8 Psyllium Husk Substitutes

You’ve undoubtedly heard of psyllium husk powder if you’re a health-conscious chef like us. If you haven’t heard of psyllium husk, it’s a fine powder formed from crushed seeds of Plantago flowering plants.

We like it because it is high in fiber and addresses a variety of digestive disorders. We particularly like its binding and thickening properties, as well as the fact that it is gluten-free, making it ideal for sauces and vegan baked goods!

Psyllium, on the other hand, might be difficult to come by, making experimenting with different formulas difficult!

Today, we’ll relieve your angst with no less than eight suitable psyllium husk substitutes: chia seeds, flaxseed, cornstarch, guarana, and more. Their qualities and advantages are akin to, if not identical to, psyllium husk.

But first, let’s review what psyllium husk genuinely tastes like, as well as the nutritional qualities of its alternatives.

Psyllium Husk Substitutes: Nutritional Value & Cooking Ratio

1 oz of: Calorie Fat Carb Protein Fiber Ratio
Chia Seeds 139 8.72g 12.43g 4.43g 10.7g 1:1
Flaxseed 151 11.95g 8.19g 5.19g 7.7g 1:1
Cornstarch 108 0.01g 25.88g 0.07g 0.3g 1:1
Tapioca Starch 101 0g 25.3g 0g 0.3g 1:1
Arrowroot Powder 101 0.03g 24.99g 0.09g 1g 1:1
Guaran 40 0g 24g 0g 24g 1:1
Potato Starch 100 0g 23.3g 1.9g 1g 1:1
Xanthan Gum 98.3 0g 24.6g 0g 24.7g 3:1

What Does Psyllium Husk Taste Like?

Psyllium husk has no flavor at all. It is a soluble fiber with bulk-forming characteristics that acts as a moderate laxative. It is derived from the seeds of the Plantago Ovata plant, which is mostly grown in India.

Psyllium is available in granules, powder, capsules, or husk form, and is a common component in baked goods, soups, stews, and breakfast cereals.

The powder works nicely as a vegan egg alternative in recipes. It binds like an egg, thickens soups, stews, and sauces, retains moisture, and provides dietary fiber.

As previously said, psyllium husk provides a variety of health advantages, including aiding with diarrhea, weight reduction, and constipation, as well as managing blood pressure, cholesterol, and blood sugar levels.

Because of its benefits, health enthusiasts have begun to include psyllium husk powder into their daily meals, particularly gluten-free, vegan baked products.

However, this is not the only gluten-free choice on the market. You must have alternative choices on hand if you want to live a healthy, fiber-rich, and gluten-free lifestyle without sacrificing the flavor of your favorite recipes. So, without further ado, let’s find out what they are.

Psyllium Husk Nutritional Value

1 oz of psyllium husk contains:

  • 57 calories
  • 0.14g fat
  • 21.91g carbs
  • 1.3g protein
  • 21.9g fiber

8 Psyllium Husk Substitutes

  1. Chia seeds
  2. Flaxseed
  3. Cornstarch
  4. Tapioca starch
  5. Arrowroot powder
  6. Guaran
  7. Potato starch
  8. Xanthan Gum

Chia Seeds

The Mayan term for chia means “strength,” and the strength of this alternative is found in its very high amounts of soluble fiber.

Chia seeds offer a number of health benefits, including the capacity to lower cholesterol and aid in weight reduction. The seeds are also devoid of gluten.

Chia seeds may absorb ten times more water than psyllium husk, making them very mushy after soaking.

Chia seeds may be added whole to salads or fruit smoothies, or ground and used in a 1:1 ratio to thicken soups, sauces, and stews, or baked products such as bread, muffins, and cakes.


There is no doubt that flaxseed is an efficient substitute for psyllium husk. It is vegan and gluten-free, just like psyllium husk.

Linseeds are another name for flax seeds. They have a golden-brownish appearance and a nutty flavor.

They’re high in dietary fiber, so they help with weight reduction by making you feel full even if you don’t eat much.

Flaxseed may be used in lieu of psyllium husk in recipes at a 1:1 ratio. Before using them in baked products, soak them in warm water for 10 minutes. You may also ground them in a coffee grinder, eliminating the need to soak them!

Flax seeds may also be crushed and used to meatballs, tomato soup, and spaghetti sauces, or sprinkled on top of cereal.


Don’t you believe cornstarch should be a pantry staple? It’s cheap, readily accessible, and a good substitute for psyllium husk, among other things.

Cornstarch has the capacity to thicken at high temperatures, making it an excellent substitute for psyllium husk in thickening sauces, stews such as beef stew, and soups. Cornstarch is also useful for creating a crispy coating when frying chicken or meatballs.

Cornstarch adds a crumbly and delicate texture to baked foods, making it ideal for cookie recipes! You may also use it to give fluff to your omelet and crispiness to your waffles.

However, it does not offer as many health advantages as psyllium, so if you are seeking for a nutritious replacement, we recommend avoiding cornstarch. If not, you may swap it with psyllium husk in a 1:1 ratio.

Tapioca Starch

Tapioca starch, often known as tapioca flour[1] or tapioca powder, is a useful replacement for psyllium husk. It is derived from cassava root.

Because tapioca does not contain gluten, it may be used in gluten-free baked products and meals such as tapioca muffins, sweet rolls, and bread.

While this option will make baked items taste pleasantly chewy, soups, sauces, and stews will benefit from its thickening abilities as well.

Furthermore, replacing it is a rather simple process: just swap the two pieces in a 1:1 ratio.

Arrowroot Powder

Can’t eat corn-like cornstarch substitutes? Consider using arrowroot instead of psyllium husk.

Arrowroot, like psyllium, is naturally gluten-free. Its fine powdered texture is well-known in the baking industry, and it is great for light and fluffy pastries. You are welcome to use it to create croissants!

Arrowroot is also used to thicken sauces, puddings, milkshakes, soups, and stews since it has no taste. It may be substituted with psyllium in a 1:1 ratio.

When it comes to nutritional qualities, arrowroot is not as nutrient-dense as psyllium husk, but it does contain a lot of protein and fiber. If you take this powder on a daily basis, it will help with digestion and metabolism.


Guaran, also known as guar gum, is extracted from the guar bean and is used to bind ingredients and thicken recipes in the same way as psyllium is.

It’s gluten-free, packed with fiber, and low in calories. As a consequence, guar gum lowers blood pressure, promotes weight reduction, prevents cardiovascular disease, and regulates blood sugar levels.

You may use the same quantity of psyllium instead of guaran. For example, if you just need one tablespoon of psyllium husk to thicken a soup or bake cookies, one tablespoon of guar gum should enough.

Potato Starch

Potato starch is derived from potatoes and is an excellent gluten-free psyllium husk powder alternative. It’s rich in fiber and beneficial for weight reduction, much as psyllium husk.

It has no taste, therefore you may use it in any baking or gourmet dish. It will have no effect on the taste. You may also use it to thicken soups and sauces, as well as to make sweeter dishes like pie fillings, jellies, and jams.

The main disadvantage of utilizing potato starch instead of psyllium husk is that if ingested in excessive numbers, it may boost blood sugar levels. However, since the ratio is 1:1, it should not create any problems if used as an alternative to bake or thicken.

Xanthan Gum

Our last choice is one of the best psyllium husk substitutes since it not only has a similar texture but is also significantly less costly.

Xanthan gum turns soups, stews, puddings, and jellies into creamy treats and adds flexibility to baked products. Furthermore, it retains moisture, which keeps baked foods chewy and moist.

Although it is not as nutritious as psyllium husk, it may keep you full for a long time, reducing calorie consumption and assisting you in maintaining a healthy body weight.

However, the quantity of xanthan gum needed to replace psyllium should be determined carefully so as not to overdo it. We propose using xanthan gum in place of the psyllium in your recipe.

If you’re set on psyllium husk and have found it, here are some amazing recipes you may not have considered. All of the solutions offered are low carb!

Fluffy Pancakes

Nothing like a plate of energized pancakes to get your day started. Our fluffy pancake recipe is free of wheat, sugar, and gluten, yet it’s also rich in protein and fiber!

The pancakes are also quite simple to prepare. Simply combine all of the ingredients in a big mixing bowl and cook in a hot pan. Top the pancakes with your favorite toppings, such as fresh berries, simple syrup, or honey.

Mini Donuts

These little doughnuts are simple to prepare and even simpler to eat. The doughnuts have a golden texture, are pillow-soft and fluffy on the inside, and are delicious.

To create them, you won’t need any specific baking gear or doughnut molds. The dough comes together fast and is simple to handle. We think this is one of the greatest low-carb, gluten-free, and keto-friendly dessert recipes, so give it a go!

French Baguettes

Have you ever had a baguette in France? Perhaps now is the time to do so! Our low-carb French baguette recipe is the perfect way to enjoy this classic treat.

It has a fluffy, airy texture and is high in protein and healthy fats. Serve with butter or cream cheese for a delectable dinner beside a cup of morning coffee or afternoon tea!

Pumpkin Bread

No fall is complete without pumpkin-flavored treats, but the high carb content of most pumpkin items does not appeal to us, health-conscious chefs.

If you like the taste of pumpkin but want to keep healthy, try this recipe for pumpkin bread. It’s straightforward and full with the fall tastes and ingredients we like.


That’s all there is to it, guys! Here are the top eight psyllium husk replacements for you to try. The dilemma now is which one to choose.

Simple! If you’re seeking for a nearly equivalent replacement to psyllium husk, flax and chia seeds are undoubtedly your best bet. If you’re looking for something comparable that’s readily available, try cornstarch or xanthan gum.

Keep in mind that some of our alternatives may not have the same taste and feel as psyllium husk, but they are the closest equivalents you can find. We’d want to encourage you to be inventive and try new things! That is the only method to uncover the greatest choices for your diet and recipe needs.

Link to tapioca flour substitutes when live.


What is a good substitute for psyllium husks?

3 cup ground chia seeds or flax seeds would suffice.3 cup powdered psyllium husk, a 1If you don’t have any psyllium husk fiber powder or prefer not to use it, try substituting chia seeds or flax seeds. For a dish that requires a 1

Can you substitute flour for psyllium husk?

As an alternative to flour

This component is most often employed as a binding and texturing agent, since it aids in the binding of recipes, making them simpler to produce and handle. Psyllium husk is also excellent at imparting a genuine bread texture to gluten-free bread.

How much xanthan gum to replace psyllium husk?

When baking, replace 1 part xanthan gum with 2 parts psyllium husk. Psyllium husk, like xanthan gum, is a soluble fiber – a nondigestible starch that forms a gel-like material in your stomach. Psyllium husk should be used in place of xanthan gum in recipes that call for it.

Can I use Metamucil instead of psyllium husk powder?

Can I use Metamucil with Psyllium Husk powder? Yes, in light of the psyllium husk versus Metamucil debate, you may substitute Metamucil for psyllium in powder form. Psyllium husk is the primary component of Metamucil, however it also includes sugar, artificial colors, and tastes.

Is miralax similar to psyllium husk?

Miralax and psyllium are not the same thing. Miralax is a kind of laxative that softens and moves feces through the digestive system by drawing water into the colon.

Can I use oat fiber instead of psyllium husk?

Psyllium husk has the same binding qualities as oat fiber and may be used in lieu of it. This is also a good binding agent with a texture comparable to bread.

What does psyllium husk do in a recipe?

Psyllium husk is used in bread as a thickening and bulking ingredient. Consider it to be the glue that ties baked foods together. Without it, your low-carb loaf of bread would be exceedingly crumbly and crumble in your hands.

Can I use cornstarch instead of psyllium husk?

Cornstarch has the capacity to thicken at high temperatures, making it an excellent substitute for psyllium husk in thickening sauces, stews such as beef stew, and soups. Cornstarch is also useful for creating a crispy coating when frying chicken or meatballs.

What does psyllium do in baking?

It acts as a thickening, binding agent, and texture enhancer all at the same time. Add a modest quantity of powder (usually 2-6 tablespoons, depending on the recipe) to any baked food that calls for a chewy texture, such as bread or pizza crust.

What happens if you put too much xanthan gum in a recipe?

In fact, too much xanthan gum may degrade the texture of your baked products, leaving them sticky and gummy. If you’ve ever had a recipe that just won’t bake through, we suggest examining the quantity of xanthan gum you’re using – that might be the reason.

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