Psyllium Husk Substitutes
There are plenty of psyllium husk substitutes. Psyllium is a form of fiber that comes from the husks of the Plantago ovata plant’s seeds. It sometimes goes by the name ispaghula. Psyllium is most commonly used as a laxative. However, research shows that taking psyllium is beneficial to many parts of the human body, including the heart and the pancreas.
Psyllium is a healthier and more organic alternative to the artificial laxatives found in the market today. This natural bulk-forming laxative works by relieving constipation, treating diarrhea, boosting metabolism, helps with diabetes, reduces the risk of cardiovascular disease, and also helps with weight loss.
People on a low-carb diets, or those with a gluten sensitivity or Celiac disease can use the powder form of psyllium husk in baking recipes. However, since psyllium husk powder is a fiber that’s soluble in water, it retains too much water causing the bread to become too crumbly, affecting the taste and the texture of the finished bread.
The Side Effects
Psyllium can cause excess gas, bloating, and discomfort since it is not processed by the large intestine. Statistics show that about 10% of the population is allergic to psyllium (husk & powder). In some extreme cases, consumption may cause internal blocking.
Psyllium affects the absorption of medicine since it forms a bulk in the intestines. If you’re on any prescribed medication, it’s advisable that you consult your doctor before taking any psyllium husk powder. If you must, wait at least 2 hours after you have taken your medication.
Powder Substitutes
Considering all its benefits, it can be quite hard finding another option that checks all the boxes. We put together a list of 8 items that you may use as substitutes for psyllium husk powder that are still gluten-free, nutrient-rich, low-calorie, and low-carb. These are:
1. Flaxseed
This is also referred to as linseed and it tops the list for psyllium powder substitutes. It’s a gluten-free option that’s commonly used in many vegetarian and vegan diets.
Flaxseed is high in magnesium, minerals, phosphorous, and vitamins. It’s also a great source for fiber, healthy fats, omega-3, and antioxidants such as lutein.
2. Chia Seeds
These are quite similar to flaxseeds in that they have lots of antioxidants, fiber, omega-3, essential fats, manganese, copper, selenium, and other nutrients.
Ground chia seeds may be used when baking or even added to smoothies – the only downside is that just like flaxseeds, chia seeds have some extra calories.
3. Xanthan Gum
This soluble fiber is commonly used as a thickening agent for stabilizing liquids when cooking or baking. Due to the fact that xanthan gum is added to liquids to make them more viscous, it’s used in yogurts, jello, soups, sauces, and puddings.
It swells up when eaten making you feel full. This is helpful in reducing calorie consumption and slows stomach emptying for weight loss purposes.
4. Cornstarch
Cornstarch is gotten from corn kernels and is a commonly found in processed foods. It’s gluten-free and is, therefore, used to make wheat-free dessert fillings. Additionally, it’s used to thicken syrup and candy in confectionery factories as a way to create better consistency. Its anti-caking properties keep the tiny particles from being clumped together.
Note: Avoid GMO corn and any of its by-products, opt, instead, for organic options.
5. Arrowroot Powder
This gluten-free powder is used as a thickener that can take the place of psyllium husk powder. This flavorless natural additive is mixed with water to form a thick mixture that may be used to thicken gravy, and fillings for acidic substances.
This property makes arrowroot powder a better option compared to cornstarch which can’t be used with acidic substances like cranberry juice.
6. Tapioca Powder
This gluten-free powder is made from the root of a cassava plant that has been made into a pulp. It is excellent for sauces and pies. Tapioca starch is perfect for people who aren’t supposed to eat corn or potatoes.
7. Hemp Flour
This is made from crushed seeds of the hemp plant and can be used to give a strong nutty flavor to baked bread, muffins, cookies, and waffles. Hemp flour is rich in omega-3, proteins, and fats.
8. Guar Gum
This is also known as guaran and is used to make a variety of processed foods and other foods like soups, yogurt, ice-cream, pudding, and sauces.
It’s also found in cosmetics and medications.
Source and Image Credits:
Top 8 Psyllium Husk Substitutes
https://thecanniballa.com/psyllium-husk-substitute/
By Sumochef