Psyllium, obtained from the husks of the Plantago ovata plant, is a rich source of soluble fiber, which brings many health benefits.
This natural product, long used in Ayurveda, is now widely popular in the field of nutrition and healthy living.
Thanks to its high fiber content, psyllium can improve digestion, help regulate blood sugar levels, and lower cholesterol.
It also has the ability to absorb water, forming a gel that can increase stool volume and facilitate its passage. This feature makes psyllium a popular remedy for combating constipation and maintaining intestinal regularity.
Nutritional composition
From a nutritional standpoint, psyllium is rich in the following nutrients:
- Soluble fiber: helps reduce blood glucose levels and can lower cholesterol.
- Negligible amount of protein.
- Low carbohydrate content, making psyllium an ideal product for the keto diet.
Psyllium has a very low glycemic index and almost zero glycemic load.
Application in the keto diet
Psyllium can help maintain a normal blood sugar level, which is especially important for a ketogenic diet.
The main advantage of psyllium in the context of the keto diet is its ability to improve digestion and prevent constipation, which can occur with low carbohydrate intake.
Additionally, psyllium promotes a feeling of fullness, helping to control appetite and facilitate adherence to dietary restrictions.
Possible side effects
It is important to note that when consuming psyllium, it is necessary to drink an adequate amount of water to avoid possible side effects such as bloating, gas, and intestinal blockage.
Possible side effects:
- Bloating or gas, especially when starting to use psyllium or increasing the dosage.
- Constipation or intestinal blockage with insufficient water intake.
- Allergic reactions, although rare, include itching, hives, or difficulty breathing.
Options on iHerb
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Substitution options in recipes
Guar gum. You need to use half as much as psyllium. Plus, add 10% water. Guar thickens more; increasing the water will keep the dough elastic. The crust of the bread darkens less.
Chia seeds. 0.8 parts of seeds (ground) plus 2 parts of water. Chia forms a gel from soluble fiber and retains moisture. The bread becomes more moist, the crust darkens faster — reduce the baking temperature by 5 °C.
