Is Psyllium Husk Paleo? (No, Here's Why)

Psyllium husks are the protective sheath around the seeds of the Plantago ovata plant, grown mainly in Africa and Asia. Psyllium is a common ingredient that you may have seen listed in many high-fiber foods. This additive is also used in many gluten-free recipes due to its thickening abilities. So, is psyllium husk considered paleo?

Psyllium Husk is not considered Paleo. Though psyllium husk is plant-derived, followers of the paleo diet don’t believe this product to be “primal”. The principles of paleo are to consume foods in their whole-food, non-processed form. Consuming psyllium husk as a supplement goes against those principles. The best paleo alternatives are Bob’s Red Mill Organic Chia Seeds or Flax Seeds.

In this article, we will discuss the differences between two forms of psyllium, their nutrition, and some alternatives, including chia seeds, flax seeds, and almond flour. Let’s dig in!

Psyllium Husk vs. Psyllium Powder

Psyllium comes in two different forms – whole psyllium husk and psyllium seed powder. These are both made from the same food source, however, the whole husk form is less concentrated nutritionally. It has a thicker consistency and creates more of a gel when mixed with water, hence why this form is typically used in gluten-free products.

On the other hand, psyllium seed powder consists of ground-up husks, results in a flour-like consistency, and contains more fiber per serving. For instance, a 1-Tablespoon serving of psyllium powder provides around 7 grams of fiber, whereas 1-Tablespoon of whole psyllium husk provides about 3 grams of fiber. The ground-up form of psyllium is often placed into capsules and sold as a natural dietary laxative supplement.

Benefits of Psyllium Husk

Did you know 1 in 10 Americans don’t get enough daily fiber? The daily recommended intake for adults is around 25-28 grams, but so many people aren’t even reaching half of this amount! Increasing your daily intake of fiber can offer an array of health benefits.

The source of fiber in psyllium is predominantly soluble fiber. Soluble fiber has been found to help lower cholesterol, regulate blood sugar levels, as well as help relieve constipation and diarrhea. Soluble fiber works by binding with water in the digestive tract and creating a thick gel. Because psyllium is so high in dietary fiber, it not only helps with constipation, but can also help you feel fuller with less food. Let’s go over some of the benefits of soluble fiber a bit more.

Lowers Cholesterol

This fibrous-thickened gel traps bile and cholesterol in the digestive tract, preventing them from being reabsorbed by the liver. This gel is excreted from the body in stool and eliminates those harmful toxins in the colon.

Regulate Blood Sugar

Psyllium husk fiber can help stabilize blood sugar levels. It works by slowing down the entry of glucose into the bloodstream following meals. As sugar from the meal mixes with the soluble fiber in the gut, it slows their absorption, resulting in the maintenance of healthy blood sugar levels.

Appetite Control

Dietary fiber, particularly soluble fiber, helps enhance the feeling of fullness and satiety after meals. The gel that is created from psyllium increases the time it takes for food to travel through the intestines, making you feel fuller longer.

Digestive Health

The most important component of dietary fiber is its role in digestive health. Psyllium retains water in the intestines, which helps to soften stool and increase regularity. This is what makes psyllium very popular for treating constipation and maintaining regular bowel movements. Psyllium husk has been shown to provide relief for people battling hemorrhoids, irritable bowel syndrome, and other intestinal problems.

Side Effects of Psyllium Husk

Due to the gelling properties of psyllium, both the whole husk and powder forms need to be mixed with enough water. Not enough water can cause abdominal pain and constipation, as the fiber becomes too hard and difficult to pass through the intestines.

It is recommended to drink a minimum of 8 glasses of water per day. It is also wise to speak with your health practitioner before taking any psyllium products as they can affect the absorption of certain medications.

Culinary Uses of Psyllium

Besides being used as a common dietary supplement, psyllium husk is used in many recipes because of its natural structural properties and unique texture. Let’s explore its two most common uses.

Gluten-Free Baking

Due to the strong structural components of psyllium husk, it is commonly used in gluten-free recipes. Gluten is a protein that is important in baking because it is responsible for holding the structure and working as a binder. So, gluten-free breads and other baked goods need to use something else to maintain structure.

You may have noticed in most gluten-free baked goods that psyllium is commonly listed as one of the main ingredients because it works as a fantastic alternative to gluten. Not only does psyllium mimic many properties of gluten, but it also makes the dough easier to shape, handle, and roll out.

Psyllium is also commonly added to baked goods to help increase fiber content. Many individuals with celiac disease also use this additive as a replacement for breadcrumbs and flour.

Thickener

Psyllium is also a great way to thicken foods as well. Instead of having to use corn starch, arrowroot powder, guar gum, or xanthan gum to thicken sauces, psyllium powder is a great, natural alternative. The powder works well in smoothies and shakes as well to create a thicker consistency.