(See below for a keto friendly bread recipe)
When it comes to health issues, constipation is one of the most common problems we are asked about. Not only is constipation extremely uncomfortable, it can be detrimental to our health and wellbeing. Increasing our fibre intake, especially soluble fibre as well as increasing our water intake, fruit and vegetables can be beneficial in maintaining good bowel health.
Taking laxatives ongoing can also be detrimental to our health, as the bowel which is a muscle, can become lazy, which means over time we will need to take more and more laxatives.
One of the most well known and effective soluble fibres is psyllium husks. Psyllium has been found to help with constipation as well as diarrhea. Unlike laxatives, psyllium can be taken daily and is a great way to ensure we have regular fibre in our diet. Not only is it a soluble fibre, it’s also known as a bulking fibre as when it’s ingested and comes into contact with water, it swells and becomes a gelatinous mass moving the stool through the digestive tract. It has been found to be beneficial in softening the stools because of its ability to increase stool water content and therefore act as an effective laxative. It also draws water from the colon which in turn efficiently removes waste from the colon.
Interestingly, because it absorbs water in the digestive tract, it can also be helpful in treating mild diarrhea. It assists by firming up the stool thereby slowing down the stool passing through the bowel.
Because it is so effective as a gentle laxative it is helpful in treating and preventing haemorrhoids.
Psyllium is also an effective prebiotic which as I have written before acts like a type of fertiliser for the good bacteria in our gut, helping our good bacteria work more effectively.
Psyllium husks come from a shrub-like herb, generally grown in India. Unbelievably, each plant can produce up to 15,000 of these small gel-coated seeds which is where these psyllium husks are derived from.
Psyllium husks are available in many forms. Many of the more commercial brands on the market have artificial flavours and colours, plus fillers. One would have to ask of course, why a perfectly good, natural, healthy food needs to be tampered with. At Go Vita we only sell the natural form of psyllium husks.
Many of our customers are now following the Keto Diet and below is a very popular recipe with contains psyllium powder which is also available from our store. Psyllium powder is a ground up form of psyllium husks.
Keto Bread Rolls
5 tablespoons psyllium husk powder
1 1/4 cups almond flour
2 tablespoons sesame seeds
2 teaspoons baking powder
2 teaspoons apple cider vinegar
1 teaspoon Himalayan Salt
3 egg whites
1 cup boiling water.
Preheat oven to 350F or 175C. Blend dry ingredients in bowl, then add boiling water, apple cider vinegar, and egg whites to the bowl at the same time, beating with a hand mixer for 30 seconds to the consistency of a firm dough. Divide into 6 pieces, roll into bread rolls and place on a greased baking sheet in oven. Bake for 50-60 minutes.