Psyllium husk is hard to find in some areas, or maybe you’ve run out of it when you need it. So, you may want to find an ideal psyllium husk powder substitute. In this guide, I have gathered ideal substitute ingredients you can use for baking, cooking, or supplementing.
Psyllium husk is an organic and healthy substitution to the artificial laxatives found in the market today. The health-conscious community, being aware of its usefulness, has started adding this psyllium husk powder to their daily diet routines.
This powder has been used over centuries to improve physical health and the digestive system. In fact, psyllium husk is used commercially to make Metamucil® fiber supplements, commonly found in pharmacies in the US.
However, another popular usage for this powder is for use in gluten-free recipes. It has a gelatinous texture when soaked in water, making it great for binding purposes. This makes it a popular egg substitute, especially in gluten-free vegan baked goods.
Psyllium Husk Powder Substitute
If you are looking for a psyllium husk substitute, there are several ingredients that act just as perfectly for all the usages of psyllium husk. In fact, a couple of substitutes are practically twins in their benefits, and the rest mimic its thickening and binding effect.
The closest substitute of psyllium husk you can find is flaxseed or linseed. It suits gluten-free and vegan diets for making dishes, drinks, and baking. Flaxseeds are packed with essential antioxidants, nutrients, and minerals like phosphorus, magnesium, vitamin B, fiber, healthy fats, omega-3, lignans, zeaxanthin, and lutein.
Flaxseeds can help our body lower the risk of health issues, like heart disease, cancer, stroke, and diabetes. It can lower the level of cholesterol and stabilize the blood sugar level. It can save our cells from free radical damage and helps our body to fight against cardiovascular diseases.
In terms of nutritional benefits, flaxseeds proved to be a perfect alternative as it has high fiber content. That’s why you can enjoy the same benefits as you had with psyllium husk powder. You can use flaxseeds whole or in powder form.
Chia seeds are similar to flax seeds, with lots of antioxidants, minerals, and nutrients, like fiber, omega-3, iron, essential fats, calcium, phosphorus, manganese, copper, selenium, and magnesium. It can help our body to keep our blood pressure at healthier levels and helps our heart fight against cardiovascular disease.
If you want to have chia seeds as the alternative to psyllium husk, you can use them whole. You can also blend them into powder and add a spoonful of them as thickeners.
Guar gum, also known as Guaran, is used in making varieties of processed food and some home cooks like soups, yogurt, ice cream, pudding, and sauces. It is a mostly soluble off-white powder that is primarily created from sugars.
It has a lot of health benefits and is used to treat diarrhea, irritable bowel syndrome (IBS), obesity, and diabetes. Additionally, it is very helpful to lower cholesterol levels and relieves constipation issues.
Be mindful of how much you use, as you’ll probably need way less compared to psyllium husk.
This starch is one of the common ingredients that can be found in any kitchen where spicy and sweet items are cooked and baked often. Cornstarch is commonly found in processed foods of professional and manufacturing brands. It is gluten-free and used to make wheat-free dessert fillings. The main purpose of this is usually to thicken the dish to give it the right consistency.
However, cornstarch is not the right one for use in acidic recipes. For example, if your recipe contains lemon, then you will need to use another substitute from our recommendations.
Mostly, it is used to keep powdered and granulated food items clump together. Also, it is commonly used to thicken up sauces.
Use a similar amount of cornstarch as you will do with psyllium husk while you bake or cook. Keep in mind that starches need heat to activate them.
Potato is one of the popular and the best alternative substitutes for psyllium husk. One spoonful of potato starch is the same as the amount of psyllium husk. Keep in mind that starches need heat to activate them.
It can boost the metabolism rate and gut microbiome in our body. Some other advantages include lowering blood sugar levels and improving insulin sensitivity. However, it is considerably high in carbohydrates, so you may need to make some considerations before using it.
This gluten-free arrowroot powder is great for using as a thickener that can be a great substitute for psyllium husk powder. This powder is combined with water to create a thick mixture so that you can use it to thicken gravy and fillings for acidic substances.
It is also used for creating foods such as cake, biscuits, pudding, sauce, and jelly. Keep in mind that starches need heat to activate them.
It can also be used as an alternative to ingredients that are created from corn, like cornstarch. Besides, this arrowroot powder is free from gluten, nut, dairy, and soy! If you intake this powder more often, it will promote healthy digestion and boost the metabolic rate of your body. Read More.
Even though it’s named “gum,” it is nothing like the one that you are used to chewing. Xanthan gum is a powder that makes a liquid into a thicker form when you mix it with water. However, it is mainly used as a thickening agent, which helps to keep all your ingredients together when baking or cooking.
Chemically xanthan gum is known as a polysaccharide. It comes from sugars that are fermented and synthesized into powder utilizing specific bacterial kinds named Xanthomonas Campestris. It is where xanthan gum got its name.
Xanthan gum is mostly used in jello, yogurts, sauces, soups, and puddings. It can make you feel full for a long time, and that helps reduce calorie consumption and great for a weight loss diet. It is a great replacement for psyllium husk in cooking but does not offer the same nutritional values.
If you are in love with pies and sauces, then you can use tapioca powder. This gluten-free powder is made from the pulp of cassava that has been washed and squeezed to extract the starch. Tapioca starch is best for people who do not want to have corn or potatoes. It is easy to digest and free from any common allergens.
When it comes to nutritional benefits, this powder is enriched with starchy carbohydrates. Additionally, it holds the greatness of calcium and iron, which is beneficial for your daily intake. It will help your body to gain weight! So, if you are searching for a great alternative for psyllium husk powder, then you can have tapioca starch.
Conclusion in Finding a Psyllium Husk Powder Substitute
Maintaining a good healthy diet is essential to keep our body out of diseases. Ensuring healthy nutrients and minerals is a must, and that is why finding the right psyllium husk powder substitute is essential.
Always remember that the alternative might not add the exact taste and texture that you are expecting; and also not guaranteed to give you similar benefits. So, you should experiment with the listed substitutes to find out what works best with your diet and recipe needs.
More Vegan Ingredient Substitutes
- Substitute for Buckwheat Flour
- Substitute for Turbinado Sugar
- Bay Leaf Substitute
- Substitute for Thyme
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Thank you so much! I’m ALLERGIC to psyllium. Crazy, right? I thought it was when the itching and swelling started too. I’ve gotten really discouraged seeing recipes that call for psyllium. Now, knowing there are acceptable substitutes I’m encouraged again
Cherri, I’m so happy you can get to use other substitutes.
Since I have flaxseed on hand, I’d like to use that in an almond flour/yeast bread recipe, but don’t know the recommended amount. Would you give me some guidelines to help with that?
Hi Katie, it all depends on your recipe, when it comes to gluten-free baking, I can’t just tell you an amount and guarantee that it will come out fine without even seeing the recipe. Here is a bread I made that is great, you don’t have to leave it overnight, you can bake it right away https://healthiersteps.com/recipe/gluten-free-no-knead-bread/