If your diet has not previously contained much dietary fibre, your digestive tract gets used to it gradually. Start with a small portion — for example, one teaspoon a day added to kefir or yoghurt. Over one to two weeks, see how you feel: check for bloating or discomfort. If all is well, you can increase the portion — up to the recommended 1–2 tablespoons per glass of liquid 2–3 times a day.
Liquid is essential. Insoluble fibre absorbs water and swells. Without enough liquid, the effect can be the opposite: instead of comfortable digestion, a feeling of heaviness. Try to drink at least 1.5–2 litres of water a day, especially while you are getting used to it.
It is easiest to start with liquid foods: kefir, yoghurt or thick drinks — the bran swells quickly and becomes part of the texture. Later it can be added to porridge or home baking.
During pregnancy, breastfeeding or if you have sensitive digestion, consult a doctor before introducing the product. The product is based on the outer layer of the rye grain, and rye is one of the gluten-containing cereals, so the product is not suitable for people with coeliac disease or gluten intolerance.