14 Substitutes For Psyllium Husk Powder

If you struggle with digestion or gluten issues or want a bomb food thickener, psyllium husk sounds like pure bliss! Rich in fiber, it’s the ideal solution for bowel health on paper and a fantastic food thickener and binder. However, you’re probably running into a couple of issues.

For one, it’s not the most available food item. While food hunting is okay occasionally, sometimes, you want a quick fix. Also, its taste can be a little too strong for some tastebuds. 

Now, are there other equally good, easier options? 

Quick Table: Psyllium Husk Substitutes

Substitutes For Psyllium Husk

1. Chia Seeds

Drumroll for one of the healthiest options around – chia seeds! Besides a whopping amount of fiber, these poppy-like seeds contain loads of healthy goodies, including antioxidants, minerals, and heart-healthy omega-3 fatty acids. 

Moreover, they’re a great option to explore if you want to shed some weight and keep your blood sugar or cholesterol in check.

Not to mention, the versatility of these seeds is nothing short of incredible. You can use them in the most surprising recipes, from baked dishes to smoothies and salads. 

Worried about their taste? Well, chia seeds taste mild, so go as hard as you want with them in your dishes. However, be sure to drink lots of water to avoid any uncomfortable digestive side effects. 

How To Substitute

To substitute psyllium husk with chia seeds, grind the seeds into a fine powder. A slightly equivalent amount compared to the psyllium husk will usually suffice. For example, use a cup of ground flax seeds instead of a cup of psyllium husk powder.

Alternatively, you can use the seeds as they are without grinding if you prefer.

2. Flax Seeds

Another seed makes the cut – the seeds of the flax plant. Like the previously seen chia seeds, flax seeds are highly nutritious, chock-full of protein, and healthy omega-3 fats. What’s more, they contain all the dietary fiber you need, about 27g per 100g of these seeds.

The fiber content makes flax seeds a superb substitute for psyllium husk, so no more constipation or indigestion. Besides, they’re known to have incredible health benefits for problems like diabetes and high cholesterol. 

As a bonus point, these seeds are beautiful to behold; their golden color is nothing short of drool-worthy. Also, although their taste is more distinct than chia seeds, the nutty, warm flavor pairs well with most dishes.

Although you can eat them raw, avoid this, especially if you have digestion issues. 

How To Substitute

Like chia seeds, an equivalent amount of flax seed powder makes an excellent psyllium husk substitute. Optionally, throw a dash of toasted flaxseeds over your meals, and you’re good to go.

3. Xanthan Gum

Don’t let the name fool you; this doesn’t even remotely resemble gum. In fact, it’s the very opposite, a powder. 

This substance is on the fence for many; it connects to some respiratory and digestive problems. However, the FDA confirms that it’s perfectly safe for you to add to your food. 

With the skepticism around it, why’s it still a winner? Easy – it’s a brilliant thickener and stabilizer.

Considering that it’s used in desserts like ice cream, you can tell it has a sweet taste. Try not to use too much; you’re better safe than sorry.

How To Substitute

Compared to psyllium husk, you need a smaller quantity of xanthan gum. So, use half as much xantham gum for one part of psyllium husk.

RELATED: Can You Use Self-Rising Flour Instead of All-Purpose Flour?

4. Corn Starch

We’ve looked at seeds; now let’s see food starches. On days when a grocery hunt seems impossible, this will be a lifesaver; it’s right in your kitchen.

Also, if psyllium husk’s taste is a big deal for you, cornstarch will leave you overjoyed; it’s so bland that it’s practically tasteless. As a result, it takes on the taste of whatever dish it’s used in.

Unfortunately, corn starch sacrifices fiber and nutrients for availability and convenience. What does this mean?

Although readily available, cornstarch isn’t full of fiber or other nutrients. With about 0.9g per 100g, its fiber content is pretty low. Still, it works as a thickener, especially when incorporating it into a boiling pot of liquid food. 

Hence, you’re on the right track if you substitute psyllium husk with corn starch as a thickening agent. But unfortunately, for fiber, it’s a solid no.

How To Substitute

Cornstarch is milder than psyllium husk and, consequently, easier to use. Replace the psyllium husk in your recipe with half its amount in cornstarch, and you’re ready to roll.

5. Almond Flour

You’ll be surprised to learn that flour can replace psyllium husk, especially healthier flours like almond. The benefits of using almond flour in your meals are truly immeasurable; it’s gluten-free, keto-friendly, and full of vitamin E and antioxidants. Not to mention, its nutty flavor will have you sighing in pleasure.

Conveniently, unlike cornstarch and regular flour, you don’t have to mix almond flour in water before using it as a thickener. However, be careful; a little can go a long way, and you don’t want to end up with overly thick gravy. 

If you like to bake up a storm, this flour will do wonders for you as a healthier alternative to regular flour in the absence of psyllium husk. Plus, it has fiber content, about 3g per 29g of flour.

Sure, it’s a little pricey, but you’ll get your money’s worth.

How To Substitute

The exact amount of flour will work here, so get the equivalent amount you’d have used with psyllium husk. For example, instead of 1 teaspoon of psyllium husk, use 1 teaspoon of almond flour.

6. Coconut Flour

Similarly, coconut flour works excellently as a substitute for psyllium husk in cooking and as a thickener. 

No need to give up your favorite carbs anymore; with coconut flour, you can have the best of both worlds. Packed with healthy fats, protein, vitamins, and iron, your body (and tastebuds) are in for a real treat.

Although it’s an excellent low-carb, keto-friendly substitute for psyllium husk, not to mention delicious, avoid this flour if you’re allergic to nuts. However, if you enjoy coconuts, use this flour as a thickener in sauces and for baking your muffins and pastries.

Like psyllium husk, this flour is highly rich in fiber, making it great for maintaining blood sugar levels and digestive health. However, note that it can be too drying for your baked goods, especially bread. 

How To Substitute

You’ll need an equal amount of coconut flour in your recipe to replace psyllium husk. When using it as a thickener, add in small quantities till you achieve your dream consistency.

7. White Rice Flour

Health junkies usually run away from white rice because of its high carb and starch content, and the flour is no different. However, its high starch content makes it ideal for thickening sauces and an excellent choice for gluten-free baking.

Making this flour is as simple as grinding white rice grains into a fine powder, and it proves to be cheaper than almond or coconut flour. Also, you may want to consider other psyllium husk substitutes for digestive issues; 0.2g of fiber in one tablespoon probably won’t serve you. 

Rice flour does have a significant amount of calories, about 360 per 100g, so take note of that if you’re watching your calorie intake. Although you won’t need a lot while thickening your sauce, baking will usually require flour.

How To Substitute

To thicken your sauces while cooking, use twice the amount of psyllium husk the recipe requires. Although it’s a suitable substitute for psyllium husk, it’s not as strong, so you’ll need to increase the amounts you use in your recipes.

RELATED: Sweet Rice Flour – the Best Alternative Substitutes!

8. Guar Gum

Of all the substitutes on the list, it’s unlikely that you’ve heard of this one. But check the ingredients in your favorite food items; you’ll be surprised to find guar gum on several lists.

Guar gum is a popular industry go-to for binding and thickening. Also, its ability to maintain the texture of your baked goods and keep them fluffy and moist is an added bonus. These qualities make it a good choice for substituting psyllium husk, although it can be equally difficult to source.

But where does this mystery substance come from? You’ll never guess the answer – your typical legumes! These legumes are dried and ground to a fine powder (not gum).

While this industry favorite has loads of fiber, about 13.5g per tablespoon, it also contains more calories than psyllium husk.

How To Substitute

Like xanthan gum, guar gum is quite potent, so use a smaller quantity than you usually would. For example, for one part of psyllium husk, use half the amount in guar gum.

9. Potato Starch

Potatoes feature in many recipes, so it’s no surprise the flour comes in handy here too. Versatile and tasty, potato starch is one of the most effortless psyllium husk substitutes out there. 

In addition to its ease and availability, potato starch has numerous health benefits, ranging from a higher metabolism to better insulin levels. Moreover, potato starch is a star ingredient for gut health, immunity, and of course, colon health with its rich fiber content.

Remember that though it’s nutritious, highly fibrous, and gluten-free, it contains high carbs. Also, following the behavior of all starches, it betters the texture and consistency of meals only when heat is applied.

How To Substitute

You’ll need an equal amount of coconut flour in your recipe to replace psyllium husk. When using it as a thickener, add in small quantities till you achieve your dream consistency.

10. Tapioca Starch

Weight loss is all the rage in today’s society; hence no one seems to talk about food items to help you pack some healthy weight. Here’s something that’ll help you achieve this goal while lending your body some much-needed fiber, and your food, the desired texture.

This starch from cassava pulp contains minerals like iron and remains easily digestible.

Considering that it’s a goldmine for healthy weight gain, it’s not the best option for dieting and shedding weight. But, if these aren’t your concerns, try out this fantastic psyllium husk substitute.

How To Substitute

Add the same quantity of tapioca starch in place of psyllium husk in any dish.

11. Hemp Flour

Of course, this one’s a total shell-shocker, hemp in your meal? Yes, and don’t worry, it’s not illegal.  

Hemp flour is soaring in popularity because of its touted health benefits, including fiber, omega-3 fatty acids, proteins, and multiple vitamins and minerals. It’s also free from gluten and other food allergens, so no matter your preferences, you can incorporate it into your meals.

Now, for the real question. It’s made from hemp, so will eating this flour leave you with blurry red eyes and a wobbly head? 

Short Answer – No

THC, the compound in marijuana responsible for intoxication, is very small in this flour, too small to do any damage. 

How To Substitute

This flour is used chiefly in baking and not thickening food. However, due to its density, mix it with another flour for the best texture when baking.

12. Konjac Gum

Konjac gum is a type of gum that is made from the root of the Konjac plant. The roots of this plant are traditionally used to make a type of flour used in various dishes, such as tempura. 

The gum is made into a powder mixed with water to create a thick paste that can replace bread or flour.

It can be used to make snacks, desserts, and savory dishes. It can be used in recipes or just as a sweet treat. It can also be mixed with hot water to create a nutritious and tasty drink.

How To Substitute

To substitute psyllium husk with konjac gum, you can mix one tablespoon of the powdered konjac gum into one tablespoon of hot water, stir it until it dissolves, and then use it to thicken soups, stews, and sauces.

13. Millet

Millet is a grain that is harvested from cereal grasses. It is one of the earliest crops to be cultivated by humans. It is used in making porridge and as a cereal in its own right.

It is often used in breakfast cereals and as flour in baking. The tiny yet low-cost grain can be eaten whole, ground into flour, or used to make various baked goods. 

Millet is an ancient grain used for centuries for both foods and for making bread, cakes, and pasta. 

How To Substitute

If you have been taking psyllium husk and want to try millet instead, you can use 1/2 cup of millet to replace the psyllium husk.

14. Agar Agar

Agar Agar is a gelatinous substance derived from seaweed. It is often used in food preparation to create textures, like gummy candies or gelatin. 

It can also be used to help preserve food. It has many uses, from cooking to supplementing water to preventing browning in fruits and vegetables.

Also, it is known as a vegetarian gelatin used in various dishes, including desserts and puddings. It can also be a thickener in many recipes, including salads, sauces, soups, and stews.

How To Substitute

To substitute Agar Agar for psyllium husk, mix one tablespoon agar agar with 1/4 cup boiling water. Then mix it with the psyllium husk and let it sit for 10 minutes before using it in your recipe.

Frequently Asked Questions

What Is Psyllium Husk?

Psyllium husk is a soluble fiber made from the seeds of the Plantago Ovata (psyllium) plant, specifically the husks. These husks are then ground into a fine powder and used as a laxative or food thickener. 

As a laxative, it swells and forms a gel-like substance when mixed with water, thus assisting with bowel movement and digestion.

Why Should I Use Psyllium Husk? 

Psyllium husk is an excellent source of fiber, so if you struggle with constipation or digestion issues, consider adding it to your meals. 

In gluten-free baking, you’ll need a binding agent to retain moisture and keep your baked goods from falling apart. Psyllium husk (or its substitutes) plays this role perfectly. 

How Often Should I Use Psyllium Husk Or Its Substitutes?

Currently, there’s no evidence to suggest that you can’t use these powerful superfoods as often as possible. So, use them in your meals daily, or if they overwhelm you, pick a frequency that you find convenient. 

Ensure you’re keeping fit and using these fibers responsibly to avoid issues like bloating and general discomfort.

14 Best Psyllium Husk Substitutes 

Prep time

15

minutes

Cooking time

1

hour 

Total time

1

hour 

15

minutes

If you’re looking for a gluten-free ingredient. Explore the best psyllium husk substitutes below.

Ingredients

• Chia Seeds

• Flax Seed

• Xanthan Gum

• Corn Starch

• Almond Flour

• Coconut Flour

• White Rice Flour

• Guar Gum

• Potato Starch

• Tapioca Starch

• Hemp Flour

• Konjac Gum

• Millet

• Agar Agar

Directions

• Choose your favorite substitute from the list given above
• Follow the directions given in the recipe after having substituted the ingredient in the correct ratio

Recipe Video

• Author
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Jess Smith

Hi, my name is Jess Smith, and I love cooking in my spare time. Around three years ago, I decided to give up my day job as a teacher to pursue my passion for food. While I have enjoyed sharing tips and tricks on Social Media, I have decided to expand my horizons through this blog.

Through this blog I hope to help others learn the basics and more intricate details of cooking. I know from personal experience how frustrating it can be to cook a meal, only to realize you are missing one ingredient from your list. This is why I love to write articles chatting readers through some great substitutes that can be used in an emergency.

I hope you will find this blog useful, and that it will help you to develop your culinary skills, to help you cook up a storm!

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