8 Amazing Benefits of Psyllium Husk & Psyllium Husk Powder Substitute

Coconut Flour Substitute for now psyllium husk powder

Understanding Psyllium Husk Powder, Benefits, and Substitutes, As Well as the Keto Diet and More...

There’s a lot of chatter about something known as “psyllium husk”, “ispaghol”, or “isabgol”, and what is available as a psyllium husk powder substitute.

If you are reading this, chances are that you’ve heard and would like to know about it. If that’s the case, you’ve come to the right place.

Here, we’re going to be telling you what psyllium husk, ispaghol, or isabgol is. Apart from that, I’m also going to be letting you in on what other items can be used in place of it.

In other words, we are going to be looking at some possible psyllium husk/ispaghol/isabgol substitutes. Are you ready for it? If so, let’s go straight to what is Psyllium Husk?

Psyllium Husk Powder Substitute

What Is Psyllium Husk?

Psyllium husk, ispaghol, or isabgol is a product with significant purposes including dietary and medicinal.

Produced from the seeds of a plant species known as “Plantago ovata tare,” this powder can be used not only as a dietary supplement but also as a health supplement.

People who follow the keto diet can benefit a great deal from it with weight loss being some of the health benefits to which they can look forward.

Isabgol is readily available in the market. You can easily find it in your local grocery store or even health/organic stores. Here are some amazing health benefits that can be derived from this product:

what is Psyllium Husk?

1. Controls Blood Sugar

Also known as “blood glucose,” blood sugar is the sugar that is found in the blood cells within our bodies. This sugar comes from the foods we eat including carbohydrates.

It’s transported to the cells by the blood. The main role of it is to supply the energy that our bodies require to function.

If not checked, the amount of sugar that accumulates in the body can rise to unhealthy levels, leading to a higher risk of conditions such as heart disease and diabetes.

As such, it’s important to keep the sugar within safe levels.

Ispaghol helps control blood sugar levels by slowing down the processes of digestion and metabolism.

This way, carbohydrates aren’t going to be broken down fast enough to create high sugar levels in the blood. A good proportion of foods we eat that contain carbs will not be digested. Instead, they will be passed out of the body in form of human waste.

2. Promotes a Healthier Heart

Having high levels of fat in the body remains a major culprit for poor heart health.

High levels of bad fats in the body can lead to an increased build-up of a very harmful substance known as “cholesterol.” Consequently, this waxy substance can block blood arteries, preventing them from functioning efficiently.

This can lead to heart problems, which puts you at risk of death.

Psyllium husk is high in dietary fiber. If complemented with a ketogenic diet, this product works to break down fat in the body, converting the substances into energy.

This ensures low cholesterol levels in the body, promoting heart health. 

Psyllium Husk replacement

3. Relieves Constipation

Constipation is a temporary condition whereby you have difficulty emptying your bowels because of improper digestion.

Eating foods that are low in dietary fiber is one of the biggest causes of it.

Psyllium prevents constipation and also provides relief due to the high dietary fiber content. Dietary fiber plays a key role in digestion and the health of the digestive system.

This enhances the process of digestion, ensuring everything you eat is digested properly.

replacement for psyllium husk powder

4. Prevents and Treats Anal Fissures and Haemorrhoids

Hemorrhoids and anal fissures are serious health conditions that affect the anal canal. The former is characterized by swollen and inflamed veins in the anus or rectum, whereas the latter damages the lining of the anal canal.

Both conditions can be caused by severe constipation among other risk factors.

Ispaghol prevents and cures hemorrhoids and fissures by preventing or curing constipation. How it does that has already been explained in point #3 above.

psyllium husk powder alternative

5. Stops Diarrhea

We all know what diarrhea is and experience it from time to time.

Just like other digestive conditions, this condition is attributed to a wide range of risk factors, which include consuming foods that upset the digestive system.

As said before, dietary fiber improves digestive health, ensuring that your digestive system isn’t upset easily by what you eat.

That way, it eliminates a risk factor for diarrhea. Yet psyllium is known to be rich in this fiber.

If your diarrhea is a result of having an upset digestive system due to what you consumed, psyllium will help stop it. 

psyllium husk for cooking

6. Leads To Weight Loss

Ispaghol is a great natural remedy for weight gain and obesity.

This dietary supplement prevents or reverses excessive weight problems by working elaborately. You see, this product improves your digestive system, which in turn affects your weight positively.

A well-functioning digestive system promotes weight loss by utilizing more calories.

Psyllium also prevents you from overeating or eating too frequently and consuming too many calories, thanks to the dietary fiber that satiates your appetite and keeps you full for longer. 

ispaghol, isabgol, psyllium husk colon cleanse

7. Remedies High Stomach Acidity

Stomach acid that is produced by the stomach’s lining plays a critical role in the digestive process.

This watery, colorless, acidic fluid helps break down food to make it easy to digest. As a result, more nutrients are absorbed into your body, ensuring great nutritional health.

Unfortunately, the stomach may sometimes secret higher than necessary acid due to certain causes, which include infection(H. pylori), rebound effects from medication withdrawal, and Zollinger-Ellison syndrome.

This can lead to a wide range of problems such as bloating, heartburn, nausea, and abdominal pain.

Ispaghol serves as a great remedy for high stomach acidity by providing a protective coating for the stomach lining.

This reverses or prevents irritation from high stomach acid and certain foods such as citrus fruits.

What’s more, it limits the number of acidity episodes in chronic high stomach acidity by controlling the release of stomach acids and digestion in general.

psyllium husk substitute

8. Cleans Up The Digestive System and Improves Bowel Mobility

Finally, isabgol helps with the removal of waste products within the digestive system including the linings of the stomach walls, cleaning up the system.

What’s more, the product ramps up stomach contractions, making it easier for the digested food to move through the intestines.

This improves bowel mobility and digestion in general.

Understanding Psyllium Husk Powder, Benefits, and Substitutes, As Well as the Keto Diet and More

List of Keto-Diet-Friendly Foods

Ispaghol goes hand in hand with the keto diet. If you want to get the most out of this powder, be sure to follow the diet. So, which foods are part of this healthy, weight-loss diet? Fair enough, here they are:

  • Meat
  • Avocados
  • Dairy and dairy alternatives
  • Fish( Salmon, sardines, mackerel, albacore tuna, and other fatty fish)
  • Seafood(shrimp, crabs, and lobster)

Nuts and seeds such as:

  • Macadamia nuts
  • Almond seeds
  • Pecans
  • Flaxseeds
  • Walnuts
  • Chia seeds alongside healthy oils e.g canola, olive, soybean, corn, peanut, and sunflower oils.
  • Eggs and poultry
  • Plain Greek yogurt and cottage cheese
  • Certain cheese varieties e.g mozzarella cheese, goat cheese, Parmesan cheese, and cheddar cheese.
Psyllium Husk Powder

Low-carb vegetables like:

  • Mushrooms
  • Spinach
  • Celery
  • Tomatoes
  • Unsweetened tea and coffee
  • Cocoa powder and dark chocolate(the slightly bitter chocolate, of deep brown color, without added milk)
  • Certain varieties of unsweetened plant-based milk such as almond, coconut, and soy kinds of milk
  • Berries like strawberries and raspberries.
    Shirataki noodles.
Low-carb berries like strawberries and raspberries

Best Substitutes for Psyllium Husk

Psyllium husk substitutes are available in plenty, allowing those who cannot find this dietary supplement to still enjoy the benefits that it provides. Some of them include but are not limited to the following:

1. Chia Seeds

Chia seeds come from Salvia hispanica, a desert plant from the mint family.

These small greyish-black seeds are normally referred to as “chia” in the market and are also known in many trademarked names.

They are a great substitute for ispagol/psyllium husk) as they have many properties of the above dietary supplement.

For example, they are a rich source of dietary fiber and Omega 3 fatty acids just like isabgol/ispagol.

chia seeds on keto

Keto Chia Seed Pudding Recipe

Keto chia seed pudding is a delicious way to consume chia seeds, which are a major ketogenic food. Here’s the basic chia seed on keto recipe:

What You Will Need:

  • A medium mixing bowl
  • A whisk
  • A large container
  • A refrigerator (optional)

Ingredients:

  • 1 cup chia seeds
  • 6 cups cocoa powder
  • 8 tbsp peanut butter
  • 2 tsp vanilla extract
  • 2 cups of any keto-friendly milk
  • 2 cups whipped cream
  • 8 tbsp keto sweetener of your choice
Keto Chia seed pudding

Directions

Add milk to the mixing bowl, cocoa powder, cream, peanut butter, sweetener, and vanilla extract, mixing the ingredients well with a whisk.
Add and whisk well the chia seeds.

Transfer the chia mixture into the container and refrigerate(if you like) to chill for some time.

Serve and garnish the delicacy with your favorite keto-friendly topping and enjoy.

Nutritional Value per serving:

  • Calories(152kcal)
  • Dietary fiber(11g)
  • Fat(10g)
  • Protein(5g)
  • Carbs(2.4 g)
Chia seed Keto pudding

2. Ground Flaxseeds

Ground flaxseed is a well-known psyllium husk powder substitute.

These seeds compare to ispagol in several ways. For instance, both contain significant amounts of Omega-3 fats and protein.

Similarly, both foods promote the ketogenic process.

Flaxseed Wraps Keto Recipe

Characterized by a mild nutty flavor, flaxseed is a well-known keto food that can be cooked in many different ways.

Have you ever tried the irresistible flaxseed wraps keto tortillas? Whether yes or not, here’s a basic recipe for these brown munchies:

What you will need:

  • A medium-sized saucepan
  • A source of heat
  • A wooden spatula
  • A non-stick surface
  • A rolling board
  • A large plate
  • An aluminum foil

Ingredients:

  • 1 cup of ground flaxseeds
  • 1 cup boiling water
  • 1/2 cup olive oil

Directions:

Transfer the ground flaxseeds to the saucepan.

Add 2 tbsp olive oil.

Add the boiling water.

Mix the three ingredients well until a dough is formed, using the spatula.

Let the dough cool first(to avoid burning your fingers) before removing it from the pan and placing it on the non-stick surface.

Separate the dough into several equal parts.

Place each dough ball on the rolling board, and roll the dough as thinly as possible to form a tortilla.

Keto Flaxseed Wraps Recipe

Grease the surface of the frying pan evenly with a tbsp of olive oil and heat on medium heat until the oil is hot enough.

Place the tortilla on the pan and let cook until lightly browned or properly toasted, on each side.

Transfer the tortilla to the plate, covering it with the aluminum foil to avoid cooling and hardening while you prepare the remaining tortillas.

Repeat the same steps with the remaining tortillas.

Nutritional Value per serving:

  • Calories(220.7 kcal)
  • Total fat(16.1 g)
  • Protein(10.9 g)
  • Carbs(7.4 g)
  • Dietary fiber(6.2 g)

3. Xanthan Gum

Xanthan gum can be a perfect psyllium husk replacement just like the other foods above.

Used as an addition to condiments, sauces, and other related foodstuffs, this gum has the same properties that ispagol has.

That means that if you can’t find the latter, you wouldn’t go wrong by opting for it instead.

Xanthan Gum

Avocado Oil with Xanthan Gum Mayonnaise Recipe

Xanthan gum can be used to make thick, delicious sauces and condiments that are recommended for a keto diet. You can find a full overview of Xanthan Gum here.

One of them is avocado oil mayonnaise, which can be added to many ketogenic salads as a condiment. 

What You Will Need:

  • A blender
  • A medium-sized glass bottle
  • A refrigerator(optional)

Ingredients:

  • 1 cup avocado oil
  • 1 tsp xanthan gum
  • 2 large egg yolks
  • 1 tsp white wine vinegar
  • 1/4 tsp Dijon mustard
  • 1/4 tsp sea salt
  • 1 tsp lemon juice
Xanthan Gum Mayonnaise Recipe

Directions:

Place all the above ingredients into the blender and blend until a thick avocado with Xanthan gum mayonnaise is formed.


Transfer the mayonnaise into the bottle and use it in your keto salad or refrigerate it for later use.

Nutritional Value per serving:

  • Calories(90 kcal)
  • Total fat(10 g)
  • Dietary fiber(100 g)
  • Protein(11.4 g)
  • Carbs(9 g).

4. Almonds

Almonds are high in fat and contain moderate amounts of fiber and protein.

These characteristics make their powder a perfect psyllium husk powder alternative especially for those who are following the keto diet.

Roasted Almonds Recipe

Almonds can be enjoyed in many ways. For instance, these seeds can be ground up to produce a powder that can be used to make porridge, pancakes, or any other snack.

Apart from that, they can also be eaten raw or roasted to make a keto-friendly snack. Here’s how to roast them.

What You Will Need:

  • A medium-sized saucepan
  • A source of heat
  • A tablespoon

Ingredients:

  • 2 cups raw almonds. 
  • tbsp olive oil(optional).

Directions:

Turn on the stove or source of heat.

Add olive oil to the saucepan(if applicable), making sure to spread the oil evenly on the surface of the pan.

Place the pan on the stove and let the oil become hot enough.

Add almonds and stir continuously on low heat until brown and fragrant.

 Nutritional Value per serving:

  • Calories(170 g)
  • Total fat(15 g)
  • Protein(6 g)
  • Carbs( 6 g)
  • Dietary fiber(3.5 g)
whole psyllium husk, roasted almonds recipe

5. Coconut Flour

Coconut flour can be consumed to enjoy nearly the same benefits as consuming psyllium husk powder.

It’s another well-known substitute of ispagol with almost the same properties as the powder.

For example, it contains high levels of dietary fiber just like the ispagol powder. It is also gluten-free, not to mention, keto-friendly just as the latter.

Coconut Flour Porridge Recipe

Coconut flour porridge is an easy-to-make keto-diet-friendly food. To make basic porridge, follow the recipe below;

What You Will Need:

  • A medium-sized pot.
  • A source of heat.

 

Ingredients:

  • 1/2 cup coconut flour
  • 1 tbsp coconut milk
  • 1 tbsp keto sweetener(you can obtain some online)
  • 3 cups water

Directions:

Transfer the water into the pot.
Turn on your source of heat.
Place the pot over the heat and bring the water to a boil.
Meanwhile, mix the coconut flour with 1 cup of water.
Add the coconut flour mixture to the boiling water and stir continuously until the porridge starts to boil.
Add the keto sugar and stir briefly before allowing the porridge to boil undisturbed for 1-2 minutes.
Remove the pot and turn off the stove.
Let it cool before serving.


Nutritional Value per serving:

  • Calories(120 kcal)
  • Total fat(14 g)
  • Protein(10 g)
  • Dietary fiber(10 g)
  • Carbs(8 g)
Coconut Flour Substitute for now psyllium husk powder

Health Benefits of Each of the Above Nutrients

  1. Fats
  • Serve as a rich source of essential fatty acids.
  • Help the body to absorb vitamins A, D, and E.
  • Serve as an emergency source of energy for the body.
  • Help the body maintain its heat to avoid hypothermia.
psyllium husk substitute in baking
  1. Protein
  •  Lowers blood pressure.
  • Promotes and helps maintain weight loss.
  • Reduces appetite and hunger levels.
  • Increases muscle mass and strength.
  • Promotes healthy bones.
  1. Dietary Fiber
  • Lowers cholesterol levels.
  • Helps maintain bowel health.
  • Improves digestion and promotes digestive health.
  • Promotes healthy weights.
  • Prolongs your life.
organic psyllium husk fiber
  1. Carbs
  • Serve as the main source of energy for the body outside of ketosis.
  • Help regulate your blood cholesterol levels.
  • Help promote healthy weights.
  • Reduce the risk of diabetes.
  • Lower the risk of heart disease.
  • Promote good digestive health.

N/B: Calories are not considered nutrients or macronutrients. These are just the product of nutrients or macronutrients i.e carbs, protein, dietary fiber, and fats that have been broken down following the process of metabolism.

psyllium husk carbs

Final Thoughts

Psyllium husk powder is a dietary and medicinal product that’s all the rage nowadays, thanks to its amazing benefits that have been discovered by consumers.

For example, this product promotes weight loss and the health of the digestive system. It improves heart health and controls blood sugar.

It also prevents and treats anal fissures and hemorrhoids besides offering other important health benefits.

For those who cannot find it in their local stores, there’re many substitutes that they can use in its place.

These include arrowroot powder, chia seeds, rice flour, ground flaxseed, xanthan gum, almonds, and coconut flour.

You can try any of these substitutes by following their respective recipes above, especially if you’re on the keto diet. 

ground psyllium husk powder
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