What’s more, psyllium is ridiculously healthy, too, given its sky-high fiber content, which is why some people use psyllium husk powder as a dietary supplement to promote regularity, balance blood sugar, and lower cholesterol. Because psyllium husk is a significant source of fiber—7 grams per tablespoon, or 25% of your daily value—it’s frequently ground up into psyllium husk powder and used as a laxative (it’s actually the main ingredient in the stool softener Metamucil). More specifically, psyllium is known as a bulk-forming laxative, which means it absorbs liquid and swells to form a gel. Without getting too literal, this gives your stool more bulk and mass and helps get things moving through the digestive tract. In one study3, participants who received 3.4 grams of psyllium husk at meal times (three times per day) over the course of eight weeks experienced a 14.8 percent drop in total cholesterol and a 20.2 percent drop in “bad” LDL cholesterol. Psyllium husk also helps slow down the digestion of food, which helps buffer potential blood sugar spikes and lower overall blood sugar levels, with one study4 finding that people with type 2 diabetes who consumed 5 grams of psyllium husk three times per day for six weeks experienced a 29 percent drop in blood sugar. Additionally, while much of psyllium is resistant to digestion, small amounts are fermented by intestinal bacteria (meaning, it’s a prebiotic), which in turn results in the production of beneficial short-chain fatty acids, which help reduce inflammation, nourish intestinal cells and even boost nutrient absorption from the food you eat. Psyllium supplements (either as capsules or a loose powder) are generally found in pharmacies, the supplement aisle of your grocery store, or online. If you’re looking to take psyllium as a supplement to promote good digestion, balance blood sugar, or lower cholesterol, the appropriate dosage may vary, but most research suggests that 5 grams three times per day is safe and effective. But, as with any supplement, consider consulting a medical professional before adding psyllium husk to your routine. Psyllium’s ability to absorb liquid is also responsible for its transformational action in the kitchen. When psyllium husk is mixed with water and is allowed to sit for a few minutes, it develops a thick, mucilage-like consistency and this “gel” acts like a binder in baked goods. This is exactly why psyllium has risen in popularity as a key ingredient in healthy baking. As a baking ingredient, you’ll find psyllium husk in two main forms—whole psyllium husk and psyllium husk powder—which are most often packaged in bags or containers and found in health food stores, pharmacies, organic sections of supermarkets, and online. Not all psyllium is created equal, however. Recipes that feature psyllium will call for psyllium husk powder or whole psyllium husk (which resembles small flakes). Psyllium husk powder is simply ground whole psyllium husks, but they’re not directly interchangeable. You’ll find a range of conversions, but in my experience 4 teaspoons of whole psyllium husk is equal to 3 teaspoons of psyllium powder. You can grind whole psyllium husks into psyllium powder by using a coffee grinder if the conversion math gives you a headache. Using psyllium as a binder makes it a great substitute for eggs in vegan recipes. To replace eggs, use this formula: ¼ cup water + ½ teaspoon psyllium husk powder = 1 egg. It also helps with texture, pliability, and binding in gluten-free baking; and because psyllium is low in absorbable carbohydrates, it has become valuable in keto recipes as well. As you can tell by now, psyllium is somewhat of a dietary chameleon. Ingredients
