Dietary guidelines suggest roughly 25 to 38 grams of fiber a day for adults. Most Americans eat about half of that. Psyllium husk is one of the simplest ways to close the gap — if you introduce it correctly.
What psyllium is
Psyllium comes from the seed husks of Plantago ovata, a plant grown mainly in India. The husk is rich in soluble fiber that absorbs water and forms a gel.
Start low, go slow
- Week one: one serving a day, about half an hour before a meal.
- Week two: add a second serving if you feel comfortable.
- After two weeks: up to three servings a day, as the label indicates.
Jumping straight to the full amount is the most common cause of gas and bloating.
Water is part of the dose
Mix each serving into at least 8 ounces of liquid and drink it promptly, before it thickens. Then keep drinking water through the day. Never take psyllium dry.
Easy ways to take it
- Stirred into water or juice.
- Blended into a smoothie with fruit.
- Mixed into oatmeal or yogurt.
Fiber + Probiotics is unflavored, so it takes on the taste of whatever you mix it with, and adds flaxseed and a probiotic blend.
Timing with medication
Fiber can affect how some medicines are absorbed. A common recommendation is to take medication at least two hours apart from fiber supplements. Ask your pharmacist about yours.
When to talk to a doctor
If you have difficulty swallowing, a history of bowel obstruction or persistent changes in bowel habits, speak with your physician before using fiber supplements.
This article is for general information only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease.