My diet:

Psyllium husk (Ispaghula)

No E-numberThickeners & gumsOrigin: Plant
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Every diet

VeganYes
Gluten-freeYes

Psyllium is a seed husk, not a gluten grain.

HalalYes
KosherYes
KetoYes

The husk is fiber. It is not a sugar.

Low-FODMAPDepends

A small spoon is often fine. A large dose still ferments.

The short answer
Psyllium husk is the fiber coat of Plantago seeds. It is vegan, gluten-free and used as fiber rather than sugar. Take a large spoon with water, the way laxative labels already say.
Generally safe

Fine for most people at normal amounts.

E-numberNone
Comes fromPlant
What it doesThickeners & gums
Glycemic index—
Daily limitNot set
Also calledPsyllium husk, Psyllium

Rules by country

🇺🇸 US FDANot evaluated as an additive
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

Psyllium husk is a food fiber, not an E-number. The US, the EU and Canada do not regulate the culinary husk as an additive. Drug labels for psyllium laxatives require a full glass of water, because the dry husk swells and can choke someone who swallows it dry. The same physics applies to a large spoon in a kitchen.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

A little psyllium turns a gluten-free dough sticky and holds a loaf together. In a glass of water it becomes a thick gel within a minute.

Where it comes from: Psyllium husk is the outer coat of the seeds of Plantago ovata. The coat is almost entirely soluble fiber. In water it swells into a gel, which is why a teaspoon can replace gluten's stretch in a loaf and why laxative labels tell you to drink a full glass with it.

Why it’s in food

  • Replaces gluten's stretch in bread
  • Thickens a smoothie or a jam
  • Adds fiber to a cereal
  • Forms the gel in some fiber supplements

Often found in

Gluten-free breadHigh-fiber cerealFiber drinksSome jamsKeto-style tortillasCrackers

Also listed as: Psyllium husk, Psyllium, Ispaghula, Psyllium seed husk, Blond psyllium

Health & gut impact

Drink water with itUnder study

Psyllium swells as soon as it hits water. Laxative labels tell you to mix it with a full glass so the gel forms in the glass, not in a dry throat.

Psyllium laxative labeling

Fiber, not a stimulantBenefit

The husk is soluble fiber. It softens stool by holding water. It is not a stimulant laxative.

Monographs on ispaghula husk

What can I use instead?

Flaxseed

Ratio: Grind it and use more

Best for: Moisture in a gluten-free loaf

Xanthan gum

Ratio: Use far less gum than husk

Best for: Structure in gluten-free bread

Related

More thickeners & gums:

Acetylated distarch adipate E1422Acetylated distarch adipate (E1422) is a modified starch used in frozen foods and sauces. It is allowed. The US name on the label is usually just modified food starch, and it still counts as carbohydrate.Generally safeAgar-Agar E406Agar-agar (E406) is a seaweed gel that sets firmer than gelatin. It's safe, vegan, gluten-free, keto and kosher, and is the easiest plant swap for gelatin.Generally safeArrowroot (Arrowroot starch)Arrowroot is a tasteless starch from a tropical rhizome. It is vegan and gluten-free, it makes a clear gel, and it is not keto.Use in moderationBeta-glucan (β-glucan)Beta-glucan is the soluble fiber in oats and barley that the FDA's heart-disease claim is about, at 3 grams a day. Barley versions contain gluten. Yeast versions are a different fiber and do not carry that claim.Generally safe

Common questions

Is psyllium keto?

Yes. It is a fiber, not a sugar. Count the spoon, not a myth that fiber is carbohydrate-free in every brand's math.

Why does gluten-free bread use psyllium?

The gel mimics some of the stretch that gluten would have given the dough.

Is Psyllium husk safe?

Generally safe (90/100). Psyllium husk is a food fiber, not an E-number. The US, the EU and Canada do not regulate the culinary husk as an additive. Drug labels for psyllium laxatives require a full glass of water, because the dry husk swells and can choke someone who swallows it dry. The same physics applies to a large spoon in a kitchen.

Is Psyllium husk gluten-free?

Yes. Psyllium is a seed husk, not a gluten grain.

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Scientific sources & regulatory citations
  • Psyllium laxative labeling
  • Monographs on ispaghula husk