Substitutes For Psyllium Husk Powder
Health-conscious people like us have turned to psyllium husk powders not only to help maintain a healthy diet but also because we want something gluten-free too. However, this has proven difficult since recently you cannot seem to buy these products easily. This has been quite frustrating when trying new recipes! Fortunately, you can use plenty of substitute ingredients instead, like chia seeds and flaxseed, both of which provide a similar outcome.
Top 14 Psyllium Husk Substitutes You Should Try
1. Chia Seeds
These are small greyish-black seeds that were originally grown in Mexico and Guatemala by indigenous people. The seeds have a gelatinous outer coating which makes them sticky like the husk of the plant, but instead of being water-soluble like psyllium husks, chia seeds absorb up to 10 times their mass in water, making the seed very soft.
Chia seeds are used as a psyllium husk substitute and an egg replacer and are considered healthier than flaxseeds. Packed with proteins that are easily absorbed by the body, these seeds also contain Omega 3 fatty acids, which are vital in lowering cholesterol levels and maintaining a healthy heart. It is an excellent source of fiber that makes you feel full longer and satisfied faster while decreasing the chances of over-eating.
2. Rice Flour
If you want to make your favorite foods, such as pancakes and waffles, substituting psyllium husk powder for rice flour is a sure-fire way to success. You will get all of the same results.
Besides, this tasty gluten-free grain is also used as a thickening agent for soups and other recipes that call for it.
Flaxseeds are little brownish-colored seeds that were traditionally used for culinary purposes like making bread and muffins. They are not only a fine substitute for psyllium husk but also an egg replacer. Flaxseed meal is also commonly used as a dietary fiber, vegan/vegetarian substitute for eggs or dairy products.
Flaxseed meals are very healthy because they have a high amount of lignans and omega-3 fatty acids. If you want a gluten-free substitute, this is the best choice since psyllium husks are derived from an easily allergenic plant, but they can still be used by those who are not sensitive to gluten.
As for their nutritional value, flaxseed has very high fiber content and contains essential fatty acids that make you feel full longer. Just make sure to choose the whole seed and grind it fresh before using it.
Note: Some varieties of flaxseeds, such as brown, golden or black seeds, can all be used interchangeably in your favorite recipes, but you must keep in mind that the nutritional value might vary depending on the variety.
4. Xanthan Gum
Xanthan gum is a product that is made from bacteria. It has become quite famous among people who are making bread, so you will often see Xanthan Gum listed as an ingredient.
Xanthan gum is great because it gives your baked foods the elasticity that it lacked before, but it also helps to retain moisture and keep the bread fresher for longer.
It is among the best substitutes for psyllium husk since it has a similar texture, but Xanthan Gum is way cheaper than using psyllium husks powders. You only have to remember that you need a lot more of it than psyllium because it is very good at absorbing water, so baking with Xanthan Gum requires a little bit more patience and time.
Cornstarch was initially used in cornbread and is still used today in certain corn products like corn tortillas. It is also a popular psyllium husk powder substitute because it has the same texture as psyllium husks.
Today, cornstarch is mainly known as an ingredient found in foods that Americans love, such as corn dogs, cornstarch pudding, and corn flakes. Cornstarch is an excellent choice because it is readily available and cheap. Still, corn starches are not the healthiest choices since corn has been linked to numerous health issues.
6. Almond Flour
If almond flour is your preferred choice, you may not have the healthiest diet out there because it is pretty high in fat while being low on protein and fiber.
That said, almond flours are still considered healthy since they are rich in minerals like copper, manganese, and vitamin E. Plus, almond flour can give you an excellent psyllium husk powder substitute for your favorite almond products, such as almond cake, almond cookies, and even almond milk.
7. Coconut Flour
Coconut flour is another popular choice among people looking for healthy and gluten-free substitutes for foods that recipes usually call for psyllium husk powders like pancakes, bread, and even muffins. The great thing about coconut flour is that it is a low-carb ingredient.
It also has a good amount of dietary fiber as well as calcium and magnesium. The only downside to using coconut flour as a substitute for psyllium husk is that some people find it hard to digest, which is why they need to incorporate probiotic foods into their diet while eating foods made with coconut flour.
8. Arrowroot Powder
If you want to go with a cheaper substitute, you should think about using arrowroot powder for future recipes. Arrowroot has a texture that is similar to psyllium. It has a bit of protein and fiber content, too.
In the past, arrowroot was used as a thickener for sauces and soups. It is still known for thickening your liquid food like milkshakes, puddings, jams, and jellies. Arrowroot powder is used to make arrowroot cookies, but it can be a great alternative to psyllium husk powders when making your favorite foods, such as muffins, waffles, and pancakes.
9. Tapioca Powder
Tapioca powder is a fine psyllium husk substitute for gluten-free recipes. It has been proven that tapioca can help curb your appetite because it contains some peptide that does this, so if you want to lose weight or manage your weight, then substituting it with tapioca powder will give you the results that you want.
What’s excellent about tapioca is that you can use it to make foods such as tapioca pudding and tapioca muffins. You can also use the powder in bread and sweet rolls, so tapping this powder on your favorite baked goods is good.
10. Potato Starch
Potato starch is made from potatoes, so it contains all of the nutrients that you find in potatoes, like Vitamin C, B6, and manganese. It is a better psyllium husk powder substitute for people on a vegan diet since it contains no animal products.
You can use potato starch as a thickener for soups and sauces. It makes a great substitute for anyone who wants to use it for baking. You can also substitute this ingredient when making jams, jellies, and even pie fillings too.
It is also a great source of fiber which makes it ideal for anybody who wants to lose weight. The only downside to using potato starch as a psyllium husk substitute is that it has been linked to high blood sugar levels, especially when you consume large amounts of potatoes.
11. Guar Gum
Guar gum is another substitute that you can use if you are following a gluten-free diet. It is made from the seeds of legume plants known as guar beans, but it does not contain any gluten, so it is perfect for people with food allergies.
However, there are some side effects associated with guar gum that you should be aware of. The problem with this ingredient is that it has been shown to cause gastrointestinal issues like diarrhea and flatulence, so there are times when people can tolerate it better than others but if you do notice any bad side effects, then switch to another substitute. If that’s the case, you could go with tapioca powder instead. It will give you all of the same results.
12. Glucomannan (Konjac Gum)
As a root starch made from the tuber of a plant called elephant yam, konjac glucomannan may help you lose some extra pounds because it can absorb water. It will help you feel full longer and also give you more energy too. You can use it to replace psyllium or guar gum in gluten-free bread and baked goods.
It can also be used as a thickener for soups and sauces. Glucomannan has become popular because of its ability to decrease cholesterol levels.
If you want to make gluten-free bread, muffins, or pancakes, then using millet flour as a psyllium husk powder substitute will be a good idea, especially since many people like its taste. You may find that it does not work as well for cookies, but you can always experiment with other flours so you will find one that suits your tastes.
14. Hemp Flour
If you prefer your food gluten-free, you may want to consider using hemp flour as a psyllium husk powder alternative because it contains a good amount of protein and amino acids. Also, it will work perfectly in recipes for cakes and cookies too.
Hemp flour is also said to reduce the amount of sugar you consume because as it gets digested, it releases energy slowly, so your blood will always be healthier.
What is Psyllium Husk Powder Anyway?
Psyllium husk comes from the seeds of Plantago ovata tare were traditionally used as laxatives because of their high fiber and water-absorbing properties. In recent years, people have started using psyllium husks powders to obtain some of these benefits, hoping it will help them with weight loss, help prevent digestive problems.
Psyllium husks powders are readily available in the market, but you can also find them in your local grocery store or organic/health stores. Many health supplement companies use it as filling and binding agents for their bulk nutritional supplements such as energy bars.
Psyllium husk powders have been used for centuries. When cooked, psyllium turns into a gel-like substance that can help you lose pounds. But there are plenty of alternative ingredients that give the same results, and they don’t cost nearly as much as it does to buy psyllium husk at your local grocery store.
The best thing about these substitutes for psyllium husk is that you can still use them to make your favorite recipes, such as muffins, bread, and even pancakes! So you don’t have to worry about using substitutes for psyllium husk if you want to save money or time when it comes to cooking with psyllium husk powder.