A better experience in the bathroom might be just a scoop away.<\/p>\n
For the past 28 days, a fitness expert went all-in on what he calls \u201cone of the most underrated supplements on the planet\u201d and found it quickly reshaped his life.<\/p>\n
\u201cBy day 4 and onwards, my poos were immaculate,\u201d Dan Go<\/a>, a health performance coach, wrote on X<\/a>. \u201cBy day 7, my digestion was the smoothest it had been in years.\u201d<\/p>\n Dan Go (@CoachDanGo) is a health performance coach who specializes in fat loss and optimizing the body. Instagram\/coachdango<\/p>\n Turns out, something was off in Go\u2019s gut. <\/p>\n \u201cPsyllium fixed it,\u201d he revealed. \u201cLess gas. Less bloating. A quiet calm in my stomach I didn\u2019t know was missing.\u201d <\/p>\n Derived from the seeds of the plantago ovata plant, psyllium husk typically comes in capsule or powder form, which can be mixed into drinks or food. <\/p>\n Inside the body, it acts as a soluble fiber, soaking up water and forming a gel-like substance in the stomach. That helps bulk up stool and makes it easier to pass. <\/p>\n In fact, it\u2019s the key ingredient in laxatives<\/a> like Metamucil. Studies show that it can help promote regular bowel movements and relieve constipation<\/a> \u2014 an uncomfortable and inconvenient issue in the bathroom that more than 4 million American adults<\/a> deal with frequently. <\/p>\n On the flip side, psyllium can also help with diarrhea, absorbing excess water, firming loose stools and slowing their movement through the colon.<\/p>\n The supplement has also been shown to ease gas, bloating and cramping, while acting as a prebiotic by feeding beneficial gut bacteria that support a healthy microbiome. <\/p>\n As a soluble fiber, psyllium may help relieve constipation, diarrhea and other digestive issues. Naypong Studio \u2013 stock.adobe.com<\/p>\n But that doesn\u2019t mean it\u2019s foolproof \u2014 a lesson Go learned the hard way. <\/p>\n The fitness coach started taking 2 tablespoons before every meal, three times a day, for 28 days straight, and said he struggled through the first two days.<\/p>\n \u201cI was tired and couldn\u2019t figure out why,\u201d Go told his followers. \u201cThen I realized I wasn\u2019t drinking enough water. Psyllium absorbs a lot of it as it works.\u201d <\/p>\n It\u2019s a common mistake when people first experiment with fiber supplements, according to Dr. Saurabh Sethi<\/a>, a gastroenterologist.<\/p>\n \u201cWhen taken without enough water, [psyllium] can expand too early, slow bowel movement and worsen constipation instead of relieving it,\u201d he wrote on Instagram<\/a>.<\/p>\n Sethi warned the mistake is especially risky for people with existing constipation, irritable bowel syndrome or other gut conditions.<\/p>\n \u201cAlways mix psyllium with a full glass of water,\u201d he advised, adding that another glass shortly after is a good idea and that it should be avoided before bed without fluids.<\/p>\n Once Go increased his fluid intake, the his fatigue disappeared within a day. From there, things smoothed out.<\/p>\n By day three, Go noticed his appetite had dropped considerably, feeling fuller between meals with fewer cravings. <\/p>\n \u201cI wasn\u2019t trying to eat less. I just didn\u2019t want to,\u201d he wrote. \u201cThis is also when I got my abs back at 46.\u201d<\/p>\n Psyllium husk is made from the outer shells of the seeds of the Plantago ovata plant native to India. Brebca \u2013 stock.adobe.com<\/p>\n It\u2019s no surprise psyllium has earned a reputation among wellness influencers as \u201cnature\u2019s Ozempic<\/a>.\u201d<\/p>\n \u201cFiber can keep you fuller longer and sooner, which can lead to decreased appetite and overall intake,\u201d Julia Zumpano, a registered dietitian, told Cleveland Clinic Health Essentials<\/a>.<\/p>\n A 2016 study<\/a> found that taking up to 10.2 grams of psyllium husk before breakfast and lunch significantly reduced hunger and cravings compared to a placebo.<\/p>\n It\u2019s also helpful for people with type 2 diabetes or prediabetes, slowing carbohydrate absorption and preventing sharp blood sugar spikes after meals.<\/p>\n As time went on, Go\u2019s digestion improved \u2014 and it showed in his stool. <\/p>\n \u201cThey were fuller, more complete, easier to manage, and for lack of better terms, enjoyable,\u201d he wrote. <\/p>\n \u201cFix fiber, and you fix appetite, gut health, blood sugar and long-term disease risk all at once.\u201d<\/p>\n But the benefits don\u2019t stop there. <\/p>\n A 2018 study<\/a> found that taking 10 grams of psyllium daily significantly lowered LDL, the \u201cbad\u201d cholesterol, and may help delay atherosclerosis \u2014 the hardening of arteries that raises the risk of heart attacks and strokes.<\/a><\/p>\n Some experts have even suggested psyllium may help lower the risk of cancer by supporting regular bowel movements<\/a> and binding to toxins in the digestive tract, helping remove them from the body.<\/p>\n If you\u2019re considering adding psyllium to your diet, experts say to check with a doctor first, since it can interfere with the absorption of certain medications. <\/p>\n Taking too much too quickly can also cause gas, bloating and digestive discomfort, especially for those not used to a high-fiber diet \u2014 which, it turns out, is most people. <\/p>\n Current dietary guidelines<\/a> recommend 14 grams of fiber for every 1,000 calories consumed, or roughly 25 to 28 grams per day for women and 28 to 34 grams for men. <\/p>\n But most people fall short. Studies suggest <\/a>only about 5% of Americans actually meet their daily fiber needs.<\/p>\n \t\t\t\t\t\t