Psyllium Husk – How To Use On Keto Low Carb Diet?
Psyllium husk is a gelatinous gluten-free low carb dietary fiber. One tablespoon of psyllium husk equals 5 grams of carbohydrates and 5 grams of fiber. Therefore, psyllium husk has zero net carbs! Because of this, psyllium husk is a great “no carb” fiber to include with any diet (unless contraindicated), but it can be especially beneficial for those on a keto low carb diet.
You will discover that some of the health benefits of psyllium husk includes: (1) decreasing blood pressure, (2) lowering blood cholesterol, (3) reducing blood sugar levels, (4) preventing constipation, (5) alleviating diarrhea, and (7) improving overall gastrointestinal health. Therefore, psyllium husk can be used as a gentle laxative and colon cleanser.
Besides all of this, psyllium husk is also used in foods for its gelatinous properties. Therefore, you can easily incorporate psyllium husk or psyllium husk powder into your keto low carb diet! So, let’s get to how to use psyllium husk! It’s simple to use, but you definitely want to get it right!
How to Use:
Although psyllium husk is safe and healthy, please remember that it is highly gelatinous and therefore should not be misused. Here are some general words of caution.
- Since psyllium fiber is a bulky fiber, it is essential for you to take the appropriate amount with water and for you to drink plenty of water throughout the day. Otherwise, unwanted side-effects can occur (gas, bloating, stomach swelling)
- If you already have difficulty meeting your daily calorie needs on the keto diet, you may find that using psyllium husk at the end of your day is better since it will make you feel full before going to bed instead of throughout the day. On the other hand, if your appetite is still pretty strong, you can benefit from using it in the morning.
- Start with a small amount at first until you see how well you can tolerate the psyllium husk fiber. Then you can increase the dose as needed and/or tolerated. Although gentle, psyllium husk is a laxative and will do what a laxative does. So, you may consider testing this out on a weekend or on a non-work day.
You have several different options for including psyllium husk in your diet. So, I will start with the simplest and progress from there.
1. Take A Pill (Capsule)
Taking a psyllium husk capsule is the simplest way to include this low carb fiber into your diet. However, be sure to follow the directions provided with the bottle carefully. You should drink it with a large glass of water. But you should also drink plenty of water throughout the day to keep things moving.
2. Add To Water
Making a psyllium husk powder drink is another option. Although less convenient and less tasty, it is another way to consume this highly gelatinous fiber. You can start by drinking about 8 oz. of water by itself. Next, add 1 teaspoon of psyllium husk powder to another 8 oz. glass of water. Before drinking another 2 – 4 oz. of water to wash it all down, you have 2 options.
1 – You can stir or shake the mixture in a bottle quickly and drink it quickly before it gets too thick to drink from a bottle.
2 – You can stir in a cup and then let it sit for 2 minutes in order to see how gelatinous it will be before drinking the gel.
You can decide which (if any) of these methods will work best for you. Adding a sugar-free drink mix to the water beforehand can make it a little more palatable.
3. Yogurt “Topping”
You can turn psyllium husk powder into a quick low carb high fiber meal or snack. Simply add one teaspoon of psyllium husk powder to a low carb greek yogurt for a quick breakfast or a snack. However, you should stir the psyllium husk into the yogurt instead of just sprinkling it on top.
4. Add To Different Foods
This concludes how to use psyllium husk on a keto low carb diet. Keep in mind that both psyllium husk and psyllium husk powder are sold. However, they are not the same when measured. A teaspoon of the powder is more than a teaspoon of the husk. Then too, psyllium husk is a bit larger and rougher than psyllium powder.
That is all for now! If you are still thinking, “Psyllium Husk, How to Use It?” just leave your comment or question below.