Psyllium fiber
Nutrition-wise, Psyllium fiber is not a standalone food item, but rather a dietary supplement or ingredient used to increase fiber intake. Therefore, it does not fall under a specific food category. As a result, the appropriate category for this item is an empty string.
1 serving (9 grams) contains 35 calories, 0.0 grams of protein, 0.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
933.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 266.7 mg | 11% | |
| Total Carbohydrates | 213.3 g | 77% | |
| Dietary Fiber | 186.7 g | 666% | |
| Sugars | 0 g | ||
| protein | 0 g | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 133.3 mg | 10% | |
| Iron | 16.0 mg | 88% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Psyllium fiber
Psyllium fiber is derived from the husk of seeds from the Plantago ovata plant, which is primarily grown in India and other parts of Southeast Asia. It is commonly used in traditional Indian cuisine and Ayurvedic practices as a dietary aid. Nutritionally, psyllium is nearly pure soluble fiber, making it highly effective for promoting gut health and supporting digestion. It is low in calories, virtually fat-free, and contains negligible amounts of protein or carbohydrates, which makes it suitable for a variety of dietary plans. Psyllium's ability to absorb water and form a gel-like substance contributes to its usefulness in managing various aspects of health, especially digestion and heart health, when consumed as part of a balanced diet.
Health Benefits
- Supports digestive health by promoting regularity due to its high soluble fiber content, which improves stool bulk and consistency.
- Helps lower LDL ('bad') cholesterol levels by binding to cholesterol in the gut and preventing its absorption.
- Assists in stabilizing blood sugar levels as the fiber slows glucose absorption, making it beneficial for individuals with diabetes.
Dietary Considerations
Selection and Storage
Store psyllium husk in a cool, dry place in an airtight container to prevent moisture absorption. It can be mixed into water or smoothies before consumption.
Common Questions About Psyllium fiber Nutrition
What is the nutritional content of psyllium fiber?
Psyllium fiber is low in calories, with about 20 calories and 5 grams of dietary fiber per tablespoon (about 9 grams). It contains almost no protein, fat, or vitamins, but its high soluble fiber content is its key nutritional benefit.
Can I use psyllium fiber on a keto or low-carb diet?
Yes, psyllium fiber is suitable for keto and low-carb diets. It is almost entirely fiber, which does not significantly impact net carbohydrate intake, making it ideal for maintaining ketosis.
What are the health benefits of psyllium fiber?
Psyllium fiber supports digestive health by promoting regular bowel movements and alleviating constipation. It can also help lower cholesterol levels, support heart health, and regulate blood sugar levels due to its ability to slow digestion and manage glucose absorption.
How much psyllium fiber should I take daily?
A common daily serving recommendation for psyllium is 1 to 2 teaspoons (about 5-10 grams), stirred into water or juice. It’s best to start with a smaller amount and increase gradually to avoid digestive discomfort. Always drink plenty of water with psyllium to prevent choking or blockages.
How does psyllium fiber compare to other fiber supplements?
Psyllium fiber is unique due to its high soluble fiber content, which forms a gel when mixed with water, unlike some insoluble fibers like wheat bran. This makes it particularly effective for regulating gut health and cholesterol compared to other fiber types. Additionally, psyllium is often better tolerated than synthetic fiber supplements.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
