Psyllium husk is a beneficial ingredient that provides soluble fiber and has many diverse applications. It has been widely recognized that taking this supplemental can help with gut health and promote good physical characteristics.
In medical applications, the useful item is usually utilized to heal digestive issues, while in keto cooking, its characteristics that imitate gluten make it possible for people wanting to eat healthily to create delicious low-carb meals with the desired texture and taste.
Interested in learning more? We can help. In this article, we will investigate what psyllium husk is, and how to utilize it in a ketogenic diet. Are you ready?
Psyllium
It’s likely that you’re familiar with psyllium husk, a powdery material resembling the combination of wood chips and sand.
If you were daring enough to put this suspicious powder in your water, you may have been baffled by the sticky, jelly-like material it created. So—what’s this fiber-rich plant powder all about?
This dietary supplement is derived from the Plantago Ovata plant, a type of vegetation native to India and areas around the Mediterranean.
The term ‘psyllium’ is derived from the Greek expression “psulla,” which means flea, as the seeds on the plant resemble grouped fleas. Each plant produces around 15,000 itty-bitty seeds.
For many centuries, psyllium has been employed in the historic Ayurvedic medicine to sustain general health and prosperity.
Modern scientific research has vouchsafed the veracity of ancient wisdom, attesting to psyllium husk as a reliable option for keeping one’s digestion healthy.
Psyllium is composed of 100% carbs, but 88% of that is actually fiber. Approximately 85 percent of the fiber content is soluble.
The Difference Between Soluble And Insoluble Fiber
Simply put, soluble fiber attracts water. It transforms into a dense, jelly-like material that assists in loosening your stool and expelling out toxins and waste from the body. It might aid in moderating the rate of digestion when needed and induce a sense of satiety to stave off hunger sensations.
Insoluble fiber, on the other hand, doesn’t attract water. Instead, this type of fiber increases the size of your stool, aiding it in passing through your digestive system.
Psyllium Husk And The Ketogenic Diet
The objective of the ketogenic diet is to reduce your consumption of carbohydrates to a level that induces your body to enter a fat-burning state called ketosis.
It would seem that psyllium should not be able to be consumed by those on a keto diet because it consists entirely of carbs, but because an immense amount of the carbohydrates are made up of dietary fiber, the number of usable carbs is actually quite small, thus allowing it to be consumed by low-carb dieters.
How To Use Psyllium Husk On Keto
You may find it hard to believe, but there are numerous uses and benefits when it comes to psyllium husk for those on a keto diet. Here are some of them:
1. Use It To Promote And Maintain Regularity
If you often have difficulty with irregularity, you understand firsthand how troublesome it can be for your day-to-day existence. Thankfully, psyllium husk can help.
This strong fiber aids in the soaking up of water into your intestine to make it bigger and smoother for pooping more effortless. It is believed that psyllium husk has the potential to help cure diarrhea by taking up liquid, increasing the volume of the stool.
No matter if you are having problems with either constipation or diarrhoea, psyllium husk is able to assist you in achieving regularity.
2. Use It To Make Drool-Worthy Keto-Friendly Baked Goods
The temptation of delicious goodies like bread, bagels, pizza, and other baked goods can be overpowering when you decide not to eat them. At a certain stage, the strength of one’s willpower cannot overpower the overpowering desire to partake in these delectable treats.
Fortunately, psyllium can be utilized to construct keto-friendly alternatives to carb-rich dishes due to its extraordinary aspects. In our opinion, it is likely one of the most adaptable ingredients you will come across during your keto diet.
Do you not know how to bake low-carb bread that will still be delicious? Never fear; Uprising’s Superfood Bread Cube has your back! This special loaf has an exquisite nutty sourdough taste, yet it is totally appropriate for a keto diet.
This product provides all the protein and fiber you need to stay healthy, and with only two net carbs per serving you can have all the grilled cheese, BLTs, and French toast you want without feeling guilty about indulging in carb-heavy treats or worrying about carb counting.
3. Use It To Support Your Ticker
Studies have indicated that the ingestion of dietary fiber can aid individuals in maintaining their cholesterol level, which is essential not only for those over 50 years old but for everyone.
One of the main causes of heart disease is the deterioration of low-density lipoprotein cholesterol. Psyllium, a dietary fiber, can help remove excess cholesterol from the body by guiding it through the digestive system.
This does the job by attaching itself to the cholesterol that is dispelled from the liver as bile. When expelling waste, the fiber contained in psyllium pulls the cholesterol out, thus decreasing the amount of cholesterol present in your body.
Moreover, consumption of psyllium husk has been linked to a reduction in blood pressure, which is highly beneficial to maintaining a healthy heart.
4. Use It To Get In Shape
If you desire to shed some extra pounds, including more fiber to your ketogenic diet plan can be a helpful solution. Studies conducted on psyllium husk point to its potential for aiding in weight loss by diminishing hunger and inducing a feeling of satiation.
A single research found that consuming a maximum of 10.2 grams of psyllium before breakfast and lunch led to considerable reductions in desires for food, cravings, and an elevated sense of satisfaction in-between meals when compared to a no treatment situation.
A different investigation demonstrated that taking psyllium capsules alone, as well as in combination with a healthy, high-fiber diet, caused a considerable drop in weight and percentage of body fat.
Prior to coming to any conclusions concerning psyllium and weight loss, further research is needed, though psyllium can benefit your overall well-being if you add it to your nutrition.
5. Use It To Maintain Healthy Blood Sugar Levels
Keeping your blood sugar in check is essential for maintaining your wellbeing.
It is clear that the incorporation of psyllium husk in your food intake has been verified to limit sudden increases in blood sugar after eating by lessening the rate of sugar uptake. This is extremely effective in cutting down the well-known tiredness that comes after eating a meal with a lot of carbohydrates.
6. Use It To Meet Your Daily Fiber Recommendations
A single teaspoon of psyllium husk contains an awesome amount of dietary fiber; 5 grams in total, or around 15 percent of your recommended daily intake.
If you find it difficult to obtain a sufficient amount of fiber in your diet, consuming food that is high in psyllium, such as Uprising’s Superfood Freedom Chips, can help you reach nutritional goals.
The chips are incredibly crunchy and have nine grams of fiber, six grams of protein, and only two net carbs per portion.
Uprising’s Superfood Freedom Chips, made with the traditional know-how of a skilled artisan, are both crunchy and gluten-free, making them the perfect snack for those following a low-carb lifestyle. Baked with care, they are sure to be a hit! Tastebuds rejoice!
7. Digestive Health
Psyllium is widely known for its advantageous effect on digestive wellbeing. Psyllium appears to be advantageous in a range of digestive complications, from difficulty with bowel movements to frequent, watery stools.
Constipation
If you have ever gone through constipation, then you can totally understand how uncomfortable it can get. Signs of the condition typically involve a sensation of unsatisfactory bowel movement, cramping, puffiness, indigestion, and feces that are difficult to pass.
The gel-like characteristic of psyllium assists in the passage of stools through the colon by making them smoother. It not only amplifies the amount of stool, but it also greases the large intestine, aiding in the movement of feces. This creates a natural laxative effect.
Your gut bacteria break down several types of fiber, however some of the psyllium fiber does not get digested. This facilitates the expansion and moistening effect, which aids in moving feces through the digestive system.
Diarrhea
One of the most taxing digestive problems is likely to be diarrhea. One of the main reasons for having diarrhea could be that there is an accumulation of liquid in the intestines, although it could be triggered by various other causes such as food allergies, anxiety, medications, or viral illnesses.
Psyllium, as a soluble fiber, helps to increase the amount of liquid that can be held in the feces, as well as making larger stools. This also results in a slower rate at which food moves through your stomach and a lengthier period of time for it to remain in your intestines.
Irritable Bowel Syndrome
IBS is a digestive upset that influences the large intestine. Although researchers haven’t been able to nail down the cause of IBS, several factors may play a role, including:
- Impaired muscle contraction in the intestine
- Inflammation in the intestine
- Nervous system dysfunction
- Changes in gut bacteria
The signs of IBS include stomach distress, loose stools, and hard stools (frequently alternating between the two).
Psyllium, with its plentiful amount of fiber that dissolves in water, can aid in alleviating certain indications of Irritable Bowel Syndrome, by aiding with issues of both constipation and diarrhea.
Additionally, psyllium can potentially reduce some intestinal discomfort by eliminating the strain on the rectosigmoid junction in the digestive system.
This is the region that controls the movement of feces from your large intestine to your rectum for disposal. In other words; it helps you poop properly.
Ulcerative Colitis
Ulcerative colitis is an inflammatory bowel disorder that leads to soreness in the large intestine. The sources of these issues may be different, but can be attributed to external factors, hereditary, and an overly active gut immune system.
Signs of UC may include the need to have a bowel movement urgently, feeling sick to one’s stomach, a decrease in hunger, a fever, and some people may even develop anemia from not getting enough nutrients.
Psyllium is beneficial to those with UC who are in the stage of remission, providing relief from several of the symptoms they experience. It is believed to have positive effects because it generates butyrate, a result of the breakdown of psyllium in your digestive system.
A research project observed that the use of psyllium had the same level of effectiveness as the medicine Mesalamine when dealing with inflammatory episodes.
8. Heart Health
A known contributor to heart disease is the LDL cholesterol becoming oxidized. Psyllium, a dietary fiber, works in the digestive tract to reduce and eliminate any surplus cholesterol from the body.
This process occurs by attaching itself to the cholesterol produced by your liver, which is excreted as bile. Psyllium fiber helps to draw cholesterol out of the body by encouraging the natural excretion of waste. This reduces the cholesterol levels in your body considerably.
Hypertension, more commonly referred to as high blood pressure, is linked with an increased risk of heart disease. An elevated blood pressure level can raise the possibility of forming blood clots and may cause harm to your internal organs.
It appears that consuming psyllium may offer a decrease in blood pressure, but the cause of this has yet to be determined.
9. Diabetes
Diabetes is a condition characterized by an increase in the sugar content of the blood. In individuals with a healthy lifestyle, the body creates the hormone insulin to move glucose from the blood into cells.
If you suffer from diabetes, your body might be producing too little insulin or your cells may no longer be responding to the insulin being produced. When this occurs, the glucose doesn’t have an outlet, resulting in it accumulating in the bloodstream.
Psyllium’s capacity to put off the absorption of essential nutrients and slow down the movement of food throughout one’s body could potentially benefit individuals with type 2 diabetes in regulating their blood glucose levels.
In a single investigation, experts incorporated either psyllium or an imitation to a usual diet which was administered to type 2 diabetics. The group taking psyllium saw a better regulated blood sugar as well as reduced ‘bad’ cholesterol levels.
Psyllium Dosage and Possible Side Effects
You now know all the amazing benefits of psyllium, so you’re probably asking yourself how to use this fiber supplement. Below are the dosages that should be adhered to and also safety measures that should be taken.
Dosage
Be sure to drink a full glass of water when consuming Psyllium. Depending on the amount you consume, you may need to drink more water. Psyllium has been shown to be effective in the following doses:
(One tablespoon of psyllium is 10 grams )
It is advisable to gradually increase the usage of psyllium. Start with one teaspoon and gradually increase the amount if you are attempting it by yourself. The way psyllium affects digestion differs between individuals, and it may have a negative result if too much is taken at one time.
Possible Side Effects
Psyllium is usually accepted well and is secure, however similar to any other supplement, there can be a few adverse effects you should be conscious of. If taken in excess for your body or your personal needs, you may experience:
- Gas
- Abdominal pain
- Diarrhea
- Constipation
- Nausea
- Indigestion
A few cases of hypersensitivity to psyllium have been reported. Although rare, these symptoms include:
- Sneezing
- Itchy nose
- Conjunctivitis
- Itching
- Flushing
- Wheezing
- Congestion
Side notes
If you’re adhering to a limited-carb diet and worrying about elevated cholesterol levels, issues with your digestive tract, or issues with sugar control, psyllium could be a good option for you to take.
Because of its high amount of fiber, it is effective when following a ketogenic diet. It is possible to incorporate it into keto baked goods (such as pizza) for an extra dose of moisture and texture.
Be aware that when taking psyllium as a dietary supplement, it is essential to drink plenty of water. The fiber in your diet can have a detrimental effect if you don’t take it with enough water to help it expand.
