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Psyllium Alternatives

Psyllium is grown in India and the U.S. imports the most in the world. Psyllium is a soluble fiber used in products such as Metamucil, Fiberall and Isabgol. Psyllium can be used to treat constipation, diarrhea and as a dietary fiber supplement. On the down side psyllium can be a severe allergen for some and can cause bloating and/or gas for others. Psyllium also needs a large amount of water accompanying it for it to be properly digested.

  1. Oat Bran

    • Oat bran contains approximately five grams of fiber per a third of a cup, whereas psyllium contains more than 10 times that amount at 71 grams. Oat bran is a whole grain which contains three layers known as the endosperm, the germ and the bran. The outer bran layer contains the majority of the fiber. Oat bran not only helps to lower cholesterol but can keep blood glucose in check. Oat bran was considered the trendy health food in the eighties while psyllium is much more popular today.

    Legumes

    • A single cup of legumes can provide up to 65.1% of the daily value for fiber. Legumes such as peas, bean and lentils can provide a large amount of soluble fiber that contain vitamin A as well as protein. Dried peas contain cholesterol lowering fiber and also helps to manage blood-sugar disorders. The amount of high fiber prevents blood sugar from quickly rising after a meal. Lentils can be quicker to prepare and are available throughout the year. Legumes tend to be much less expensive than psyllium.

    Rolled Oats

    • Rolled oats are a soluble fiber much like psyllium. Rolled oats contain beta-glucan, a specific type of fiber not contained by psyllium. Studies done since the 1960s have come to show that individuals with high cholesterol (more than 220 mg/dl) can lower their cholesterol by 8% to 23% by consuming only three grams of oat fiber a day. This can be found in a bowl of oatmeal. Lowering cholesterol can reduce the risk of heart attack and stroke. Not only do oats have fiber benefits, but they are a good source of selenium. An important antioxidant, selenium can help to decrease asthma symptoms as well as aid in the prevention of heart disease.

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