Healthy Homemade Psyllium Fiber Supplement (like Metamucil)
I don’t like psyllium. Never did, never will. When it’s dissolved into water, juice, smoothies, etc it turns into this disgusting gel-like goo. Not to mention, it clumps up and feels like you’re swallowing that bubble tea that everyone seems to like (except me, of course… I’m the pickiest eater of all).
I guess that’s why companies make psyllium more palatable by adding quite a few other ingredients (i.e. refined white sugar, aspartame, artificial food flavorings, artificial food colorings and preservatives). Yuck.
But not this Healthy Homemade Psyllium Fiber Supplement! This all-natural DIY recipe is zero-calorie, fat free, low carb, gluten free and vegan.
It dissolves just as easily as the storebought stuff and isn’t spit up-inducing like psyllium powder alone (sorry for the graphic language, but it’s true… swallowing chunks of psyllium goo is just plain old grrrross)!
Healthy Homemade Psyllium Fiber Supplement (like Metamucil)
Ingredients
- 170g (1 cup + 3 tbs) Psyllium Husk Powder
- 1 cup Powdered Erythritol (or Stevia in the Raw)
Instructions
- Whisk together the ingredients in a very large bowl.
- Transfer the mix into jars, tightly seal, and store in a cool, dark place, such as the pantry. To use, add 1 tsp of the mixture into a blender or shaker cup along with 1 cup of liquid (water, milk, juice, etc.).
- Blend or shake vigorously. It will thicken the longer the mixture sits, so add more liquid if you don't like it like that.
Recipe Notes
Make sure to drink lots of water when taking a psyllium fiber supplement. Always ask your doctor if fiber supplements are safe for you to consume. Every body is different, and your body is your temple. Take care of it and love it unconditionally 🙂
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With love and good eats,
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– Jess
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Indulge − no strings attached!
I’m going to give this a try, thanks very much for the recipe 🙂
You have so many recipes I want to try. I would like to make the coconut fudge without making such a huge batch of this. Can you tell me approximate proportions on this? Like is it about 50/50 psylli/sweetener by volume or weight?
Shauna-
I totally get ya, I still have an entire jar full of this supplement in my pantry… even after a bajillion recipe trials of failed fudges and other recipes 😉
The ratio is nearly 1:1, but there is a tad bit more psyllium than sweetener.
For a much smaller batch, use 5 tbs of Psyllium Husk Powder + 4.33 tbs Sweetener (4 tbs + 1 tsp)
I hope this helps! And I hope you LOVE the Coconut Fudge! 🙂
-Jess
Hi Jessica,
I recently have fallen in love with your website and I can’t find an answer to this question ANYWHERE: so maybe you can help?
If I purchase psyllium seeds and grind them in a food processor is this going to be the same thing as psyllium husk powder? My local grocery store doesn’t carry any in the powdered form. I’m not opposed to purchasing the powder online but I’ve already purchased the seeds and don’t want to waste them.
Thank you for your time!
– Devyn
Devyn-
I’m so glad you like my blog! 🙂
As for the psyllium, I’m not quite sure because I’ve never bought actual psyllium seeds… I googled it and found this helpful forum:
http://www.healingwell.com/community/default.aspx?f=38&m=2152224
They said that the psyllium seed is different than the husk, so I’m assuming they are two different things… kind of like how a wheatberry is different from wheatgerm and the husk/hull.
However, if you got a big batch of the psyllium seeds you can try grinding just a portion of it! Mix a 1/2 teaspoon of the psyllium seed powder with 1 tablespoon of water and if it gets SUPER thick, then I think it will be a fine substitute 🙂
I hope this helps!
-Jess
I suffer from irritable bowel syndrome and it has been acting up really bad the last year or so. it is recommended I take Metamucil but have not been for the reasons you stated. I got my psyllium husks and coconut sugar today and going to try this. thanks for this recipe!
Kelly-
I’m sorry to hear that! I hope you like the recipe and I hope your symptoms get better as soon as possible! 🙂
-Jess
I’ve been playing around with this. I don’t like all the sweetener and have been trying to think of other things to use. Right now I’s using a mix of powdered psyllium, psyllium husks, and a bit of xylitol and stevia. Maybe 1/10 sweetener – it’s sweet enough, but still pasty.
It also doesn’t seem to work as well as the Kirkland stuff from Costco that had all the crap in it.
This recipe is basically the same as Metamucil, only natural. The less sweetener you use, the more concentrated the psyllium will be… and psyllium gets VERY gooey and slimy when water gets added since it’s a soluble fiber. If you don’t want it pasty, use more sweetener or use less psyllium 😀
-Jess
I know, was trying to think of a third ingredient. Maybe flax.
I love the idea of making my own fiber supplement without sugar and ESPECIALLY without NutraSweet. However, your recipe calls for using Stevia In The Raw, which is anything but. It contains another carbohydrate as a filler and I will not use that. I use organic Stevia powder to sweeten things. Is it possible to change the recipe to use organic Stevia powder? And would you happen to know the amount of stevia powder since it is extremely sweet. I will not go back to Metamucil or any product containing anything artificial or sugar. Your help would be greatly appreciated. THANK YOU!
What stevia powder do you use? Because depending on what brand/product it is, I can recommend how much to use in this recipe 🙂
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I’m trying to get my glucose down and ketones up and the Metamucil I take has aspartame which raises glucose levels. My Ketones at 1.0 trying to get it to 3.0 to aid in my cancer treatment. Thanks fir the tip. Gonna give it a try.
There’s a chance that the maltodextrin in the Stevia in the Raw can have an affect on your ketone levels, but there are some substitutes you can also try, such as powdered erythritol. Hope you like the recipe! 🙂
Hi! I was wondering if I can give this to my 3 year old and how much?
Thank you!
I’m not a Registered Dietitian, but you should definitely consult one or your doctor about what is best to feed your child! 🙂
so where does one find these ingredients? i have never seen any in any stores, ever.
The ingredients I use are linked right in the recipe box… just click on the ingredients 🙂
I’ve seen these ingredients at all of my local grocery stores (HEB, Whole Foods, even Target), you just gotta look for them, or ask an employee for help if you can’t find them.
My mom has been using Metamucil for more than twenty years. Last summer she had colon cancer surgery and still does Metamucil. But it’s $25 for sugar free unless I find her a coupon. Metamucil has Maltodextrin plus other crappy chemicals. I’ll look online for psyllium husk powder and she has Splenda or the Walmart equivalent.
My only concern is she likes the orange flavor Metamucil. I need a substitute and other flavors, too. I’m thinking about powdered drinks like sugar free Crystal Light or equivalent brand. Would that work and how much is needed per dose?
$25 for a tub of Metamucil?! I had no idea it was so expensive! I bought it once but after that I thought, dang, I could make it myself!
And you’re a genius! I wasn’t sure how to add a flavor, but adding a powdered drink mix is a great idea. If this recipe makes 2 cups of DIY Metamucil, I’d suggest replacing ½ cup of the Powdered Erythritol with ½ cup of your powdered drink mix of choice 🙂
I hope your mother likes the recipe!
Hi Jessica, this is for Lauren who was wanting to add flavor without all the ‘crap in it’. I was going to suggest for those wanting a citrus flavor, the products called “True Lemon, True Lime, has a Grapefruit flavor and an Orange flavor”. These are dehydrated crystals ( I keep them on my shelf btw for recipes when i am out of Citrus for baking, etc for flavor enhancing). There is NO SWEETENER in these products so if you use Erythritol, or powdered Stevia, etc. it works just fine. Personally I would avoid crystal light unless you can handle aspartame, acesulfame potassium. Crystal Light pure has stevia in it. Just a FYI. I will be making it myself as well, since low thyroid seems to = high cholesterol and with IBS, this sounds like a good fix.
Thanks, Jessica, for the original recipe and Mary Miller for the hint for ‘True’ products – grabbed them all to make a batch!
Any hints on making a batch of the Metamucil ‘thins’ cookies on the cheap and healthy?
Inaccurate conversion. When I weigh 170 grams of psyllium husks on 2 different, but accurate scales, it converts to just under 2 cups, not 1 cup psyllium as listed. I used the 170 g psyllium plus 1 cup of erythritol and these measurements work well!
That may just be the weight difference between psyllium husk and the finer-ground psyllium husk powder.
Hi, Jessica. I noticed that in the recipe, you add 1 tsp to beverage but in the nutritional facts info box, it says one serving is 1 Tbsp. Which should I go by? I know that 3 tsp is 1 Tbsp, so does that mean you should have 3 servings a day? Thanks, Annette
One serving is 1 tbs but you don’t have to use a full serving when using it. It’s all up to you. And because every body is different, your needs for fiber is different than other people. I personally need more fiber while my sister doesn’t need any supplements at all… so I’d suggest starting out with 1 tsp, and if you need more, just adjust by another tsp, and so forth 🙂
I don’t like anything sweet, except honey. Does it have to be sweetened?
If you don’t want anything sweet, then you can just take psyllium as it is. Most people are turned off by the taste of it, which is why I added a sweetener 🙂
The key to lump-free Metamucil is to stir it as soon as you add it to water. Keep the container of Metamucil at room temperature and add it to cold water. A couple stirs is all it needs. (For those times when you can’t make your own. Thank you for the recipe.)
Have you ever mixed just the husk with a protein type drink mix like KOS/Vega or just do creed what it might do vs with stevia alone?