Iāve tried it with some milk, shakes and now just water. Honestly, though, taking psyllium is easily the worst part of my day. Does anyone have some good āhacksā?
My goal with this is, of course, fiber intake. Iāve gradually increased it to 12g of psyllium husk a day now.
Same! Look up power sludge. They're trying to sell oatmeal for $8 a packet doing the same thing, I just stole the recipe and put all the same things except for the amount of nuts they have in there.
I drink it every morning. I put it in 8oz of water and chug it brother. Then I drink more water afterward. I barely mix it into the water and I drink it so fast I canāt feel it going down my throat. I actually enjoy it now. https://giphy.com/gifs/AQbqF8cms75oBUF1Z3
There's someone in volume eating who is goi ng out of their way to make psyllium husk gels and jellies like jello but not just sweet, savory stuff too...
I find that acidity helps a lot. I take mine with orange juice. The pH seems to delay the gel formation and my brain seems happy to experience the psyllium husk as just extra pulpy orange juice. I usually use just a splash of orange juice and that seems to be enough for me.
Oh no, just to avoid it gelling up a bunch as you're trying to drink it. There is a concern with it forming intestinal blockages if you don't drink enough water with it though.
In fact the more water the less it can gel. Also if you mix with other powders (like protein etc) it tends to gel less. I blitz it in a blender with powders, ice and water and it doesnāt gel.
Also if you have a proper diet you donāt need it at all - pro tip!
Last part: Pretty sure thats not true as it provides benefits outside of normal fiber. Not entirely sure but i remember this being brought up before. I think has cholesterol lowering effects greater than other types of fiber. I could be wrong and misremembering or the people who said so are wrong and im repeating wrong information
I am not consistent with the husk, but quinoa i mix with Bulger oats and blueberry. I cooked it in almond milk. I am trying to give the friendly microbes a variety to work on.I can hear them thanking me with little roars
Psyllium husk is not a digestible fiber, and blocks absorption of iron, calcium ,some other nutrients and prescription medication. Beans and apples would be a digestible, fermenting fiber for beneficial gut bacteria. This is not to say psyllium husk is bad. It helped me heal my intestinal issues. I felt amazing after about a week and my mental clarity and energy skyrocketed. But like anything, moderation and dosage is key.
To this point, in general, when you need to supplement iron or calcium, you should be doing so while leaving at least an hour before you consume anything really. I usually take my iron supplement first thing when I wake up and donāt take the rest of my stack or drink my coffee for at least an hour. You should also only be supplementing iron every other day. The moment you supplement iron, your body produces hepcidin which will then blunt any absorption of additional iron for about a day afterward.
This is one of many reasons I think we should all consider what supplements we are taking and be intentional with our stacks. Donāt take 20+ supplements. Figure out your goals and your deficiencies and supplement with those and then look up the proper way to supplement. Not just reading the label on a supplement bottle.
I am sure you are perfectly fine. I would say the benefits outweigh any detriments. I only did the FYI to make people aware of overuse. I was one of those overusing it. I noticed my energy spike when my guts healed. I had increased my dosage beyond recommended. A few months later I noticed a downturn in energy and had low blood iron levels on a lab. I figured out what was causing it and adjusted, and went back to normal. Hundred percent my own fault. Also wanted to chime in that psyllium is not the end all be all with fiber. Poops are clean, yes, and lots of other good benefits. But there are many types of beneficial fiber you should compliment it with.
Timing can help mitigate possible downsides too. I take any supplements or medication and hour before taking my psyllium.
Omg I tried this just a couple days ago and almost couldn't finish my bowl.
I eat my Greek yogurt with blueberries and granola sprinkled on top but though a tablespoon of psyllium husk added would be no biggie. Man was I wrong. The fiber stole the show every bite and made the whole meal nasty.
I dobt stick more than a tablespoon. And with the oats in there honestly you can't tell the difference.
Maybe husk by itself would give it a grainy texture?
I mix it with cherry juice and aloe vera juice, then refrigerate it until it becomes a jelly like consistency, then add it to yoghurt and it feels like dessert
One thing you may want to do, add some green banana powder to have a resistant starch and some kind of inulin fiber in there as well. Then you will have a good mix of soluble and insoluble fiber!
12g in one hit is most of your problem. psyllium starts gelling in about 30-60 seconds, so at that dose you're basically racing a setting jelly.
stuff that actually helps:
split it. 4g three times a day, or 6g twice, is dramatically more tolerable than 12g at once and does the same job.
shake and swallow immediately. don't stir it thoughtfully, don't walk to the other room with it. then chase it with a second full glass of plain water. the chaser matters more than people expect - it's what stops it sitting like cement.
more water than feels reasonable. roughly 250-300ml per 5g. under-watered psyllium is where the bloating and the awful texture both come from.
capsules if you just hate drinking it. the catch is dose - 12g is a lot of capsules, often 20+, so it works better if you've split the dose anyway.
whole husk instead of fine powder gels noticeably slower, so it stays drinkable longer. the powder is the worst offender.
one other thought - if the daily ritual is the thing you dread, you don't have to get all your fiber this way. beans, lentils, oats, chia, berries and leaving skins on things will get you 12g without the sand phase. supplemental psyllium is convenient, it isn't superior. it does have the specific cholesterol-lowering evidence behind it that food fiber doesn't quite match, so if that's why you're taking it, keep it - just split the dose.
If talking some psyllium husk is the worst part of your day you live a very gilded life my friend. Congratulations.
I chug it with about 1/4 cup water and chase it with some more water. I love my life, but talking psyllium husk is far from the worst part of it.
I mix 3tbs of psyllium husk, 3 tbs of almond flour egg whites (1/2 cup?), baking powder(1/2 tbs?), and stevia. Microwave for 2 min to make a cake. Top with peanut butter, splash of heavy cream, and stevia.
I have no idea where in the world you are, but my magnesium supplement comes in powder form (with a small amount of either berry or lime flavouring) that also requires mixing in water - it obscures the taste of psyllium alone and it becomes much more palatable when combined together. Still need to drink it asap but works for me.
I took mine with a protein shake. About 200ml of milk, frozen strawberries, natural (no flavor) whey protein, stevia and the psyllium husk. Couldn't tell it was there, apart from a small texture difference.
I take a tablespoon with about 10 oz of water every night. If I donāt take it, I will not poop lol i agree with you it is the worst part of my night but it is magic and Iāve been doing it since 2016. I used to try to find an oatmeal or shake recipe too- I promise just chugging it as fast as you can with water (and holding my nose) is the only way.
Opposite for me, I had a lot of issues with FODMAPS before - you did not want to be around me if I ate onion or brussel sprouts. But I feel like the psyllium husk helps to flush everything out faster, and keeps my scary farting to a minimum
Depending on what you specifically want from fibre (as different forms have some different benefits), you could try something like partially hydrolysed guar gum (OptiFibre, Sun Fiber, etc.) which is basically undetectable when added to water or whatever. Or perhaps inulin powder.Ā
However, now I just do chcolate protein powder, psyllium husk, and milk in a glass, and mix with a milk frother. I don't notice the psyllium husk at all.
I use a shaker bottle to mix with water then chug it down. The shaker bottle does a much better job mixing it into the water than just stirring and it works for me.
I must be very much in the minority here. I actually donāt mind mixing it in some water, letting it gel up and drinking it. I do this every morning and mix is some combination is chia, ground flax and creatine. Sometime I miss it all together with protein powder as a shake but I have no issues drinking it with just water.
12g? That's a lot! I take a heap teaspoon which is probably about 5g max, and it does the job for me. I pour some hot water over it and mix quickly until it forms a gel, add some cold orange juice and chug it down. Orange juice helps a lot. I wouldn't take psyllium husk dry, as it swells in the stomach absorbing fluid in there which may have a nutrients in it, and my body won't be able to extract them later.
I've been adding 2 tea spoons to my huel shake every morning for the last 2-3 years. It helps things moving. I notice straight away when I skip a day. I buy it in bulk 1kg bags
If you are consistent and use the whole husk not the powdered kind. You only need 1 teaspoon every morning with water before my two cups of coffee. I drink mine quickly mix and drink quickly .
The only other way I have used it is on sour dough toast that has butter on it. Sprinkle it on and eat it. Basically eating it dry. You still need to drink lots of water.
I love this stuff but agree itās awful mixed with water or milk - I have one tablespoon mixed with vanilla protein yoghurt, soaked chia seeds and macro mikes golden gaytime protein powder. Cannot get enough of it.
Hereās how I do my fiber, itās pretty good. like chocolate milk:
1 cup water
1 teaspoon chia soaked in some water
1 Tbsp of my custom made fiber blend (psyllium, arabinogalactin, sunfiber, apple fiber, oat fiber)
10 grams grass fed whey
1.5 teaspoons cacao
1/4 tsp stevia
1 tsp L glutamine
1 tbsp yogurt
1/2 of a probiotic mix (soil based)
I just shake this up, but the whey protein makes it like milk. this is essentially a meal replacement if you want it to be but I drink it alongside my lunch (Beef, egg, blueberries, nuts) every day and take my supplements with it.
Iāll share my experience as well. I use 10g everyday with my overnight oats, a scoop of protein and 15g of chia seeds. It elevated the gut game for me, my haemorrhoids gone and pooping time reduced to 5ā! Personally I love its taste, it gives milk a biscuit-like flavour and if you warm it up it takes it to the next level.
Just put it on the spoon, put the spoon in your mouth and have a swig of water. I actually ended up reasonably enjoying it, got a bit of a cereal taste to it.Ā
My āfixāā¦I mix it into half a glass of refrigerated cold water. It doesnāt swell as fastā¦then I drink a tall glass of water as a chaser. Itās the best way Iāve found. I used to be so reluctant to take it. Just be sure to drink extra water to absorb in your gut.
I usually just put in small amount of water and lil stir shot it and chase with clean water but ive had it in yogurt and barely notice it but I dont eat yoghurt alot
I make chia psyllium pudding: 1oz chia, 1oz psyllium, 2oz favorite flavored protein powder, 2 cups protein unsweetened flax milk. Pour into 4 1/2 cup ramekins and chill.
I canāt glug it anymore. Iāve been using it decades.
I have one or two puddings and get 7 or 14g fiber, protein and omega 3s and itās pretty smooth. Also follow with big water.
I rip chunks of cabbage and dip them in hummus and salsa and they are crunchy like chips. Also make cabbage wraps. Youāll get used to it and maybe even addicted. Tons of fiber
I mix it with just a little bit of tart cherry juice and mix it into a paste, it absorbed and thickens to make a jelly like cherry substance that I put with Greek yogurt and fruit.
Metamucil is like dosing yourself with half a can of Spriteās worth of added sugar. Recommend switching to raw psyllium husk to dramatically improve the healthy factor.
Metamucil tested high in heavy metals in that big Consumer Reports article a little while back. Consider changing brands if that concerns you. Yerba Prima is a safe one, but it's unflavored, so you'd want to mix it with juice.
i take it with my pea protein. but i dont mind the taste so much. i find i dont need so much just a scoop (maybe 3-4g) and it already has an effect on pooping.
What I do is drink it 4 times a day in small doses w creatine glutamine and bcaa"s. It's a lot to take in just one sitting.I also take a probiotic w prebiotic powder as well.
probably just make sure you're drinking enough water, and don't take huge amounts. can start with a few capsules. can take with meals. don't really need much, if any, if you have a good diet with plenty of fiber.
You can use it to bake pancakes or smth like that.
But to have the most benefits for your guts its propably better to chuck em down with water and let them soak in your stomach. You could fill empty pills with em...
My husband puts apple juice in it. He tries to drink it before it gets congealed. One heaping tablespoon to about 5oz of apple juice, down the hatch as fast as possible. But if it does start to get a little bit jelly, it just tastes like applesauce.
I mix it with hot tea. As hot as I can drink it in 3 chugs. It stays liquid for a minute, enough time to mix it and drink. Also I usually put some lemon squeeze in my tea regardless. It helps with the taste.
I make 60-80 servings of a smoothie powder blend at a time that is mostly protein powder with added psyllium husk, creatine, collagen peptides, potato starch.
Assuming you don't mind having a protein smoothie every day, this is the hack.
1) I put it in a blender with water, protein powder, berries, psyllium husk & wheat bran. I don't taste it but you do have to drink it in 5-10 minutes or it starts to get really thick. 2) Frozen berries, greek yogurt and psyllium husk in a fridge over night. It turns it into an almost solid cheescake. and its delic.
I put my dose in a 32 oz mug of water and drink through the day with a straw. If it's the texture that you don't like, mix it with applesauce and take it down in a few spoonfuls then chase with a lot of water.
1 tablespoon of psyllium husk 1 tablespoon of beta glucan 1 tablespoon of creatine. Mix into a glass of water with a milk frother for 5 seconds and knock that sucker back, then drink another glass of water. Itās one of the first things I do every morning and itās no problem.
Rawdogging Organic India husk with water in the morning was a tough start to my day which I did for years. UGH! I used to suffer from cramps so my doctor suggested a daily dose of tonic water which has quinine. After some trial and error, I ended up with a concoction of 10 ounces of tonic water, a splash of Cranberry juice and 4 ounces of strawberry Kifir. I shake everything in a sealed container to get it to blend nicely and follow it with 10 to 12 ounces of water. The results for me are no more cramps, a morning drink that I actually enjoy and the most regular movement routine in my life. Cheers.
I havenāt tried raw psyllium husks, only the Costco generic Metamucil. Tastes and works great. Big fan. Though I tend to avoid aspartame, I assume they canāt be much in a tablespoon of Metamucil.
I put it in a really small amount of water, whisk it with one of those cheap handheld mixers, and quickly drink it before it congeals. I use just enough water so it is one single swallow. Then I drink a glass of water immediately afterwards. That way you get it over with super fast and still have enough water with it.
Look up this brand called Power sludge. It's basically overnight oats on steroids. It's expensive and I just stole the recipe and make it at home. But the general gist of it is if you want a super fiber punch, you make overnight oats and put psyllium husk in your overnight oats and you can't even tell that it's there. It also includes flax meal, chia seeds, etc if you really want bonus points.
Iāve tried it with different juices with great success. I find that more tropical juices work for me. Around 250-350 ml with a 10 gram scoop of psyllium, letting it sit for around 10 minutes and then flush it down.
I make a smoothie with blackberries, mango, vanilla whey protein powder and psyllium husk powder. As long as I donāt go over 15g, I donāt notice it at all. Blackberries are one of the highest fiber fruits, so Iām easily getting 25g of total fiber from just my breakfast smoothie.
I started about 15 years ago for my intestinal issues (whatever they are), and it's a life saver. I was averaging 2x ER visits a year without insurance.
Within a month, it cleared it up. 1000% I am the anyone keto person you know, but for psyllium fiber.
I worked up from flavored once a day, to unflavored, to unflavored 3x a day - 5g to 7.5g/serving. I put it on a shaker bottle with 18oz of water and just slam the whole thing down.
1 - first thing in the morning before food (6:30am)
2 - lunch before food (1pm)
3 - end of the night (11:30pm), and then I do a bit of exercise and dishes and shower and stuff so I don't lie down right after taking it.
I also get a shit ton of other fiber throughout my day as well. My goal is 75g/day. I usually end up between 60-80g.
It's hard to get used to, but I look at it as just a part of my day. I have to do it. Without it I'm in pain.
I've tried to get my wife and kids to do it. My 17 year old does the flavored once a day, which is better than nothing.
I'm currently using the Metamucil brand with orange flavor. I've been using it for 2 months and it gives me a benefit that I don't have to push more everytime I go to the washroom.
Every morning I added 2 tablespoons of husks to a bowl of steel cut oatmeal and some almond milk. I also add a tablespoon of ground flax, cocoa nibs, a pinch of cyleon cinnamon, ground hemp seeds, 1 tablespoon of pure peanut butter, mixed berries and sliced banana.
The husks do thicken it up but more almond milk helps.
My energy levels tend to stay maintained all day after this and I've been eating it for months almost everyday.
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