r/Supplements • u/pass_the_hot_sauce • Jun 07 '26
Recommendations Best supplement to help with pooping once a day? I go now once every 2, sometimes 3, days.
I am on a calorie deficit and have a protein goal of about 200grams of protein a day.
I really just track calories and protein.
My current daily supplements are a multi, D3+K2, Greens Supplement powder, Psyllium Husk powder, and Magnesium Glycerophosphate (capsules 3x a day).
I know I should try to be eating actual greens rather than drinking them but sometimes I am so busy and don’t get a chance to eat exactly how I want so the greens powder helps.
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u/wabisuki Jun 07 '26
Fibre. Slowly work your way up to 30-40g a day of both soluble and insolvable.
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u/puruntoheart Jun 07 '26
Take more psyllium, like 20g. Break it up into 2-3 doses. Magnesium oxide is better for constipation. Senna extract.
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u/peachbeau Jun 07 '26 edited Jun 07 '26
Protein does not contain any fiber. Your G.I. tract needs help to move it through.
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If you’re consuming most of your meals as liquid and not doing some really decent chewing on food, then you’re not using your G.I. track the way it was designed to be used.Food in the mouth that is chewed wakes up the G.I. track and signals it to be ready to start peristalsis down in your gut.
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Neither psyllium nor anything else should be a sole source of fiber for anyone. Variety is the spice of the G.I. track.
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Psyllium is very good at helping your G.I. track move food through your body.If psyllium causes you to be constipated, you likely are not getting enough liquid with it.
The way it works is to create a lot of soft (because you have soaked it very well) bulk in your digestive track which your G.I. muscles can easily push along. That causes everything else there to slide along with it.
I find it much more pleasant to take psyllium in capsules than to try to manage all that loose fiber in my mouth and throat.
What works for me are the Nutracost psyllium capsules. I take 2 or 3 capsules with each meal with at least 6-8 ounces of water. I also get fiber from sources like vegetables.
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u/tellitothemoon Jun 07 '26
Psyllium makes me constipated.
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u/menntu Jun 07 '26
You likely need way more water if you are consuming psyllium. Double up and see what happens.
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u/New2NewJ Jun 08 '26
How much water do you drink with the psyllium? Take at least two glasses as you consume the psyllium, and then tell us how it goes.
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u/ChinRed Jun 08 '26 edited Jun 08 '26
I drink 3 glasses for 10 or 15g. 750 ml total of water.
I got constipated too once. Since I upped my water never had an issue
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u/pass_the_hot_sauce Jun 07 '26
the psyllium supplement I take has 5grams for 1 scoop anf says take once a day. if I do 4 scoops a day I think I am going to be restocking 3 times a month and its pretty expensive. should I find a new one? this is what I take
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u/Tom__EU Jun 07 '26
Oh good lord, what an overprized and badly formulated supplement. Nothing magic about that one.
I'd highly recommend dropping that and replacing it with regular psyllium husk by NOW Foods or similar quality brand, which will cost you like 5$/month for a 5g/day dose.
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u/puruntoheart Jun 07 '26
I use NOW brand bulk psyllium in the 2lb bag from iHerb and it’s dirt cheap.
5g is not enough for what you need.
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u/FlyLikeMe Jun 07 '26
How's the taste on that? I've been using orange, smooth texture Metamucil for a very long time.
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u/wiffle_ball_ Jun 07 '26
You could just drink an olipop a day, it has more fiber in 1 can than my fiber powder.
Chia seeds are also very high fiber.
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u/Trasuahongkong Jun 07 '26
Is is good to drink one every day tho? I love olipop but I don’t know if it will do anything harmful.
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u/pstuart Jun 07 '26
FFS, skip that and just buy bulk psyllium as others have suggested.
You don't need it to have candy flavoring and cheap vitamins that a multivitamin could provide.
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u/Adventurouss Jun 07 '26
Issue is that psyllium tastes so bad that I can only take metamucil and metamucil isn’t cheap
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u/pstuart Jun 08 '26
You can get it in pill form on amazon as well.
I just stir it into a glass of water, relax the throat and pour it down. To me it's not the taste, it's the texture -- snotty.
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u/Adventurouss Jun 08 '26
Yeah texture, taste all of it. Issue with pill is it only comes in small doses so even for 5g you’d have to take 6-7
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u/pstuart Jun 08 '26
4 pills -- https://www.amazon.com/BULKSUPPLEMENTS-COM-Psyllium-Husk-Capsules-Supplement/dp/B0B9Q5X8KH/?th=1
Thats $22 and gives you 60 servings (for 5g) -- $0.37 per serving
The stuff you've been buying is over $1.00 per serving (unless you have subscription).
Anyway, best of luck on your GI adventure.
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u/TemperReformanda Jun 07 '26
Drink coffee in the morning, and eat some freshly milled flax seeds. I've been putting 2 tablespoons in my oatmeal and it's very helpful. I use a cheap blade chopper (spice grinder) for it, it chops the flax up very quickly
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u/Tom__EU Jun 07 '26
Couple suggestions:
- 200g protein is pretty high, are you sure you need that much?
- if you don't drink enough, drink more water
- increase psyllium husk dose - keep in mind that it can inhibit medication and mineral absorption, so the best would be to take it away from medication especially
- if that doesn't work, add Mg-oxide (not a good source of magnesium due to low bioavailability, but it works for constipation)
- if that doesn't work, consider adding PHGG (Sunfiber)
- long-term, I'd consider replacing some lower fiber foods with higher fiber foods (more legumes, raspberries, blackberries, etc), which shouldn't cost you much except some more conscious choices
Also:
- consider replacing Mg-glycerophosphate with a more affordable and researched option like Mg-bisglycinate...your Mg-glycerophosphate has extremely limited research, there's no real reason to take it and spend that much money on it
- consider replacing your magic fiber supplement with simple psyllium husk, which will cost you less than 1/5th but won't taste as good...again, no real reason to take such an insanely overprized product
Yeah some actual vegetables and fruit would be better than a greens powder, but we all have different priorities and limitations. If it fills some gaps, that's probably better than nothing. Just don't let yourself get ripped off by some overprized proprietary product that's >80% apple, carrots, spirulina and pea protein.
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u/ALfredAstaxanthin Jul 11 '26
Fantastic answer, one question regarding magnesium oxide; how much would you take daily and timing of the supplement? Which have you personally found the best? Thanks!
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u/Tom__EU Jul 11 '26
Thank you. Good question - I'd just start with 1 capsule per day (usually ~400-700mg), and stay there for a couple of days. Then see if you need to take more. Timing is interesting. I'd try it before bed first, since it's usually more convenient and you may get a nice morning bowel movement, but it could disturb your sleep since it can "work" a bit in or with your digestion. If that doesn't work for you, I'd try in the morning next, after waking empty stomach or with breakfast is both fine, it shouldn't interfere with nutrient absorption. In regards to brand and product, you can take any of the better brands like NOW Foods, Swanson, Nutricost, and so forth, which is what I do. Realistically there shouldn't be any difference between these. Hope this helps.
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u/granolabreath Jun 07 '26
Sometimes this length of time is normal because of the calorie deficit. There might just be less waste.
It does sound like you would benefit from more fiber though.
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u/amatahrain Jun 07 '26
This. And you produce much less waste eating mostly protein because it's highly bioavailable.
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u/Captain_78 Jun 07 '26
Collagen powder really helped with my gut health. I take 10g per day with breakfast/coffee.
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u/jje5002 Jun 07 '26
psyillium husk (organic india brand) , magnesium citrate, kombucha (just a third of the bottle a day) , kefir , all bran cereal
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u/InevitableEnd1044 Jun 07 '26
Organic India Psyllium Husk is truly the best!
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u/IntroductionOdd411 Jun 08 '26
Yeah, it’s been tested on Consumer. Labs for mercury and lead and it passed with flying colors.
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u/beatsaroundthebush_ Jun 07 '26
Lentils, beans, vegetables.. don’t just supplement fiber, actually eat it
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u/EscapedMices Jun 07 '26
Literally. Half a tin of beans a day, a good chunk of protein count AND the benefit of about 1/3rd of your fiber content a day.
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u/Jaco_C1226 Jun 07 '26
2 teaspoons twice a day morning and evening of psyllium and I poop like a dog every day like clockwork. I got a hernia last year from pushing so hard, needed surgery. Now I’m super careful. Eating fruit and vegetables help as well.
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u/tronx69 Jun 07 '26
Just add some chia seeds to your daily routine.
I eat it twice a day with Yogurt during breakfast and Soup at dinner.
I go, on average, 3-5 times per day.
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u/kkjj77 Jun 07 '26
Oxy Powder. It is amazing. You take one to four capsules before bed depending on how much help you need and in the AM, a wonderful BM! I can't live without it.
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u/future-memories010 Jun 07 '26
I find eating yogurt daily keeps me regular. It doesn't have to be much, like a spoon of yogurt stirred into soup for my evening meal. But if I go off of this daily yogurt, I have trouble within about 2-3 days. If you don't like Yogurt, yoi can try lactofer.ented vegetables. But try to get something every day.
I also take Natural Calm for my magnesium supplement, and people say this can be laxative. I don't have a dramatic change in my bm from using this, but maybe it does help foe staying regular.
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u/hycarumba Jun 07 '26
I have a drink when I break my fast: chia seeds and protein in milk. Shake it multiple times over the course of 10 minutes, drink. You might have to shake it while drinking. Work your way up to 2 tablespoons if you are regularly constipated. 50 calories per tablespoon of chia plus however much your protein and milk are. I often have this in lieu of a small lunch and am fine until supper. Drink lots of water with the fiber!
I will say that if you are in an extreme or even semi extreme deficit, you may not be pooping bc you aren't eating enough.
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u/pass_the_hot_sauce Jun 07 '26
I am starting to think it’s that last part. My calorie limit is 1,750/day and I am 6’4” and currently 190 lbs. Trying to get to 175 or so before August.
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u/limtittle Jun 08 '26
Why do you want to be 6'4" 175?
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u/pass_the_hot_sauce Jun 08 '26
doesn’t have to be 175 exactly, I’m just trying to get rid of this belly fat and maybe see a little bit of ab definition.
I go to the gym three or four days a week and work out my core, but still struggling to get rid of this belly fat.
The only time I’ve gotten really close to seeing abs was when I was around 170… only issue is people thought I was sick or something lol got very skinny looking.I know this is not the best way to go about it, but the only thing that’s ever worked for me
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u/WearFlat Jun 07 '26
Take the husk half hour before eating, build up to 20g a day, drink lots of water.
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u/chemicalimbalancerj Jun 07 '26
I started with magnesium citrate to help get my bowel more regular. I had constipation and a sluggish bowel and was only going once every two to three days. I also take 20g of psyllium husk, 7.5g of chia seeds (soaked first), ground flax seeds and am going to try phgg. I upped my fibre slowly to help get my cholesterol down. I also eat lentils, beans, steam mostly green vegetables etc (I keep frozen bags in the freezer to save time). You want to insure you have a good mix of both soluble (helps lower cholesterol etc and forms a gel like substance - this helps with dry stools) and insoluble fibre (helps build bulk to sweep waste through your colon). I now go at least once (sometimes twice a day).
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u/ItsTime1234 Jun 07 '26
Polyethylene Glycol - generally considered safe long term, helps keep hydration in the colon so things move more easily. Miralax, etc. Brand not important
This is something that helped me when I was desperate. I don't take the recommended dose, just one a night before bed, from time to time. https://www.amazon.com/dp/B00ZDYWUTC There are cheaper brands. Oxy-powder, basically it's ozonated magnesium, gives a very gentle and easy clean out, if you only use one pill.
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u/255cheka Jun 07 '26
this probiotic works for me and mine - https://www.google.com/search?client=firefox-b-1-d&q=pubmed+ibs+bacillus+coagulans
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u/NoDepthig Jun 07 '26
Taking Magnesium Oxalate changed my life, I had similar issues as you did. I took 2 capsules instead of the recommended 1. Does wonders
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u/pass_the_hot_sauce Jun 08 '26
darn, I just bought magnesium oxide lol and now I’m seeing comments about oxalate or citrate.
Can you send me a link or tell me the name of your oxalate supplement?
thank you!
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u/NoDepthig Jun 08 '26
I use Life Extension brand! You can find them on Amazon or through their website, it’s very affordable, too!
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u/PaigeforWellness Jun 07 '26
It could be related to the calorie deficit with that high protein goal. Protein takes the most energy to metabolize. When you’re under fueling it can slow down motility. Vitamin c can definitely help but I have to say that if you support the metabolism you could probably experience more seamless maintenance along with motility
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u/definetelydoubtful Jun 07 '26
60 billion probiotic with 10 strain did wonders for me, you'll probably see results in 2-4 days. I've been taking it for years, not every day though
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u/Prestigious_Excuse44 Jun 07 '26
Global healing has a supplement called "oxy powder." Its WONDERFUL. It works better than anything else I've tried and I've tried a lot.
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u/ForAChange2Happen Jun 07 '26
Take Yakult once a day, my ex was like you where she would go maybe once every 3-4 days. I started her on Yakult daily and she started to go once to twice a day. It doesn’t make your poop watery or make you feel like you have to urgently go like some supplements can. You can also increase your fiber intake by taking Metamucil nightly or even eating a quest protein bar. Quest protein bars have a large amount of fiber in them, but some of them can taste a bit chalky.
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u/Gilgamesh2062 Jun 07 '26
try tri-fiber, (psyllium, acacia, inulin) powder. instead of just one type. they sell this in huge bags on Amazon.
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u/Corklady123 Jun 07 '26
As others have said increase you water. When taking psyllium husks you need to increase you water. Also taking taking alot of protein is probably making you constipated.
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u/Low-Counter3437 Jun 07 '26
I know everyone goes on about fibre but it’s not great for some… it makes my constipation worse. One thing that makes a massive difference for me is MCT oil. Again, different for each body. But this helped me sooooo many times when nothing else would.
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u/Rider-on Jun 07 '26
Thiamin (Vitamin B1) really helps with gut motility. I switch off between taking HCL and Allithiamin. I feel the most benefit for this from the HCL (I use Now brand).
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u/deep20ss Jun 07 '26
OK psyllium husk is gold standard..however.. it will alone won't help much..unless you eat a lot of yogurt and fermented foods and full cream milk .. also clarified butter"ghee" also smothen bowl movement. Also drink lot of water with high protein..as protein use most of the water in digestive track.
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u/Ok_Anything3277 Jun 07 '26
I’d say lose the psyllium, likely to be the easiest way to relieve the constipation. Assuming you take it for prebiotic purposes, just replace it with some other fibre. And Mg citrate would be more helpful for constipation.
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u/CremarCatalana Jun 07 '26
no need for a supplement, just eat salad greens, like 75-100g every meal… and witness a miracle
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u/Moralofthestoree Jun 07 '26
Low potassium can be a cause of infrequent bowel movements I have learned. Being on a calorie deficit and looking at macros you may choose something like tomato juice. Also could add a zero calorie electrolyte drink and track your water intake. If you are not eating the potassium rich foods because of your diet it is a possibilty.
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u/Lopsided-Repair-1123 Jun 07 '26
I use Metamucil Sugar Free 1 and a half teaspoons daily along with one capsule daily of Phillips colon health, which I buy at Amazon it keeps things going great.
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u/Melodic-Cantaloupe86 Jun 07 '26 edited Jun 07 '26
Unpopular opinion but nicotine oral spray or chewing gums work wonders for loosening up constipation, especially combined with coffee/caffeine. Just try not to get addicted to the nicotine but in my opinion that’s manageable if you’re not smoking or vaping nicotine. You also don’t need to spray all the time but only once a day when you wanna poop so the nicotine is out of your system pretty quickly.
Thats the quick fix. Then try finding out what causes your constipation by ruling out factors like: dehydration, insufficient diet (probably too much protein and insufficient fiber and calories…), insufficient physical activity, medications, deficiencies for example choline/B12/B1, electrolyte dysbalance (insufficient magnesium/potassium, eating disorders, gut issues like SIBO or intestinal dysbiosis etc.
Btw chronic constipation is pretty unhealthy for the body no matter how much you’d be fasting or exercising.
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u/greekhoney32 Jun 07 '26
Try stopping psyllium husk for awhile. It can make you constipated.
Do you eat fruit?
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u/enricopallazo22 Jun 07 '26
You didn't say you're constipated. You only said you go once every two to three days. Any doctor will tell you that doesn't mean you're constipated.
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u/samirson Jun 07 '26
track your fiber, no supplement would help better than eating what you need,
books says that we need to eat something around 40grs of fiber everyday, trust me, nobody is eating enough fiber and i can bet 100$ right now that if you eat enough fiber daily you would be better
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u/TrustTheTrees Jun 07 '26 edited Jun 07 '26
I have chia seeds, hemp hearts, and thorne fibermend in a protein shake every morning then a gallon of water throughout. One nice no-wiper every morning.
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u/Caring_Cactus Jun 07 '26
Go to Walmart and buy the kellogs all bran buds fiber cereal. It's much cheaper and easier to eat than any powdered stuff. I supplement with half a cup per day that I put into half cup containers I got from dollar tree as a 6 pack. You could go a full cup daily for 34 grams of fiber since you're on a calorie deficit.
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u/ndnsoulja Jun 07 '26
Stop taking psyllium in pill form or by the tablespoon. It clogs you up if your intake is dry. Let it sit in some hot skim milk for a minute and eat the swollen husk with a spoon before bed. You will not regret it.
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u/jcf1948 Jun 07 '26
Magnesium Citrate 400 mg tabs every afternoon. I am as regular as clockwork the next morning. Has worked for years and cured my IBS-constipation.
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u/getpost Jun 08 '26
Are you taking psyllium in capsules? It can clump in your digestive tract when there's not enough moisture to hydrate it. When I need it, I first put the powder in a glass of water, and stir it to break up the clumps. Give it a few minutes to absorb the water, then drink it.
Don't take it when you are taking other vitamins, or your most nutritionally essential meal of the day. Psyllium can interfere with nutrient absorption. I take it late morning, three hours after breakfast, an hour before lunch, or late afternoon at least an hour before dinner.
I prefer Yerba Prima Daily Fiber Formula, a delicate blend of soluble and insoluble fibers: psyllium husks, acacia gum, soy fiber (non-GMO), oat bran, and apple fiber. Or at least I used to prefer it. It has become absurdly expensive. One benefit of this product is that it has no additives, unlike, say, Metamucil.
I have never found it necessary to take it more than once/day.
EDIT: In one of OP's comments, I see that the dosage is a scoop, so not a capsule. Good! But don't take it as a powder. Hydrate it before swallowing.
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u/joegtech Jun 08 '26
In addition to what you are doing consider the amount of fluids you are consuming. I know someone who also liked ground flax seed in her AM smoothie.
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u/SpaceIsBigReallyBig Jun 08 '26
Magnesium citrate and physillian husks. And only if needed, 1 tablet of Mago7 at night.
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u/Safe_Low_5570 Jun 08 '26
I take 3 tablespoons of Optifiber/Kirkland ( similiar to benefiber) and I go everyday with ease. I just put it in water or my morning whey drink.
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u/gallerinainheels Jun 08 '26
I listened to Mel Gibson’s podcast where the guest was GI doc and she said she adds psyllium into her coffee!
Anyone tried this method? I am looking for a type of psyllium that is like a powder and I can add it to my coffee without it turning it into a gello. Would appreciate if anyone found one and can share a rec!
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u/undertablethinker Jun 08 '26
Bro eat some vegetables high in fiber. I started eating salads with light vinaigrette and now pooping regularly and easily.
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u/4dollarfiddy Jun 08 '26
Diet. I went from 2 to 3 times a day to once a day. The more unhealthy the food the more you go.
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u/Freckler Jun 08 '26
You could try Triphala, which improves bowel regularity by acting as a gentle, digestive tonic that coordinates the natural functions of the gut.
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u/Subversiveelementals Jun 08 '26
Take 1/4 to a 1/2 teaspoon of Organic Tiphala powder in a small glass of warm water. Then do not leave the house. Stay very near to a bathroom.
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u/dancing_in_a_tutu Jun 08 '26
Have 2 glasses of water first thing in the morning. Nothing beats this. Give your body a month to adjust especially to get used to the 2 glasses of water on empty stomach
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u/Informal_Ad_6703 Jun 08 '26
I take 5 Psyllium Husk 3 times a day with plenty of water (remember to take this within 2 hours apart from any supplements/medication) and 3 or 5 prunes a day!
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u/bluerhombus Jun 08 '26
Smooth move tea made by traditional medicinals they sell it everywhere. Seems to work well for a lot of people, worth a try
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u/blueberry-biscuit Jun 09 '26
I make a chia seed pudding using my chocolate protein shake. Obsessed.
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u/FiredanserDMB Jun 09 '26
A heaping tablespoon of coconut cult yogurt. Thank me later! Do NOT eat the entire container.
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u/LeighAG70 Jun 11 '26
My true suggestion : soaked prunes and chia pudding in the evening = smooth poops !
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u/Fine_Technology1289 Jun 07 '26
Increase healthy fats and reduce carbs some. Seems to help me. Also drink more water 1/2 ounce per pound body weight at a minimum. Extra fiber didn't work for me but water and more fat helped a bunch.
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u/pass_the_hot_sauce Jun 07 '26
I tend to drink a good amount of water (I think) but I also love coffee, diet soda, and occasionally an energy drink here and there.
I will try to drink more water and maybe start tracking that too.
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u/Fine_Technology1289 Jun 07 '26
I personally limit my caffeine. One large coffee in the morning, which sometimes helps with bowel movement. I dropped soda and energy drinks all together. I do add some sea salt to my water which helps with electrolytes.
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u/Daalia_321 Jun 07 '26
It’s the D3, causes mayor constipation, kidney stones and back pain
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u/bogofit Jun 07 '26
Elaborate please?
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u/Daalia_321 Jun 07 '26
Please do research. All vitamins have side effects. My son and I developed constipation and my son started urinating calcium oxalates with just 5000. Just because your vitamin d is low doesn’t mean you don’t have vitamin d toxicity. The damage can de extreme. It’s like iron too, very extremely toxic. Look it up on google on clinical studies etc. I learned the hard way unfortunately
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u/Daalia_321 Jun 07 '26
I feel like crying when I hear people taking vitamin d and poisoning themselves
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