How should you take psyllium, and how much liquid do you need to drink?

Psyllium is a soluble fibre that swells quickly on contact with liquid and forms a gel. That is exactly why the amount of water you take it with is so important: without enough liquid, the powder can cause discomfort in the digestive tract instead of the expected effect.

The general rule: each serving of psyllium is stirred into a large glass of water or another liquid (at least 200–250 ml) and drunk straight away, before the mixture thickens in the glass. It is advisable to drink another glass of water afterwards. Increase your total fluid intake over the day as well — especially if you are adding psyllium to your diet for the first time.

If you are just starting, it makes sense to introduce the powder gradually: begin with a small amount and over several days work up to the recommended serving — 1 teaspoon (5 g). This gives the gut time to adapt to the extra fibre and reduces the likelihood of bloating or discomfort.

Psyllium can be added not only to water but also to smoothies, yoghurt or porridge — as long as the dish contains enough liquid overall. In baking it works differently: there it acts as a binder, and the proportions are determined by the recipe.

If you have a sensitive gut, are pregnant or are taking medication, it is worth consulting a specialist before adding psyllium to your diet. The product is not used by people who are hypersensitive to its ingredients, and if an allergic reaction occurs, stop taking it and see a doctor.