What is Psyllium Husk?
Psyllium husk is obtained from the seeds of Plantago ovata, A plant found mostly in southern and western Asia. In some regions, it is also called ‘Ispagola.’ It absorbs water and acts as a viscous gel as it is a soluble fiber. It works as a thickening agent. It is ingestible as it doesn’t get disintegrated while passing through the stomach. It can be grounded into powder (the form most used in cooking). Psyllium husk is popular for its laxative properties and is mostly used in gluten-free baking. It is better than artificial laxatives in the sense that it is healthier and more organic. It helps in relieving constipation, boosting metabolism, treating diarrhea, and reduces the risk of cardiovascular disease. If you’re allergic to it or don’t like its taste or you just ran out of it, worry not, for we’ve got you covered.
Here, we’ve combined some substitutes for Psyllium Husk, that’ll surely work for you.
What alternatives can one use for Psyllium Husk?
Here are some of the replacements for psyllium husk that work well, depending on the intended use. Suit yourself.
- Xanthan gum
- Flaxseed
- Cornstarch
- Chia seed
- Tapioca powder
- Arrowroot powder
- Guar gum
- Hemp flour
- Almond flour
- Coconut flour
- Potato Starch
- Glucomannan
- Rice flour
- Millet
1. Xanthan Gum
For this substitute, you need:
- 1 tsp of xanthan gum per 1 tbsp of psyllium husk
This quantity works well for psyllium seeds, but for husk powder, use the same amount of both products. It is a soluble fiber that stabilizes liquid when baking or cooking and is commonly used as a thickening agent.
2. Flaxseed
For this substitute, you need:
- 1 cup of flaxseed per cup of psyllium husk
Flaxseed is also known as linseed and works best as a replacement for psyllium husk. It is high in magnesium and vitamins and is an excellent source for fiber, and healthy fats, Moreover, it’s gluten-free.
3. Cornstarch
For this substitute, you need:
- 1 cup of cornstarch per cup of psyllium husk
Cornstarch is commonly used in processed foods and found in many kitchen cabinets. It is used as a thickener in cooking. It is gluten-free.
4. Chia seed
For this substitute, you need:
- 1 cup of chia seed per cup of psyllium husk
Chia seeds are similar to flaxseeds. Ground seeds are commonly used in baking or adding to smoothies. Its only drawback is that it contains a bit more calories than flaxseed.
5. Tapioca Powder
For this substitute, you need:
- 1 cup of tapioca powder per cup of psyllium husk
Tapioca is a gluten-free powder obtained from the root of a cassava plant that was converted into pulp.
6. Arrowroot Powder
For this substitute, you need:
- 1 cup of arrowroot powder per cup of psyllium husk
Arrowroot powder, which is used as a substitute for psyllium husk, is used as a thickener as it is gluten-free powder. It is flavorless and is mixed with water to form a thick mixture.
7. Guar gum
For this substitute, you need:
- 1 cup of guar gum per cup of psyllium husk
Guar gum has another name ‘guaran’ and is used in processed foods and other foods like ice-cream, yogurt, pudding, soups, and sauces.
8. Hemp flour
For this substitute, you need:
- 1 cup of hemp flour per cup of psyllium husk
As the name suggests. Hemp flour is made from crushed seeds of hemp and gives a strong flavor to waffles, baked bread, cookies, and muffins.
9. Almond flour
For this substitute, you need:
- 1 cup of almond flour per cup of psyllium husk
Almond flour, made from ground almonds, is very nutritious. It is gluten-free and lower in carbs, which makes it the best choice for baking. However, you should avoid it if you’re allergic to nuts.
10. Coconut flour
For this substitute, you need:
- 1 cup of coconut flour per cup of psyllium husk
Made from coconut meat, coconut flour is a byproduct of oil production and coconut milk. It is gluten-free and gives a fine texture.
11. Potato starch
For this substitute, you need:
- 1 cup of potato starch per cup of psyllium husk
Potato starch is made by crushing potatoes to lessen their starch content and then is converted into powder. It tastes quite bland and is gluten-free and high in carbs.
12. Glucomannan
For this substitute, you need:
- 1 cup of glucomannan per cup of psyllium husk
Glucomannan is a soluble fiber (powdered) obtained from the roots of the Kojac plant. It forms a thick, colorless gel when mixed with water, as it is highly absorbent.
13. Rice flour
For this substitute, you need:
- 1 cup of rice flour per cup of psyllium husk
Rice flour is a product of fine ground rice and is predominant in Asian cultures.
14. Millet
For this substitute, you need:
- 1 cup of millet per cup of psyllium husk
Millet is a group of small-seeded grass which is used in cereals and other human foods.
Conclusion
Though psyllium husk is a good source of fiber and is safe for long term use, some people can be allergic to it. There are several substitutes for Psyllium Husk, some of which we have mentioned here, and the rest are limitless. But not every alternative is right for you. It varies according to your dietary restrictions and health problems. Not every substitute works as you want it to, as some may give different texture or flavor. It’s better to experiment with it till you get it right. In my opinion, among these potential substitutes, flaxseed and chia seed work really well. Anyways, the next time you run out of psyllium husk or are allergic to it, you know exactly what to do. Try one of these substitutes and rock your dish.
FUN FACT: Mucilage is a clean and glue-like substance that is obtained by grounding the seeds of psyllium.
Have a nice day ahead!
