If you're hunting for the latest and greatest superfoods, you've likely come across flaxseed and psyllium husk. While these ingredients may share similar nutrients, they also share several differences. So, before you begin cooking with either of them, we recommend learning more about their uses. Continue scrolling as we dive into the differences between flaxseed vs. psyllium husk and their many benefits.
Flaxseed
Flaxseed isn't new to the superfood world. In fact, people have been enjoying it for thousands of years. Flaxseed is the seed of the flax plant. It can be eaten whole, as an oil, or ground into powder. The many benefits of flaxseed place it at the top of the superfood list, right next to bone broth and matcha—and for a good reason! Flaxseeds nutrients have been linked to better brain health, hormonal balance and even improved sleep, and incorporating more of them into your diet will surely help you reach your health goals.
Benefits of Flaxseeds
There are some significant perks associated with eating flaxseed. From improved digestion to plant protein, here are a few of the many benefits of flaxseeds.
Flaxseed Nutrients
Golden Flaxseed
Serving Size 3 Tbsp
Calories 170
Total Fat 11g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 2.5g
Cholesterol 0mg
Sodium 10mg
Total Carbohydrate 10g
Dietary Fiber 8g
Total Sugars 0g
Protein 6g
Vitamin D 0mcg
Calcium 56mg
Iron 2mg
Potassium 269mg
Gut Health
Flaxseeds are full of fiber, a nutrient that is essential to good gut health. When consumed, dietary fiber increases the weight and size of your stool and softens it. Because bulky stools are easier to pass, eating adequate amounts of fiber can help keep you regular and reduce the chances of digestive issues like diarrhea and constipation.
Fiber also acts as a binding agent. In your stomach, fiber binds to anything that needs to be pulled out. This process slows digestion and prevents the stomach from emptying too quickly into your small intestine, increasing nutrient absorption. A healthy amount of fiber means you'll get more nutrients from the food you're already eating.
Healthy Fats
Flaxseed contains alpha-linolenic acid (ALA). ALA is an omega-3 fatty acid found in nuts, vegetables and oils. Omega-3 fatty acids like ALA have been shown to reduce inflammation levels in the body and may also help prevent chronic diseases. ALA also lowers blood pressure levels, making flaxseeds an excellent option for individuals with high blood pressure.
Filling
If you find yourself hungry between meals, the dishes you're eating might not be filling enough. In addition to regularity, another benefit of the fiber found in flaxseed is that it can help keep you feeling fuller for longer. The slow digestion and added bulk that fiber provides keep you feeling full and satiated between meals, which may reduce your cravings for sweet or processed foods.
Psyllium Husk
While psyllium husk might not look like a typical superfood, it's overflowing with powerful nutrients. Psyllium husk is a fiber harvested from the seed Plantago ovata. Plantago ovata is commonly found in India and is one of the world's most popular sources of soluble fiber. So if you want to add more fiber to your diet, skip the supplements and head straight for psyllium husk. Making natural psyllium husk a part of your daily health routine is an excellent way to relieve constipation and boost overall digestive health.
Psyllium Husk Benefits
Regularity isn't the only benefit that psyllium husk provides. This seed boasts many health benefits and is a fantastic addition to any healthy diet. Let's take a closer look at its benefits below.
Balances Blood Sugar
The fiber found in psyllium husk can help you maintain healthy blood sugar levels. If you struggle with blood sugar imbalances, you've likely noticed how it affects your health. Fatigue, mood swings and irritability are all symptoms of a blood sugar imbalance, and psyllium husk has been shown to positively affect those toiling with these symptoms. When consumed regularly, psyllium works to balance your blood sugar and keep you feeling your best.
Digestive Health
We mentioned that psyllium husk works wonders for constipation, but it can also improve the overall health of your gut. Psyllium husk is a highly absorbent food; when it comes in contact with water, it bulks up to form a gel-like consistency. This gel-like substance helps keep the food in your digestive system moving and keeps you feeling full and satiated. Eating psyllium husk will also benefit your gut microbiome—an ecosystem of bacteria inside your colon that directly affects gut health and the health of your immune system.
Types of Psyllium Husk
Psyllium husk is widely available in grocery stores and sold in many forms—the two most common being: psyllium husk powder and psyllium husk capsules.
Psyllium Husk Powder
Psyllium husk powder can typically be found in the health food section of your local grocery store. It can be taken as a supplement, added to baked goods, combined with water, or added into smoothies. Cooking with psyllium husk powder is a great way to increase your daily fiber intake. That being said, it's worth noting that psyllium husk absorbs nearly 20 times its weight in water. Therefore, when eating it regularly, you'll need to ensure that you remain hydrated by drinking plenty of water.
Psyllium Husk Capsules
Psyllium husk capsules are a great way to increase your fiber content quickly. The capsules can be taken with a glass of water and are ideal for individuals who do not like the texture of psyllium husk powder.
Flaxseed vs. Psyllium Comparison
Flaxseeds and psyllium husk are excellent additions to your diet, especially for individuals struggling with digestive symptoms like constipation. And while they share many similarities, they are also very different. Here's a comparison of flaxseed vs. psyllium husk to help you determine which will work best in your diet.
Fiber
When compared to psyllium husk, flaxseed had a better mix of soluble and insoluble fiber. Flaxseed contains more insoluble fiber, whereas psyllium husk contains more soluble fiber. This is why psyllium husk is often used as a laxative because it transforms into a gel-like substance quicker than flaxseed. Though the gelling of psyllium husk makes it easier to pass stool, it also absorbs a lot of water in the process, so you'll need to drink more water to remain hydrated. Dehydration or not drinking enough water when eating psyllium husk may induce or aggravate current constipation.
Lignans
Lignans are naturally occurring plant compounds that work as antioxidants within the body. Flaxseeds are among one the best sources of lignans, whereas psyllium has none. Lignans have antioxidant properties and are believed to protect your cells from free radicals that could cause them damage.
Omega-3 Fatty Acids
Psyllium is a naturally fat-free food source, and because of that, it's not an excellent source of omega-3 fatty acids.
Flaxseeds are an excellent source of alpha-linolenic acid, an omega-3 fatty acid commonly found in plant-based foods. Omega 3 fatty acids are essential for many functions in the body and have been linked to reducing inflammation and improved heart and brain health.
Nutrition
When it comes to nutritional value, flaxseeds are the winner. Flaxseeds contain various nutrients, including fiber, fat and protein. In comparison, psyllium husk lacks fat and protein. That being said, psyllium husk may be a better option for individuals watching their calorie intake, as it contains nearly half as many calories as flaxseeds.
Uses
Both flaxseed and psyllium husk can be used in several ways. These two ingredients can be enjoyed on their own, worked into baked goods, or used to create delicious sauces. The way you use flaxseed vs. psyllium husk will depend on your unique dietary needs and baking preferences.
Flaxseed Recipes
Eager to begin adding flaxseed to your diet? These two recipes are an excellent place to start.
Raspberry Oat Smoothie
Looking for a quick on-the-go breakfast that will keep you full until lunch? Try out this Raspberry Oat Smoothie. Overflowing with delicious fruity flavor, it's full of wholesome ingredients like Gluten Free Organic Old Fashioned Rolled Oats and Organic Golden Flaxseed Meal to ensure your day is off to a good start.
Hearty Oatmeal Pancakes with Flax and Chia
Make these Hearty Oatmeal Pancakes with Flax and Chia for another delicious breakfast menu to add to your recipe book. Filling and naturally nutritious, they're a great way to sneak essential vitamins and minerals into your kid's food without them ever noticing.
Now that you know how flaxseed compares to psyllium husk, it's time to use it in your dishes. Choose from one of the recipes above, or visit our online recipe book for more great ideas. From the Bob's Red Mill Family to yours, have a healthy and happy day!
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