If you\u2019re looking to improve your gut health, eating a diverse range of fiber-rich foods is your best bet. <\/p>\n
Most adults should aim to get about 25\u201338 grams of dietary fiber <\/a>every day. However, it\u2019s not easy for everyone to increase their intake or meet their fiber needs through diet alone.<\/p>\n If you consistently struggle to eat enough fiber-rich foods or can\u2019t meet the recommended daily fiber intake, you may benefit from taking a supplement, Dr. Trisha Pasricha, gastroenterologist and director of the Institute for Gut-Brain Research at Beth Israel Deaconness, tells TODAY.com.<\/p>\n Although Pasricha always recommends a food-first strategy to patients, fiber supplements can help fill in the gaps. There are plenty of pills, powders and gummies to choose from \u2014\u00a0which one is best? <\/p>\n Here\u2019s the only fiber supplement Pasricha recommends:<\/p>\n Gut Health Tip of the Day: Try Psyllium Husk Supplements If You Don\u2019t Enough Fiber<\/p>\n \u201cI usually never recommend supplements<\/a> because the data is so weak<\/a>, but this is one where it\u2019s strong,\u201d Pasricha says.<\/p>\n Psyllium husks are a plant-based fiber supplement that add bulk to stool and help move it out of the body, per Cleveland Clinic<\/a>.<\/p>\n \u201cPsyllium is the fiber queen,\u201d says Pasricha.<\/p>\n Why It Matters<\/p>\n Psyllium husks are predominantly soluble fiber, which absorbs water and becomes a gel-like substance in the gastrointestinal tract. <\/p>\n In addition to bulking and softening stool, this type of fiber helps slow down digestion, stabilizes blood sugar and promotes bowel regularity, Pasricha explains.<\/p>\n Psyllium husk also helps lower cholesterol by binding to bile, which reduces the amount of cholesterol the body absorbs, she adds.<\/p>\n How to Get Started<\/p>\n It\u2019s a good idea to consult your doctor or pharmacist before starting a new supplement, especially if you are pregnant or have any underlying conditions.<\/p>\n When taking psyllium husk, always follow the directions on the supplement labeling.<\/p>\n The golden rule is to start low and slow, says Pasricha. Increasing your fiber intake too quickly can cause digestive upset. <\/p>\n It\u2019s also very important to drink plenty of water when taking psyllium, says Pasricha. Aim to consume at least one full glass (240 milliliters) with your supplement, per the Cleveland Clinic. <\/p>\n You can also mix the psyllium husk into other drinks or food. \u201cI mix it in my coffee every morning,\u201d Pasricha says. <\/p>\n Another one of Pasricha\u2019s favorite hacks is to stir the powder into pumpkin overnight oats<\/a>, which provide additional fiber.<\/p>\n