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Is psyllium husk low FODMAP?

If you’re on the low FODMAP diet and have been using a lot of gluten free recipes, you have probably seen psyllium husk on at least one ingredient list. Hey, most of my bread or yeasted dough recipes (like these gluten free vegan hot cross buns) have psyllium husk as an ingredient. Which might have lead you to wonder: is psyllium husk low FODMAP?

This post has been reviewed for information and FODMAP thresholds in May 2024. All posts are regularly reviewed to ensure they remain up to date with Monash’s research.

Is psyllium husk low FODMAP?

Psyllium husk is thought to be low FODMAP. Currently, there is no entry for psyllium husk on the Monash FODMAP app. However, Monash recommend psyllium husk for increasing fibre on the low FODMAP diet, and speak of it’s low fermentation as a soluble fibre. See the articles below for more information.

All that said, people have different experiences with fibre. Some fibre might work well for you, and not for other people. Until Monash adds an entry for psyllium, it’s best to start small and in amounts that don’t cause you any symptoms.

An aerial macro image of psyllium husk

What is psyllium husk and why is it used in gluten free baking?

Psyllium husk is a soluble fibre from a shrub like herb called plantago ovata. Upon close inspection, psyllium husks are actually tiny gel coated seeds. Like chia seeds, the gel swells up when it comes into contact with water. It absorbs a considerable amount of liquid, which is why psyllium husk works so well. It adds bulk and liquid to stools, both of which can aid in moving them through the digestive tract.

Psyllium husk is a great ingredient in gluten free baking for a number of reasons. It provides structure and elasticity, and also absorbs a lot of liquid, which is a godsend in gluten free baking. It comes in the whole flake form or in powder form. The powder is more absorbent than the flakes, so they are used a little differently in recipes.

A close up macro image of a pile of psyllium husk flakes on a white speckled ceramic plate

Is the low FODMAP diet a gluten free diet?

The low FODMAP diet is not a gluten free diet. However, a lot of gluten containing grains are high FODMAP. This means that lots of low FODMAP baked goods tend to be gluten free.

Of course, there are thresholds of wheat containing products that are low FODMAP. For example, 24g or approximately 1 slice of white bread is low FODMAP. The problem can be that most people don’t want to eat a single slice of bread (we want more!) which is where gluten free bread can come in handy.

Low FODMAP uses for psyllium husk

Psyllium husk can be used as a standalone fibre supplement, an addition to a meal, or as a binder for baked goods. Essentially every recipe for bread or yeasted baked goods I’ve developed contains psyllium husk, but the following are my favourite ways to use psyllium husk.

Buckwheat bread

This buckwheat bread uses mostly buckwheat flour (with a little bit of tapioca flour) for a wholesome and earthy loaf. Psyllium husk creates structure and absorbs enough liquid for a moist and chewy bread.

Gluten free buckwheat bread
An easy and delicious gluten free bread that is vegan, xanthan gum free and nut free as well as low FODMAP.
Check out this recipe
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.

Gluten free porridge

This gluten free porridge uses rice flakes for the bulk and chia seeds for binding and cohesiveness. A sprinkle of psyllium husk powder would add extra thickness and an easy source of soluble fibre.

Gluten free porridge
An easy gluten free porridge that is made with rice flakes. Add a sprinkle of psyllium husk along with the chia seeds for extra fibre.
Check out this recipe
An aerial image of a sunlit bowl of gluten free porridge topped with banana coins, maple syrup and toasted hemp seeds. The bowl sits on a white marble table and two water glasses sit to the top left of the image
An aerial sunlit image of a bowl of gluten free porridge topped with bananas, maple syrup and yoghurt

Gluten free sourdough bread

My gluten free sourdough bread recipes use psyllium husk as the binder. It performs a particularly important role in boules, where the bread needs structure to bake upwards. This recipe is the first gluten free sourdough recipe I published, and still one of my favourites.

Gluten free sourdough bread
An easy and delicious gluten free sourdough bread that is low FODMAP and can be customised to suit your needs.
Check out this recipe
A side on image of a loaf of gluten free sourdough being held against a dark backdrop. It sits on a white ceramic plate atop a white linen tablecloth. A hand extends out to sprinkle flour onto the loaf from the top left corner.

Vegan, gluten free blueberry muffins

These vegan, nut free and xanthan gum free muffins use (optional) psyllium husk for a slightly different purpose. Here, it aids the muffins in keeping the blueberries suspended in the batter.

Vegan gluten free blueberry muffins
Nut free, egg free and starchy flour free, these muffins couldn't be quicker to make.
Check out this recipe
A close up of some vegan, gluten free blueberry muffins in a rustic muffin tray
A stack of blueberry filled vegan, gluten free muffins against a mottled blue backdrop

Gluten free focaccia

This fluffy and delicious gluten free focaccia has psyllium husk to thank for it’s structure and beautiful open crumb. Finished with some low FODMAP toppings, it is a simple low FODMAP gluten free bread.

Gluten free focaccia
An easy and fluffy gluten free focaccia without xanthan gum, eggs or dairy.
Check out this recipe
A close up aerial image of a gluten free focaccia that is golden brown and topped with green olives, kalamata olives, sage leaves, rosemary sprigs and flaky sea salt
A side on view of a caprese focaccia sandwich made using gluten free focaccia dough. The sandwich sits on a white marble table against a white backdrop

Gluten free sourdough pizza bases

I love these sourdough pizza bases for their ease. You can mix up the dough on a Friday night and have ready fermented pizza bases all weekend long. Psyllium husk absorbs enough moisture to keep the bases moist, and helps emulate the chewy texture of a traditional pizza base.

Gluten free sourdough pizza bases
Low FODMAP, xanthan gum free, vegan, nut free and easy to make.
Check out this recipe
A gluten free sourdough margherita pizza against a white marble backdrop with a glass of water in the top right corner
An aerial view of three gluten free sourdough pizza bases topped with FODMAP friendly pizza sauce and melty cheese. The pizzas sit in a diagonal pattern on the table and a glass of water sits in the top right hand side of the image

Low FODMAP, vegan and gluten free dumplings

One of my favourite recipes I’ve developed, these gluten free dumplings are a recipe from my cookbook, Intolerance Friendly Kitchen. The dough uses psyllium scald and a few other magic tricks for a vegan, xanthan gum free dumpling dough that is super flexible and easy to use.

A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings

Buckwheat wraps

These buckwheat wraps are one of my favourite things to make and eat at the moment. They are egg free, nut free and easily vegan with a vegan yoghurt. The wraps use psyllium husk for binding and elasticity. I also have a teff flour version and a quinoa flour version.

Buckwheat wraps (gluten free)
Easy, flexible and delicious gluten free buckwheat wraps.
Check out this recipe
An aerial image of buckwheat wraps on a cooling rack atop a white marble table

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