Use psyllium husk for constipation relief

What to Do

Take 5-10g of psyllium husk daily, mixed in water or added to smoothies. Start with a low dose and increase gradually. Drink a full glass of water with each serving.

Why It Works

Psyllium is the only fiber with a formal recommendation from the American College of Gastroenterology (ACG) for chronic constipation. Unlike most soluble fibers, psyllium retains its gel structure throughout the entire bowel, adding bulk and moisture to stool. It is not significantly fermented, which means it produces less gas than inulin or FOS.

Tips

• Metamucil is the most recognized brand, but generic psyllium husk powder is identical and cheaper
• Must be taken with adequate water — insufficient fluid can cause blockage
• Can cause initial bloating; start with half the recommended dose
• Also has FDA-approved health claims for cholesterol reduction