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Is Psyllium Husk Keto? 4 Benefits and How to Use it

Is Psyllium Husk Keto? Without a doubt, dietary fiber is an important part of any balanced diet.

It is a non-digestible carb that is found in foods, and it could be soluble or insoluble. They have many important health benefits, one of which is weight loss. This is the reason why fiber-containing foods are used and encouraged on low carb meals like the keto diet. It is known to actively reduce calorie intake and slow down the rate at which nutrients are absorbed. This promotes a feeling of fullness and keeps cravings in check.

The keto diet is popularly associated with weight loss. Keto eaters are usually encouraged to consume meals with high fat, moderate protein, and low carb. Psyllium husk refers to the outer shells of the seed called Plantago ovata. It is derived from plants and is low in carbohydrates. It is thus acceptable for low carb diets like the keto diet. It is primarily used to relieve constipation and diarrhea and is the active ingredient of some fiber supplements like Metamucil and Perdiem Fiber.

Psyllium husk is a good source of soluble fiber. It is popularly used to make low-carb baked goods and in many keto recipes. It is useful in making keto-friendly foods because it can mimic the texture of whole-wheat baked goods. Thus, baked foods prepared using psyllium husk are similar in consistency to those baked with regular flour. For cooking purposes, whole psyllium husk is usually grounded. Only a tablespoon of psyllium husk powder contains 25 calories and 5 grams of fiber.

Is psyllium husk powder suitable for keto? This article discusses the health benefits of psyllium husk generally and for the keto diet.

Health Benefits of Psyllium Husk

It can be used as a fiber boost: Many stool softeners like Metamucil and Fybogel use psyllium husk as the main active ingredient. In one study, psyllium was seen to increase the water content in stool as well as increase bowel movement. It is thus useful in managing constipation since it can promote absorption of water and improve bowel movement. It may also be able to increase the bulk of stool, making it easier to pass from the body.

May help lower blood sugar levels: Fasting blood sugar levels is normally used to diagnose diabetes. It is sometimes challenging to keep fasting blood glucose within acceptable limits, especially after a meal. Adding psyllium husk to the diet can help in controlling the blood glucose level. People with diabetes, as well as those who want to lose weight,  must monitor blood sugar level. However, before adding psyllium husk to diet, it is important to speak with a physician. This is necessary because psyllium can interfere with the absorption of certain medications.

May help maintain heart health: As already mentioned, psyllium husk is a soluble fiber. Soluble fibers have, for a long time, been linked with prevention of various heart diseases. Consumption of psyllium husk may be able to prevent heart diseases. It has even been mentioned among foods that can reduce the risk of cardiovascular diseases by the Food and Drug Administration. Its ability to reduce the risk of cardiovascular diseases may be due to the fact that soluble fibers help to lower bad cholesterol level.

Helps maintain intestinal health: Several factors may be responsible for irritable bowel syndrome. Some of these factors include inflammation of the intestine and changes in the gut bacteria. Psyllium can provide relief from symptoms of irritable bowel syndrome like abdominal pain, constipation, and diarrhea. By reducing constipation and allowing smooth passage of stool from the body, psyllium husk is able to relieve abdominal pain.

Ulcerative colitis too can cause the large intestine to become inflamed. Symptoms of ulcerative colitis include nausea, fever, and loss of appetite. Consumption of psyllium husk can help to treat these symptoms.

Psyllium Husk For Keto

When many people first start the keto diet, it may be difficult to give up carbohydrates. Recall that an individual is supposed to consume low carb meals, whether baked or cooked on keto. Psyllium husk can be used as a substitute in many keto recipes. When used for baking, psyllium husk can easily replace yeast and achieve the same consistency. To limit the quantity of food consumed while on the keto diet, it is also important to eat fiber-rich foods. Psyllium husk powder can also be added to juice or water to promote a feeling of fullness. It may also be taken as a supplement to boost the rate at which weight is lost.

As already mentioned, psyllium husk can be added to baked keto-friendly goods. It can also be used to give a firmer or thicker consistency to sauces, smoothies, and dough. Wheat-based baked goods are known to add a high level of carbs in the body. When wheat is replaced with psyllium husk, the same texture and flavor is achieved without adding any carbohydrates to the body. Some keto recipes where psyllium husk can be used include

  • In making cookies to get a crumb-like texture
  • In making keto pizza to get the pizza crust
  • In making flax bread to bind the ingredients together
  • In baking keto buns to add to the bulk of the batter.

Possible Side Effects of Using Psyllium Husk

Severe allergic reactions to psyllium husk are infrequent. However, any symptom of a severe allergic reaction should be promptly reported to a physician for proper evaluation. Since psyllium husk can be found in powdered form and as a capsule supplement, it is important to know the correct dosage to use. For the psyllium supplement, it is best to start small and observe how the body responds. Usually, a 5-gram dose taken thrice daily is recommended for a start.

Gas, itching or swelling of the throat, vomiting, and stomach cramping are all allergic reactions that one can experience after taking psyllium husk. Throat swelling when using psyllium husk is usually as a result of insufficient water intake. Consuming psyllium husk dry causes it to expand in the throat and cause choking. To prevent this, it is advised that at least a glass of water be taken together with the psyllium supplement to prevent difficulty in breathing.

Also, remember that psyllium husk is a laxative and should be closely monitored when consumed. If psyllium husk is consumed in large quantities over time, it may weaken the bowel muscle and cause constipation. To prevent this, it is best to start introducing it into the body in small quantities. This gives the body enough time to adapt to it.


Psyllium husk is a rich source of soluble fiber which makes it a superb addition to the keto diet. Apart from its benefits for the keto diet, psyllium husk also has other important health benefits. For example, it can help maintain the health of the intestines by relieving symptoms like inflammation and abdominal pain. It is also important in managing fasting blood glucose levels and in preventing cardiovascular diseases. On the keto diet, psyllium husk has so many uses. It may replace wheat in baked goods and can be used to bind ingredients together because of the gel-like consistency it forms on the addition of water. Although severe allergic reactions have not been reported, speak to a health professional before consuming psyllium husk.

Michael Jessimy
Michael Jessimy is a qualified Pharmacist with over 10 years experience dealing with a range of both prescription and alternative remedies. He is also an amateur heavyweight bodybuilder and loves spending his spare time hitting the gym. He strives to help others build the best body possible through fitness, health and nutrition consultation and has several published books under his name.