Welcome to our four-part series, where we’re exploring the ingredients that make Scotty’s everyday different from other better-for-you baking mixes.
Because it’s really not just about the macros and the callouts, or the delicious tastes and textures.
While it’s important to us to offer mixes that are low net carb and gluten-free, we don’t use just any ingredients to get there. Instead, we go beyond the free-from callouts to choose ingredients that actually come with their own exciting benefits.
So if you missed it, check out Part 1 on modified resistant tapioca starch and Part 2 on allulose.
Now, let’s talk about everyone’s favorite fiber: everything you need to know about psyllium husk and why we use it!
Psyllium Husk Fiber
Pronounced “silly-um,” psyllium fiber is a powder crushed from the seeds of the plantago ovata plant, commonly found in India. The husk of these seeds is a concentrated form of soluble fiber that can absorb up to 10x its weight in water.
Because its functionality is ideal for gluten-free baking, it makes for an excellent gluten replacer—and it comes with added benefits!
Healthy weight management
Psyllium husk’s ability to absorb water can help contribute to a feeling of satiety, so that you stay full longer and are likely to consume fewer calories, which could ultimately lead to weight loss. And because psyllium can help improve digestion and boost your metabolism, it can also help increase calories “out” as well. According to a 2023 meta-analysis, psyllium intake before meals has been found effective at facilitating weight loss in individuals who are overweight (5)bat.
Blood sugar control
Fiber is important in managing your glycemic response, and this is especially true for soluble fiber, which helps control your body’s blood sugar response (6). Studies have found that psyllium husk helped lower blood sugar in individuals with Type 2 diabetes, making it a beneficial ingredient for those who are watching their glycemic index (7, 8, 9, 10).
Prebiotic benefits
Psyllium husk fiber is a soluble fiber that isn’t digested in the small intestine, but instead becomes used as a food source for the flora in your microbiome. This is why it’s known for potential gut-friendly prebiotic benefits (1).
When fermented by your bacteria, it produces short-chain fatty acids (SCFAs) like butyrate, which help promote gut health, heart health, immune function, and a healthy inflammatory response (2).
Digestion
Psyllium husk fiber is most famous for its use as a digestive aid, easing the digestive process by binding to partially digested food in your system and improving the absorption of water. This optimizes the bulk and moisture of stool to better pass through the body. Featured in products like Metamucil, psyllium fiber is often used to promote regularity and encourage digestive wellbeing (3, 4).
Hearth health
Psyllium husk is most commonly known as a digestive supplement, but it has benefits for your whole body, including your heart. For instance, research has shown that soluble fiber can help regulate cholesterol levels. One study found that after six weeks of daily psyllium husk ingestion, obese and overweight subjects were able to lower their cholesterol with very few side effects (11).
Studies have also found that fiber, like psyllium powder, can help lower blood pressure (12) to further increase heart health generally.
We love using psyllium fiber as a star ingredient in all of our keto-friendly baking mixes. In addition to beneficial ingredients like modified resistant tapioca starch and allulose, psyllium fiber helps keep our mixes gluten-free, low-carb, and delicious while also having whole-body benefits. Next up? Stay tuned for our deep-dive into inulin!
Studies:
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Health Benefits and Side Effects of Short-Chain Fatty Acids - PMC
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Psyllium (Plantago ovata) Husk: A Wonder Food for Good Health
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Therapeutic effects of psyllium in type 2 diabetic patients | European Journal of Clinical Nutrition
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Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses - PMC
