Home / News / Is Psyllium Husk Keto? Uses In a Keto Diet
Is Psyllium Husk Keto? Uses In a Keto Diet

Is Psyllium Husk Keto? Uses In a Keto Diet

Psyllium husk is a healthy source of soluble fiber with many different uses. As a supplement, it’s well known for its potential to improve gut health and promote a healthy body composition. In clinical settings, the versatile stuff is typically used to treat stomach woes, and in keto kitchens, its gluten-mimicking properties allow dieters to make tasty low-carb goods with the right texture and flavor. 

Interested in learning more? We can help. Read on as we explore everything you need to know about psyllium husk and its uses in a keto diet. Are you ready? 

Let’s dive in!

First Things First. What Is Psyllium, Exactly? 

Chances are you already know psyllium husk as that weird powdery substance that kind of looks like a cross between wood shavings and sand. And if you’ve dared to add this questionable powder to your water, you may have been even more mystified by the thick gelatinous substance that it forms. So—what’s this fiber-rich plant powder all about?

Psyllium comes from a little plant called Plantago Ovata, which is found growing naturally in India and the Mediterranean. The name of psyllium comes from the Greek word “psulla,” which means flea, because seeds on the plant look like clustered fleas. Each plant produces around 15,000 itty-bitty seeds. 

For centuries, psyllium has been used in the ancient traditional medicine of Ayurveda to promote one's overall health and well-being. This ancient knowledge has been practiced and proven by modern science, and today, psyllium husk is known as one of the most effective fibers for maintaining optimal digestive health. Although it’s made up of 100 percent carbohydrates, most of the carb content of psyllium is actually fiber—about 88 percent, to be exact. And of the fiber content, roughly 85 percent is soluble fiber.

Hold Up—What’s The Difference Between Soluble And Insoluble Fiber? 

Simply put, soluble fiber attracts water. It turns into a thick, gel-like substance that helps to soften your stool and push out toxins and waste in the body. It can also help slow digestion when necessary and promote feelings of fullness to combat hunger pangs. Insoluble fiber, on the other hand, doesn’t attract water. Instead, this type of fiber adds bulk to your stool, helping it to move through your digestive tract.

Psyllium Husk And The Ketogenic Diet 

The goal of keto is to restrict your carbohydrate intake low enough that it forces your body to enter the desired fat-burning state known as ketosis. As mentioned earlier, psyllium is made up solely of carbs, so you would think it’s off the table for keto dieters, but since the vast majority of the carbs come directly from dietary fiber, the net carb count is actually very low, making psyllium husk perfectly OK to have while following the low-carb lifestyle.

How To Use Psyllium Husk On Keto

Believe it or not, there are a ton of great ways to use and benefit from psyllium husk while on the keto diet. Here are some of them:

Benefit #1: Use It To Promote And Maintain Regularity

If you frequently struggle with constipation, you know firsthand how disruptive it can be to your life. Thankfully, psyllium husk can help. This powerful fiber works by drawing water into your intestines to help bulk and soften stool, making it much easier to pass. Psyllium husk is also thought to relieve loose stool by absorbing water, providing more bulk to your stool. 

So, whether you experience constipation, loose stool, or both, psyllium husk can help you stay regular.

Benefit #2: Use It To Make Drool-Worthy Keto-Friendly Baked Goods

The sweet allure of bread, bagels, pizza, and other tasty baked goods can become undeniably irresistible when you cut them from your diet. And at a certain point, willpower just can’t compete with the sheer desire to get down on these mouth-watering goodies. Fortunately, psyllium can be used to help you recreate keto-friendly versions of high-carb favorites because of its unique properties. In fact, if you ask us, it’s probably one of the most versatile ingredients you will come across on your keto journey. 

Not sure how to make tasty bread that won’t kick you out of ketosis? Never fear; Uprising’s Superfood Bread Cube has your back! With a mild nutty sourdough taste that’s totally keto-friendly, this loaf is truly one of a kind. Made with six grams of body-nourishing protein, nine grams of heart-healthy fiber, and only two measly net carbs per serving, you can finally go crazy eating all the grilled cheese, BLTs, and French toast you desire without the typical carb counting guilt and burdensome keto calculus.

Benefit #3: Use It To Support Your Ticker

Research has shown that taking fiber can help people manage their cholesterol levels, which is important for everyone, but especially for those over the age of 50

That said, one of the primary risk factors for heart disease is the oxidation of LDL cholesterol. As a dietary fiber, psyllium can help push excess cholesterol out of your body through your digestive tract. It does this by binding to cholesterol that is released by your liver in the form of bile. You see, as your body eliminates waste, the fiber from psyllium yanks the cholesterol right out, effectively decreasing the amount of cholesterol available in your body. 

And that’s not all—it turns out, adding psyllium husk to your diet may have a blood pressure-lowering effect, which we know is key to exceptional heart health.

Benefit #4: Use It To Get In Shape

If you’re looking to drop some extra weight, getting more fiber into your ketogenic diet may be the way to go. Research supporting psyllium husk’s effect on weight loss focuses mainly on its ability to reduce appetite and increase fullness. 

One study found that taking up to 10.2 grams of psyllium prior to breakfast and lunch led to significant reductions in hunger, cravings, and increased fullness between meals compared to a placebo. Another study showed that psyllium supplements on their own—as well as paired with a nutritious fiber-rich diet—resulted in a significant reduction of weight and percentage of body fat

More research is needed before knowing the true effects of psyllium on weight loss, but if your goal is to improve your overall health, adding this versatile fiber to your diet definitely won’t hurt.

Benefit #5: Use It To Maintain Healthy Blood Sugar Levels

Controlling your blood sugar levels is essential for good health. That said, adding psyllium husk to your diet has been shown to control blood sugar spikes following a meal by reducing the rate of carbohydrate absorption. This does wonders in helping to reduce the notorious energy crash following a carb-heavy meal. 

Benefit #6: Use It To Meet Your Daily Fiber Recommendations

Each teaspoon of psyllium husk contains an unbelievable five grams of dietary fiber, which is around 15 percent of your daily fiber requirements. 

If you struggle with getting enough fiber in your diet, consuming psyllium-rich foods like Uprising’s Superfood Freedom Chips can help bridge the nutritional gap. These incredibly crunchy chips are made with nine grams of fiber, six grams of protein and contain only two net carbs per serving. Hand-made with Artisan methods, fresh-baked, and gluten-free, Uprising’s Superfood Freedom Chips are irresistibly crunchy and a total game-changer for low-carb dieters everywhere. Tastebuds rejoice!

Bottom Line 

So, is psyllium husk keto?

Although primarily made of carbs, due to the high fiber content, psyllium husk is OK to have while following the ketogenic diet. In fact, psyllium husk is recommended for those living a low-carb lifestyle, as it has a ton of great uses and offers a wide range of incredible health benefits.

Here at Uprising Food, we believe in the power of clean ingredients backed by science to deliver soul-warming food that doesn’t just fuel your body with nutrients from head to toe but tastes undeniably amazing, offering an incredible experience like no other. Whether you’re on a low-carb journey or just looking for healthier alternatives to some of your favorite treats, we have what you need to help keep you on track. Made with clean ingredients like psyllium husk and apple cider vinegar, you can enjoy our crunchy chips and sourdough bread guilt-free.


Psyllium Seed Husks - an overview | Science Direct

The effect of a fiber supplement compared to a healthy diet on body composition, lipids, glucose, insulin and other metabolic syndrome risk factors in overweight and obese individuals | NIH

Satiety effects of psyllium in healthy volunteers | Science Direct

Different effect of psyllium and guar dietary supplementation on blood pressure control in hypertensive overweight patients: a six-month, randomized clinical trial | NIH

What is the Ketogenic Diet | Eat Right


Leave a comment