How should I start taking psyllium to avoid discomfort?

To make adding psyllium to your diet a comfortable experience, follow a few principles. Start with the smallest amount — one small serving a day. Gradually, as your body adapts, you can increase the amount to the 5 g (1 measuring scoop) 1–2 times a day recommended by the manufacturer, but take your time. A sudden increase in fibre can cause bloating or discomfort.

The key rule is to drink enough fluid. Psyllium only forms a gel when there is enough water. Without it, it can have the opposite effect and lead to constipation. With each serving of psyllium, drink at least a glass of water, tea or another liquid. It is also a good idea to increase your total water intake over the day.

The powder is easy to mix with water, kefir, yoghurt or a smoothie, or to add to ready-made dishes — porridge, soups, sauces. Once mixed, it starts to thicken, so it is best to drink it straight away. If you notice wind or a rumbling stomach, temporarily reduce the dose and give your digestion time to get used to it. If the discomfort persists, stop taking it and consult a doctor. Remember: psyllium does not replace a proper diet; it only adds fibre to it.