How To Use Psyllium Husk
While it is popular to take psyllium whole husk or powder in capsule form, in our opinion, is best when mixed with water first. This helps to pre-hydrate it so it doesnt absorb water from the body and cause constipation or other digestive issues.
Stirring it into an 8-ounce glass of water that is room temperature and waiting a few minutes is a good way to do this. It is also often recommended to drink a second glass of water after initial intake to ensure adequate hydration.
It is best to start with small amounts of 1 teaspoon or less and build up to increased amounts over a few days, only if needed. Abruptly adding too much isolated fiber too quickly can cause flatulence, abdominal cramping and bloating.
If you do happen to enjoy the convenience of taking capsules, again, drink them with plenty of water.
It may also be beneficial to include herbs such as fennel and ginger to help psyllium husk move through the body more effectively. Also, the powdered husk can be slightly less abrasive than the whole husk for sensitive people.
We personally only consume psyllium-water combinations in the morning on an empty stomach and at least one or two hours before eating a breakfast-type meal.
While regular use of psyllium is often thought to be safe, it is important to listen to your body and experiment with other options if its not working for you.
What Is Psyllium Husk
If youve never heard of psyllium, the word might scare you. It is a type of fiber obtained from the seeds of a predominantly Indian herb called Plantago ovata. Also called isabgol or ispaghol, it consists of 30 percent insoluble fiber and 70 percent soluble fiber.
Psyllium is available for usage in 3 forms. Some people prefer granules, while others are a great fan of capsules. The most commonly used form is the psyllium husk. Being a fiber, it supports digestive health through its function as a laxative. It has an outstanding ability to absorb water to form a gel-like mass.
Moreover, it allows psyllium to avoid being completely digested, making it an excellent natural herbal remedy for several digestive problems. It has countless health benefits that arent only restricted to gastrointestinal health.
Is Psyllium Husk Okay For A Ketogenic Diet
Even though this ingredient is pretty full of carbs, the amount of fiber it has makes it keto-friendly. Psyllium husk substitute is an amazing ingredient to have around on a ketogenic diet they have so many benefits health-wise and baking-wise.
Not only can psyllium husk keep your baked goods lower in carbs, but they can help you to step up your baking game, making more realistic and satisfying baked goods.
Unlike other keto flour alternatives, these husks are practically flavorless, so they wont interfere with what you are adding them to at all. They are the keto go-to ingredient if you want more realistic bread or more fiber in your diet.
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Safe Fiber Supplements For A Gluten
For any food or supplement to legally be considered gluten-free, it must contain fewer than 20 parts per million of gluten. If you’re looking for a gluten-free fiber supplement, there are a few to consider.
Note that several popular fiber supplements may contain trace gluten even if they are labeled gluten-free. And one popular fiber supplement is made from wheat, even though it’s legally labeled gluten-free.
History Of Psyllium Husk
In the U.S., it is reported that health activist Dr. John Harvey Kellogg, in the 1920’s, discovered the use of psyllium in Italy and for a short time marketed it under the name brand “Psylla”. In later research he conducted to find a good source of soluble fiber for Kelloggs boxed cereals, his scientists were the first to propose that psyllium had the greatest potential.
In 1934, the product Metamucil was one of the first successful “fiber supplements” that utilized psyllium husk as a main ingredient, along with several artificial additives.
In the decades to follow, the use of straight psyllium became very popular in health-conscious communities partaking in a preventative approach to maintaining health and wellness. Psyllium husk, whole or powdered, was available in bulk quantities at a relatively inexpensive price and was frequently used with water to encourage a mild laxative quality.
In the 1980’s, psyllium husk was largely promoted by health enthusiasts, like nutrition counselor and author of The Colon Health Handbook, Robert Gray in his “Intestinal Cleansing Program”.
Psyllium, since this time, has become a very common and highly marketed dietary fiber supplement and used in many manufactured packaged high-fiber food products.
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Alternative Ingredients For Psyllium Husk
Psyllium husk is a common ingredient in gluten-free baking. However, not everyone has it in the kitchen pantry available at all times. For gluten-free baking, you need a binding element that performs the role of gluten for your baked goods.
Indeed, the texture of gluten-free baked goods is essential, or else theyre a dense, soggy, and unrisen disaster. We have several alternatives you can use when youre out of psyllium husk:
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ALLERGEN NOTICE: Make sure the ingredients you purchase are prepared in a facility free from the top allergens you avoid. Gluten-free products should be certified GF and clearly labelled. Consult your medical professional with your dietary questions. Even certified gluten-free ingredients such as GF oats, corn, seeds, etc., can create health problems for individuals following a GF diet. Always consult a medical professional if unsure about ingredients for your needs.
- Prep Time:15 minutes
- Cuisine:Gluten-Free, Vegan, Plant-Based, Allergen-Friendly
- Diet:Gluten Free
- Best enjoyed fresh on the same day, after that this loaf is usually best toasted.
- Keep on the counter for 1-2 days wrapped in a clean tea towel.
- My favourite way to toast any of my gluten-free, vegan bread recipes is to use a well-seasoned cast iron pan. Toast nice and slow on a low heat for the best results.
- After a couple of days, you can store the leftovers in the fridge or freezer in a glass container or plastic bag for a little longer. Once refrigerated this loaf will feel dry and hard but once toasted it should be just right to eat.
Additional Baking Tips:
Also Check: Gluten Free Devil’s Food Cake Mix
Celiac Disease: More Common Than Once Thought
US Pharm.2008 33:24-29. An estimated one of every 100 to 200 people in the United States has celiac disease , an autoimmune inflammatory enteropathy that is triggered by the ingestion of gluten-containing grains in susceptible individuals.1-9 Gluten is the main storage protein of wheat. The alcohol-soluble fraction of gluten is damaging in celiac disease, as are similar proteins in barley and rye .1,6,9,10 The major site of damage in celiac disease is the proximal small intestine .1,5,6,11 This damage can cause a wide variety of consequences, including maldigestion and malabsorption of nutrients, vitamins, and minerals in the digestive tract.1,9 Over time, numerous organ systems–including the skin, liver, nervous system, bones, reproductive system, and endocrine system–can be negatively affected by celiac disease.1-3,6 Treatment of celiac disease consists of the removal of gluten proteins from the diet, which improves and often eliminates the small-intestine pathology.1,3,5
How To Make Low Carb Buns
To make these ultimate buns, you’ll first want to mix the dry ingredients together and then add the wet ingredients on top including the hot water.
Mix together and the batter should start to thicken up. It’ll be a little bit watery the first few seconds, but you’ll see that the more time passes by the thicker the dough gets.
Let it sit for about 1 minute and then it’s ready to roll. The dough should be very easy to grab and should stick together. Oil your hands before making a roll as it helps the dough not stick to your hands.
Pro Tip : Oil your hands before touching the dough. This will prevent the dough from sticking to your hands.
I personally measure the dough and separate into 5 equal portions. In this case my dough measured about 350 grams so each bun weight 70g.
Once the low carb buns are formed, pop them into the oven for a good 25 minutes and they are ready to eat! How simple was that?
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Other Potential Benefits Of Psyllium
In the mid 90’s, research on psyllium-enriched foods and cereal products were proposed to have a supportive serum and LDL cholesterol-lowering influence.
Since this time, under specific FDA-regulated parameters, psyllium is approved as a legitimate fiber supplement to include in a heart-healthy protocol.
Psyllium is often claimed to support blood sugar levels by slowing down sugar absorption. It is likewise believed to help satiate the appetite and encourage weight loss.
Hmmm Might Not Be A Solution For Everyone
My husband was recently diagnosed with Crohns disease. Considering the following warning: People with irritable bowel syndrome and Crohns disease are all too familiar with the banes of the bathroom. The results of studies on psylliums effectiveness in treating these conditions are still mixed. I wont be using husks, but may try the powder form. Supposedly, since it is a small amount it shouldnt have a big effect. While this quote is about treating conditions with Psyllium and not cooking/baking, I think the information is still important.
Also Check: Lactose And Gluten Intolerance Test
The Importance Of Dietary Fibre
According to figures from Public Health England , most Brits arent getting enough fibre from their diets.
Findings from the latest National Diet and Nutrition Survey reveal that the average Brit consumes 18g of fibre each day, however, this is significantly below the recommended intake of 30g.
As part of a report on nutrition.org.uk, its claimed that fibre can also help with type 2 diabetes. It states: Dietary fibre has been shown to improve glycaemic control and has an important role in managing diabetes. Studies suggest that a high intake of dietary fibre reduces the risk of developing type 2 diabetes. There is also evidence specifically for higher intakes of cereal fibre and higher wholegrain consumption and lower incidence of type 2 diabetes.
The NHS has also published information sating how dietary fibre is a crucial component to any diet: aiding digestion, preventing constipation and lowering your risk of heart disease.
Can I Use Psyllium Husk Instead Of Psyllium Husk Powder
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Likewise, is psyllium husk and psyllium husk powder the same?
Psyllium husk can also be ground into a powder, the form most often used in cooking. Because it is more concentrated, one-half tablespoon of psyllium husk powder has the same nutritional composition as one tablespoon of whole psyllium husk.
One may also ask, can I use xanthan gum instead of psyllium husk? You’ll need to experiment if replacing whole husk for powder. If you don’t want to use psyllium or can‘t find it, you can replace it with xanthan gum but this is definitely not a one-for-one substitution. It’s more like 1 teaspoon of xanthan gum for 2 to 3 tablespoons of psyllium.
Secondly, what can I substitute for psyllium husk powder?
Psyllium Husk Powder Substitutes
- Flaxseed. This is also referred to as linseed and it tops the list for psyllium powder substitutes.
- Chia Seeds.
- Guar Gum.
Are psyllium husk capsules as effective as the powder?
I like Konsyl and generic psyllium husk capsules or powder. Metamucil is another popular brand of psyllium husk fiber, but it’s quite high in sugar. Research has shown regular use of psyllium husk can help reduce total cholesterol and bad âLDLâ cholesterol by about 4 to 7 percent.
Read Also: How Do You Make Gluten Free Bread
Is Xanthan Gum Gluten Free
Yes, xanthan gum is gluten free. Xanthan gum is a sugar derived from corn that’s been produced by bacteria.
When used in baking, it tends to help starches combine to trap air, while guar gum helps keep large particles suspended in the mix.
Psyllium husk powder is used to retain moisture and help breads from becoming too crumbly.
Guar gum is good for cold foods such as ice cream or pastry fillings, while xanthan gum is better for baked goods including yeast breads.
Iâve used psyllium husk powder for both purposes.
Foods with a high acid content can cause guar gum to lose its thickening abilities.
For recipes involving citrus youâll want to use xanthan gum or increase the amount of guar gum used.
There are no set rules on which one you use youâll have to experiment yourself to see what works best in your recipes.
Most packages of xanthan gum, psyllium husk powder, and guar gum have recommendations for how much to use with different types of recipes.
The Dark Side Of Psyllium
Despite some proven, albeit not unique, benefits, psyllium husks do pose risks as well!
In an earlier post, I discussed how the mucilagous fiber in psyllium can potentially aggravate autoimmune conditions, feed overgrowths of pathogenic bacteria, and worsen gastrointestinal symptoms. For psyllium husk in particular, studies show it also fails to improve levels of beneficial bifidobacteria in the gut, except in people who have extremely low counts to begin with .
But, it doesnt end there! Due to psylliums ability to bind with water, mix with other substances, and dramatically expand in size, it can form whats called bezoarsnot the magical poison antidote in the Harry Potter universe, bezoars are masses of material that obstruct the gastrointestinal tract and can cause serious damage. As early as 1938, reports were being published about psyllium causing intestinal obstruction and perforation, in some cases requiring surgery. Small bowel obstructions continue to occur even today in susceptible individuals taking this fiber. And, psyllium husks have been shown to cause esophageal impactions as well, especially when consumed with insufficient amounts of water. Umm, hows that for scary?
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Basic Psylli Wraps Low Carb
Looking for a healthy low carb tortilla or wrap to put convenience and Tex-Mex back into your low carb diet? We dont blame you. That was one of the first missions Fluffy Chix Cook undertook when they went low carb 14 years ago. Low carb Psylli Wraps are quick and easy and taste neutral, a blank canvas to build flavor and deliver the guts or tasty bits of the taco or wrap.
Growing up in Texas, tortillas became part of our daily diet almost as a birth-right. Congrats, Mrs. Fluffy Chix, youve given birth to a healthy, baby, fluffy chix, and you must now feed her Tex-Mex and especially, tortillas on a thrice weekly basis for the next 18-21 years or until her emancipation. I think its a rule that if you live in Texas , you must have an up-close and personal relationship with tortillas and tortilla chips. In fact, weve been known to break-up with restaurants based solely on the lacking quality of their chips and salsa.
Low carb, gluten free, grain free wraps or tortillas are great GDS for any filling you care to send to your tummeh with love.
Enter DocP and her psyllium experiments.
And the earth shifted a tiny bit on its axis. Did you feel it?
This wrap recipe works so well, it made the cut to the new Fluffy Chix Cook website. Yes, theyre that good.