What is Psyllium Husk?

Psyllium husk is a form of viscous fibre made from the plant “Plantago ovata.” The plant is turned into a powder that can be added to meals or taken as a supplement. It can help the body in many ways, including lowering LDL cholesterol (“bad” cholesterol) and preventing or relieving constipation.

Consuming psyllium is the easiest way to add viscous fibre to your diet! We recommend getting 3 of your viscous fibre points from psyllium each day, if possible.

Psyllium can be consumed by simply mixing it into water or it can be included in recipes. Adding psyllium husk into your diet gives you more time to focus on other parts of the Portfolio Diet, like plant protein, while still getting enough viscous fibre.

Psyllium Husk Products

  • 100% Psyllium Husk:
    • 1 tbsp = 1 Viscous Fibre Portfolio Point
    • 100% psyllium husk is the recommended form of psyllium and is used in the Portfolio Diet recipes included on this website.
    • It is distinguishable by its fluffy, large grains.
    • All of the Portfolio Diet Recipes were developed using 100% psyllium husk, not powder.
  • Psyllium Husk Powder:
    • 1 tsp = 1 Viscous Fibre Portfolio Point
    • This is ground psyllium husk. Since it is denser and more concentrated, it creates a different texture when added to recipes.
    • Reminder: All of the Portfolio Diet Recipes were developed using 100% psyllium husk, not powder.
  • Metamucil:
    • Original Flavour – 3 tsp (10.5g) = 1 Viscous Fibre Portfolio Point
    • Orange Flavour –  2 ¼ tsp (9g) = 1 Viscous Fibre Portfolio Point 
    • Metamucil contains ingredients other than psyllium husk, therefore, it is not recommended to add this product to recipes.
  • Other Fibre Powders:
    • Ie. Original Texture Fibre Laxative
    • Original Flavour – 1.5 tsp (10.5g) = 1 Viscous Fibre Portfolio Point
    • Orange Flavour – 1.5 tbsp (18g) = 1 Viscous Fibre Portfolio Point
    • They may contain ingredients other than psyllium husk, therefore, it is not recommended to add these products to recipes.

*If this is your first time using psyllium, please start with 1 serving per day, then gradually increase to 3 servings per day, to allow your body to adapt to the increased fibre intake.

Buying and Storing Psyllium Husk

Psyllium husk is available at most health food stores, pharmacies, and bulk food stores. It is also available at some grocery stores in vitamin and natural food aisles.

Psyllium husk should be stored in a sealed container in a cool, dry place for about 1 year. 

Drink More Water!

Psyllium uses water to go through your gut, and fibre, in general, takes more water out of the body. This can increase the risk of dehydration or constipation (both of which are normal when initially increasing fibre intake), but can be easily avoided by consuming enough water.

Integrating Psyllium Husk Into Your Diet

  • Viscous Fibre Hack
    • Mix 2 heaping tbsp (10g) of 100% psyllium husk into unsweetened applesauce for on-the-go fibre! This trick will give you 2 Portfolio Points in one snack!
    • Use the psyllium-applesauce mixture to replace eggs in baking! Generally, 2 eggs= ½ cup applesauce
    • Try using this recipe as an oatmeal sweetener, in place of maple syrup or sugar!
    • Note: 2 cups of applesauce is equal to 2 large apples and gives 1 viscous fibre Portfolio point. If you consume 2 applesauce snack cups/day, that is equivalent to ½ of a point.
  • Smoothies
    • 1 heaping tbsp (5g) of 100% psyllium husk can be added to a smoothie without any modifications
    • Adding any more than 1 heaping tbsp: make sure to add more liquid than usual as the psyllium will significantly thicken the smoothie.
  • Vegan yogurts
    • Add 1 heaping tbsp (5g) of 100% psyllium husk to ¾ cup soy-based yogurt to also get 7g of plant protein (be sure to check the labels of the yogurts to see how much plant protein is in a serving).

*Important note: When psyllium husk comes into contact with liquids, it can start to thicken and create a gel-like consistency. It is recommended to eat foods with added psyllium immediately after preparation.

Portfolio Diet Recipes Containing Psyllium Husk

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