18 Amazing Low Carb Psyllium Husk Recipes (2024)

FAQs

Is psyllium husk good for low carb diet? ›

For many people, giving up bread, pizza, bagels, and other baked goods when going low-carb or keto is even harder than forgoing sweets. Fortunately, psyllium can help you recreate keto-friendly, gluten-free versions of these and other high-carb favorites because of its ability to replicate their texture.

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.

You should always take psyllium with a full 8 oz. glass of water, and you should drink at least 6 to 8 full glasses of water throughout the day to avoid constipation. Taking psyllium supplements without adequate liquids may cause it to swell, and, in extreme cases, cause choking.

3 side effects associated with psyllium

Abdominal pain and cramps. Constipation. Diarrhea.

And you may have heard about psyllium husk, a type of soluble fiber. It's been getting a lot of hype when it comes to weight loss (some have called it the “poor man's Ozempic®” or “natural Ozempic”).

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.

Metamucil has an average rating of 6.8 out of 10 from a total of 71 ratings on Drugs.com. 59% of reviewers reported a positive effect, while 30% reported a negative effect. Psyllium has an average rating of 7.0 out of 10 from a total of 88 ratings on Drugs.com.

Consuming psyllium husk in the morning can help to regulate the digestive system and prevent constipation throughout the day. Taking psyllium husk at night may be beneficial for those who want to promote regular bowel movements during the night.

Why can't you take psyllium husk at bedtime? ›

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.

Overdose of psyllium, particularly in the absence of drinking sufficient quantities of fluids, can worsen constipation and lead to intestinal obstruction. If bowel movement doesn't occur after imbibing adequate water, seek medical help.

It may take 1 to 3 days before this medication starts working. Use this medication regularly to get the most benefit from it. To help you remember, take it at the same time(s) each day.

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.

On to the oatmeal

If you are really looking to optimize glucose, triglycerides or total, LDL, and HDL cholesterol, add a boost to the template by adding 1 tablespoon of each chia seeds, flaxseed and psyllium husk.

Although it's made up of 100% carbohydrate, most of the carbohydrate content of psyllium is actually fiber, about 88% to be exact. And of the fiber content, about 85% is soluble fiber[*].

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.

If you don't have any psyllium husk fiber powder or don't like using it, try replacing it with: Chia seeds or flax seeds. For a recipe that calls for a 1/3 cup of psyllium husk fiber powder, a 1/3 cup of ground chia seeds or ground flax seeds will work.