Psyllium Husk Fiber

Psyllium is a soluble fiber that absorbs water and forms a gel. In the gut that gel does three things: pulls water into the stool (softens it), bulks it up (triggers normal motility), and slows nutrient release (smoother glucose curve). It's also a prebiotic — the gut bacteria ferment some of it, producing short-chain fatty acids that feed the colon lining.

1 tbsp (5 g fiber) in 8–12 oz water, 1–2× daily. Drink immediately after mixing — it gels fast.

Mid-morning and/or mid-afternoon, NOT right at meals. Take 2+ hours apart from any oral medication (psyllium binds and reduces absorption). Always with a full glass of water — half-mixed psyllium can swell in the throat.

• BMs less frequent than every other day
• Hard, pellet-like stools
• Bloating that doesn't resolve from gas-x or movement
• Hemorrhoid flare-ups from straining

• Daily BM within 7–10 days of starting
• Stools become softer, easier to pass
• Bloating reduces (week 2+, after the gut adapts)
• Steadier post-meal energy (the glucose-smoothing effect)

• Taking it dry or under-hydrated — risk of esophageal blockage
• Starting at full dose and getting blasted with gas — ramp from 1 tsp to 1 tbsp over a week
• Taking it at the same time as oral meds — psyllium reduces absorption of many drugs (thyroid, antibiotics, etc.)
• Buying flavored sweet versions while on a GLP-1 — sweet taste can trigger nausea