbs | 2g | 10.9g |
| Protein | 0g | 0g |
Yes, psyllium husk powder is keto-friendly. From the table above, you can see that 100g of psyllium husk powder has around 89g of carbohydrates. However, almost all of this is composed of fibre (both soluble and insoluble), meaning it does not impact blood glucose. As a result, 100g of psyllium husk powder only contains around 11g of net carbs[2].
And it’s really unlikely you’ll be eating anywhere near that amount of psyllium husk. A typical serving size is around 9g (ranging from 5-10g), which only contains 2g of net carbs. This has a really low impact on your blood glucose levels, and therefore will not impact ketosis[2].
That’s why psyllium husk powder is so popular as a supplement on the keto diet.
Uses of psyllium husk powder on keto
Psyllium husk powder is extremely versatile and is used in a number of different applications. These include use as a supplement, a thickener for sauces and smoothies, and use in cooking and baking. How you use it in your diet will depend on your individual goals and cooking/supplementing habbits.
Supplements
Psyllium husk supplements are commonly consumed as capsules, containing varying amounts of fibre. Typically, capsules are around 3000-4000mg and contain around 2-3g of fibre. This means supplementing with around 5-6 capsules per day to gain the full benefits of fibre supplementation.
Supplementing with fibre is great for the keto diet, especially if you struggle to hit the daily recommended target (25-30g) through diet alone[3].
Thickener for sauces and smoothies
Psyllium husk powder can also be used as a thickener for a range of sauces and smoothies. It’s a great substitute for carb-rich thickeners and can help add texture to keto-friendly sauces. For example, corn-starch and flour are commonly used as thickeners in gravy, providing more texture.
Of course, corn-starch and wheat flour are not suitable on the keto diet, so you’ll need to use an alternative. Psyllium husk is a great alternative to flour and has water-absorbing properties. This means adding it to runnier sauces or smoothies helps to suck out some of the water, resulting in a thicker consistency.
Binding agent and texturiser in baked goods
As you’ll know, carb-heavy flours are not suitable for the keto diet. That means low carb alternatives, like almond flour or coconut flour, are commonly used instead. However, one of the main challenges of baking with keto flours is the dryness of the bake.
This means the texture is poor and the baked goods are overly dry and crumbly.
Psyllium husk is a great solution to this problem, as it can hold more moisture and provide structure. This helps to increase the moistness of the bake, in addition to acting as a binding agent. Therefore, by using psyllium husk powder, you can make keto-friendly baked goods which are just as good as the wheat-flour variety.
It’s also worth pointing out that psyllium husk powder cannot be used as a 1:1 substitute for wheat flour. On its own, psyllium husk flour is too absorbent, meaning the bake won’t rise or give you the required consistency.
Also, psyllium husk is extremely rich in fibre, which when over-consumed, could lead to gastrointestinal issues. Psyllium husk powder is therefore best used as an additional supplement, to combine with other keto-friendly flours.
Health benefits and potential side-effects
Apart from the low carb composition, why else would you want to you psyllium husk powder? Due to its high fibre content, psyllium husk powder also provides fantastic health benefits. These are an added bonus and present a strong argument for its inclusion in your keto diet.
Improved gut health
Unsurprisingly, one of the main benefits is improved gut health. The high content of both soluble and insoluble fibre helps aid digestion and promotes the growth and maintenance of a healthy gut microbiome[4].
Psyllium husk powder also helps to prevent and treat constipation. It does this by absorbing water and therefore softening stool, easing bowel movements. There is some evidence to suggest that psyllium husk consumption can even ease diarrhea[4].
Lowers blood cholesterol
Psyllium husk consumption has also been shown to reduce blood cholesterol levels, which, over the long term, could have cardio-protective effects. For example, a meta-analysis showed that consumption of psyllium husk resulted in a reduction in LDL-cholesterol, in addition to total blood cholesterol[5].
Further, a large-scale meta-analysis examined the effects of psyllium husk supplementation in patients with hypercholesterolemia. The study found a reduction in total blood cholesterol levels, suggesting psyllium husk could be used as an adjunct therapy for patients with high cholesterol[6].
Reduces hypertension
Supplementation with psyllium was found to reduce systolic blood pressure in patients with existing hypertension. It’s well known that dietary fibre has anti-hypertensive effects, but interestingly, these are most notable with psyllium husk. Psyllium could therefore be extremely useful as a supplement for those looking to target hypertension[7].
Potential side-effects
Psyllium husk is generally well tolerated and you shouldn’t experience negative side-effects from consuming it. However, given the high fibre content, overconsumption can lead to gastrointestinal (GI) symptoms, such as bloating and stomach cramps.
You can reduce your chances of experiencing side-effects by consuming only 5-10g per serving.
In addition to GI symptoms, there is a small risk of an allergic reaction, in certain individuals. If you experience any side effects, please consult with your doctor ASAP.
Where to buy psyllium husk powder?
Unlike the more popular wheat flour alternative, such as almond flour and coconut flour, psyllium husk powder is less widely available. Out of all the UK ‘supermarkets’ I examined, only Holland & Barrett stock psyllium husk. Fortunately, there are plenty of options available online, some of which I’ve highlighted below (may include affiliate links).
NaturaleBio Organic Psyllium Husk
Nutrition per 100g:
Calories: 194 kcal
Fat: 0.5g
Carbohydrates: 2.2g
Fibre: 88.3g
Protein: 1g
Available at: Amazon
Description:
Pure (99%) natural psyllium husk powder from India. Suitable for a range of beverages and foods. Pack sizes 200g, 400g and 1kg.
NKD Living Psyllium Husk Powder 500g
Nutrition per 100g:
Calories: 187 kcal
Fat: 0.5g
Carbohydrates: 4g
Fibre: 78g
Protein: 2.g
Available at: Amazon
Description:
Premium, high-grade psyllium husk powder, containing 89% natural soluble fibre. Finely ground to facilitate mixing. 500g package size.
Wholefood Earth Organic Psyllium Husk Powder
Nutrition per 100g:
Calories: 189 kcal
Fat: 0.55g
Carbohydrates: 1.7g
Fibre: 85g
Protein: 2.4g
Available at: Whole Food Earth and Amazon
Description:
Organic, certified vegan psyllium husk powder. Available in 6 different size packages; 250g, 500g, 1kg, 2kg, 3kg and 25kg
Substitutes for psyllium husk powder
For all its amazing properties, psyllium husk powder is not the easiest thing in the world to find in the supermarkets. What’s more, some people may be allergic to the powder, which means it won’t be suitable for everyone.
If psyllium husk powder isn’t right for you, try some of these great alternatives to substitute for psyllium husk.
Xanthan Gum
Xanthan gum is a polysaccharide that is used as a thickener and binding agent in a number of food applications. It’s also commonly used in gluten-free recipes, closely mimicking the ‘stickiness’ of gluten and providing a better overall texture.
Guar Gum
Similarly to xanthan gum, guar gum is also a polysaccharide and is extracted from guar beans to provide a thickening effect. Guar gum is commonly used in baked goods, providing texture and moisture. It’s often used in recipes that substitute gluten or wheat flour, in order to compensate for the reduced texture.
Flour alternatives to psyllium husk powder
Although psyllium husk powder isn’t really a ‘flour,’ it can be used as a partial substitute for wheat flour. It’s keto-friendly, packed with fibre and adds texture and moisture to your baked goods. However, psyllium husk powder is just one of many wheat flour alternatives that are suitable on the keto diet.
In addition, psyllium husk powder isn’t used as a standalone ‘flour’ for baking. Instead, it’s mixed with other keto-friendly flours, to add texture and structure. Check out some of the others via the links below.
- Almond flour: Made from blanched, ground almonds
- Coconut flour: Ground coconut ‘meat,’ which has been de-fatted
- Hazelnut flour: Ground, roasted hazelnuts, with the skins removed
- Peanut flour: Made from ground peanuts
- Lupin flour: Keto flour made from finely ground lupin beans
