Boost Your Gut Health on the Keto Diet With ORGANIC INDIA’s Psyllium HuskSeptember 16th, 2020
The keto diet’s claim to fame is its swift results. Studies have shown that people who follow the diet experience rapid weight loss within the first two to three weeks of committing to keto, along with effects like appetite reduction and ridding excess water from the body.
In a nutshell, the keto diet involves increasing your fat intake and decreasing your consumption of carbohydrates. Limiting carbs causes your body to enter ketosis, a metabolic state in which your body derives its energy from fats instead of glucose. This drastic shift in the foods you’re able to eat limits many of the high-fiber staples the body depends on to maintain gut health. We’re here to help you keep your digestive system in balance with tips, recipes, and products that fuel your gut microbiome, such as ORGANIC INDIA’s Cinnamon Spice Psyllium Pre & Probiotic Fiber.
Why Gut Health Can Be Hard On The Keto Diet
This high-fat, low-carb diet boasts a sizable host of benefits, including lower blood pressure, more stable blood sugar levels, and improved mental cognition. However, many high-carb foods are also high in fiber—think grains, starchy vegetables, and legumes.
Fiber is key to maintaining digestive health: it keeps you “regular” (if you know what we mean), reduces constipation, and protects against hemorrhoids and stomach ulcers. The keto diet may also alter your gut microbiome composition, which in turn affects immunity, mental health, and digestion. The research on keto’s microbiome effects is mixed, with some studies showing negative effects such as increased inflammation, and others showing positive ones, like reduced concentrations of harmful forms of gut bacteria.
Tips & Tricks For Gut Health On Keto
Maintaining your gut health on keto doesn’t have to be hard. To ensure the health of your digestive system while on this high-fat, low-carb diet, incorporate these four tips:
- Get your probiotics: Low-carb fermented foods like kombucha, yogurt, and kimchi are not only delicious, but are also packed with probiotics, which provide healthy bacteria to support your gut microbiome.
- Seek out butyrate: This short-chain fatty acid (also known as butyric acid) has anti-inflammatory effects, making it a great way to support gut health. It occurs naturally in keto-friendly staples like ghee and cheese.
- Find fiber where you can: Make sure you’re keeping your gut resilient by incorporating low-carb and high-fiber foods like almonds, chia seeds, arugula, and avocado into your meals.
- Incorporate prebiotic foods: Prebiotics feed the healthy bacteria inside your gut. Because they are largely fermentable carbohydrates, humans cannot digest them, meaning their sole purpose is to nourish probiotic gut bacteria. Without prebiotics, your probiotic foods may not work as effectively. Psyllium husk is a great prebiotic supplement. From relieving constipation to improving immunity, this natural remedy is a great partner to the keto diet.
Benefits of Psyllium Husk
This potent form of fiber is made from the seed husks of the Psyllium plant. The seeds husks are powerful advocates for digestive health. They soak up water in your gut, promoting regularity without increasing flatulence. Studies have also shown that taking soluble fiber like psyllium also promotes heart health and lowers cholesterol.
How to Use Psyllium Husk
The digestive benefits of psyllium have been known for thousands of years, but many psyllium products contain harmful additives like maltodextrin, artificial sweeteners, and yellow dye #7, a color derived from petroleum processing. ORGANIC INDIA products contain 100% organic psyllium, live probiotic cultures, and Triphala, another Ayurvedic formula that promotes digestive health. To top it all off, their psyllium products are keto-friendly.
A Keto-Friendly Recipe that Supports Gut Health
Keto Mixed Berry Cake Bars
Psyllium husk isn’t only a great way to maintain your gut health—it also acts as a delicious keto flour. After attempting to recreate a keto version of a berry breakfast bar, Mira of My PCOS Kitchen was finally able to nail the treat’s fluffy consistency with psyllium husk. Check out additional recipe notes and nutrition facts here.
Yield: 12 cake bars
Active Time: 15 minutes
Total Time: 50 minutes
140g mixed berries (frozen or fresh)
1 tablespoon Thrive Market Apple Cider Vinegar
1 tablespoon lemon juice
1 teaspoon Thrive Market Vanilla Extract
75 ml unsweetened almond milk
1/4 teaspoons Thrive Market Stevia
4 tablespoons unsalted butter (melted (or Thrive Market Refined Coconut Oil))
175g (1.5 cups) Thrive Market Blanched Almond Flour
55g (6 tablespoons) Thrive Market Coconut Flour
1 teaspoon Thrive Market Stevia
1 tablespoon ORGANIC INDIA Psyllium Husk Powder
1 teaspoon Thrive Market Baking Powder
1/2 teaspoons Thrive Market Baking Soda
1/2 teaspoons Thrive Market Mediterranean Sea Salt
Preheat the oven to 350° Fahrenheit. Combine the wet ingredients in a large bowl and let sit for a couple of minutes. Combine the dry ingredients in another large bowl. Pour the wet ingredients into the dry ones and combine with a silicone spatula. Let sit for a minute to let the psyllium husk powder and coconut flour absorb the liquid. Add the berries to the batter and mix. Place a piece of parchment paper over a 9×13″ pan. Pour the batter into the pan and spread evenly. Bake for 35 minutes in your preheated oven. Check the middle of the cake with a toothpick, if it’s still a bit gooey, bake another 5 minutes.