Whether or not psyllium husk will break a fast is a subject that is frequently misunderstood.
The fact that psyllium husk can significantly streamline your fasting windows can never be disputed.
But when it comes to intermittent fasting, you know how important it is to be selective of what you consume lest you take something that will break your fast or cause plateaus.
So, is it right to take psyllium husk when fasting? Can it break your fast?
Does Psyllium Husk Break A Fast?
If your main goal during fasting is weight loss, then no, psyllium husk will not break your fast; on the contrary, it might enhance your fasting experience by keeping you satiated throughout your fasting window.
I should mention that the nature and number of calories in your psyllium husk supplement will determine the impact that specific supplement will have on your fast.
If you do not want psyllium husk to break your fast, then you should go for one with a negligible number of calories and carbs.
Like the Now Psyllium husk supplement with only 5 calories – the same number of calories you get from the cup of coffee you usually drink during your fasting window.
If you need one in powder form, then It’s Just psyllium husk powder will be your best bet.
With no natural or added flavors, It’s Just psyllium husk has only 15 calories which is still way less than the anecdotal “no more than 50-calorie recommendation” to stay in the fasted state.
Just like with everything else, moderation when it comes to taking psyllium husk while intermittent fasting is key.
Now, while psyllium husk might not knock you out of the fasted state, if you are looking to enjoy all the metabolic benefits of fasting then it’s best you only take it during your intermittent fasting eating window.
It may not hinder weight loss by contributing significantly to your overall calorie intake, but since other fasting processes like autophagy rely on a state of nutrient deprivation, taking psyllium husk while fasting might hinder processes like autophagy.
Why Does Psyllium Husk Have Calories?
Psyllium husk is high in fiber, and of all the fiber in psyllium husk, 70% is soluble and the rest is insoluble.
While fiber is generally considered as “not digested/absorbed” by the body, it is important to consider the fact that your body treats these 2 types of fiber differently.
For insoluble fiber.
It is what it is (“insoluble”), therefore there’s not much your body can do to it, since it doesn’t dissolve in water – it will pass through your gut largely unchanged.
For soluble fiber, however.
It can dissolve in water and other body fluids in your gut to form a gel-like substance.
When it gets to the colon, it is broken down by bacteria to form short-chain fatty acids which can be used for energy your the body.
So, while insoluble fiber can not provide your body with energy(calories), soluble fiber can.
This external source of energy is what many want to avoid while intermittent fasting because depending on how much psyllium husk you take, it might hinder or disrupt some fasting processes.
If you need the numbers, you wouldn’t go wrong with estimating that every single gram of soluble fiber produces 2 calories.
So, Psyllium husk, which is about 70% soluble fiber has calories but it is generally low in calories and might not break a fast when taken in moderation.
Benefits Of Psyllium Husk When Fasting?
5 Benefits of taking psyllium husk while intermittent fasting Fasting:
- It can promote your weight loss goals.
Besides keeping you full, which can abate binging after fasting, the fiber in psyllium husk also slows down the degradation and absorption of nutrients. - It can keep you full throughout your fast.
Say goodbye to the hunger pangs – one of the reasons why people break their fasts prematurely. - It improves constipation and frequency.
Fiber is passed unchanged through your gut, this can increase the bulk ease pooping. - It feeds your gut microbiome.
Soluble fiber feeds the good bacteria in your colon, which in turn promotes a healthy gut.
These bacteria help in supplying nutrients, synthesizing vitamin K, and digesting cellulose among other vital roles. - It is a source of electrolytes.
Psyllium husk contains some electrolytes like potassium and sodium that can be important when it comes to fasting.
When To Take Psyllium Husk While Fasting?
If it’s not possible to take psyllium husk when fasting with your fasting protocol or personal goals, you can still tap into its benefits, here’s when to take psyllium husk during intermittent fasting:
- If you are doing an intermittent fast, take psyllium husk during your fasting window or your intermittent fasting cheat day.
- If you do lengthy fasts, take psyllium husk when you are just about to go into fasting, or include it in your breakfast.
When taking psyllium husk, either in capsules, or powder form, only use water – or, do not use anything with calories.
Will Psyllium Husk Break Your Fast? – Summary.
Whether fasting or not, psyllium husk can have so many benefits for your body.
Most psyllium husk supplements are extremely low in calories, as low as 5 calories, and therefore psyllium husk will generally not break a fast.
If you do not want to take psyllium husk during your fasting window, doing an IF like the 15:9 fasting or 19:5 fasting can give you a leeway to consume psyllium husk – during your eating window.
If you do prolonged fasts, consider adding psyllium husk when breaking your fast or just before you start your next fast.
