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Psyllium (thickener)

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Psyllium-featureAre you looking for a way to thicken your recipes plus have the added benefits of nutrition? Psyllium is a wonderful option that delivers both.

What is psyllium?

  • It is a plant-derived soluble fiber, available as coarse “husks” or finely ground.
  • Pure psyllium seed husk contains no gluten. The psyllium plant is not a wheat.  Look for a premium, pure product with no additives if you are on a celiac diet.

Health Benefits:

  • 1 ounce has: Calories 91 / Fat 0 g / Carb 22.7 g / Fiber 22.7 g / Protein 0 g
  • Studies have shown that psyllium relieves constipation. When combined with water, it swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract.
  • Due to the fiber in psyllium, it has been shown that a high fiber diet may help lower insulin and blood sugar levels and improve cholesterol levels in people with diabetes.
  • Studies also show that a diet high in water-soluble fiber is associated with lower triglyceride levels, and a lower risk of cardiovascular disease.
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  • Be sure to increase your water intake when eating foods that include psyllium.

How do I use psyllium?

  • You can use it as an egg substitute in recipes.
  • It can be used to thicken and give body to fillings, puddings, and sauces.  Once added to a recipe, allow the ingredients to sit for 10+ minutes. This gives the psyllium time to activate and thicken.
  • For best results, use a maximum of 1 tsp of ground psyllium per 2 cups total recipe volume.  Whisk or blend briefly into a recipe.  Be careful to not over-blend.


This web-site is not intended to provide medical advice.  All content, including text, graphics, images and information available on this site is for general informational, entertainment and educational purposes only.  The content is not intended to be a substitute for professional diagnosis or treatment. The author of this site is not responsible for any adverse effects that may occur from the application of the information on this site. You are encouraged to make your own healthcare decisions, based on your research and in partnership with a qualified healthcare professional.

6 thoughts on “Psyllium (thickener)

  1. Gudula says:

    Hi Sue,
    Why does the recipe need to be chilled? Does the psyllium expand better in the cold?
    I am playing around with a biscuit recipe and am trying to replace the egg and baking soda with the psyllium.

    Thank you for your insights,

    • amie-sue says:

      What recipe Gudula?

      • Gudula says:

        Hi Amie-Sue
        Under “how do I use psyllium”, third paragraph you mentioned to at least let the recipe (I am assuming any recipe using psyllium) chill for 2 hours.
        Thank you!

        • amie-sue says:

          Gotcha Gudula…. it will always depend on what you are incorporating it into. The psyllium is a great thickener and sometimes need to time to set up. I am going to remove that from the paragraph because it sounds confusing with out detailed information. Just take it recipe by recipe, once it reach the right texture you are good to go. :) amie sue

  2. Amie Sue,

    I am allergic to psyllium husk. Do you have a recommendation for an alternate thickener? Will additional flax seed work?

    I made your Blackberry “Cheese”cake for my daughter’s bridal shower and many had no idea it wasn’t cheese! I received many compliments. Two years later, she’s requesting it for her birthday cake.

    Thank you!


    • amie-sue says:

      Hello Linda,

      Sorry to hear about your allergy. Ground flax or chia seeds can be a good option, it would depend on the recipe.

      Raw cheesecakes are amazing, aren’t they!? Happy to hear that it was a hit. I appreciate you sharing. :) Blessings, amie sue

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