How to Take Psyllium Husk Fiber. Most doctors recommend 25-30 grams of fiber in any diet, and psyllium husk fiber can be that fiber. In one teaspoon of pure psyllium husk powder is a whopping 4.5 grams of fiber. That is about 1/5 of the total fiber needed in one day. Psyllium powder must be mixed with liquid before you take it. Do not swallow the dry powder. Mix the powder with at least 8 ounces of liquid such as water or fruit juice. Stir and drink this mixture right away. To get the entire dose, add a little more water to the same glass, swirl gently and drink right away.
Make other lifestyle changes to help with constipation. If you are planning to take psyllium to help with constipation, make sure that you incorporate some other positive lifestyle changes as well. Constipation means you have three or less bowel movements per week. Your stool is hard and can be difficult to pass. If you have constipation, try these lifestyle changes.[12]
Drink plenty of fluids. The Institute of Medicine recommends about 3 liters for men and 2.2 liter for women of water AND liquids combined.[13]
Increase intake of dietary fiber. Fruits such as pears, berries, prunes and apples are high in fiber. Beans, sweet potatoes, spinach, and whole grains are also good sources.
Avoid high sugar or high fat, processed foods. These include white breads, doughnuts, sausage, fast-food, and french fries and others.[14]
Use the restroom when you need to go. Holding or delaying going to the restroom can make constipation worse. Your stool may be harder and if you delay, your body may not be ready to defecate later on.
Exercise daily. Exercise can help stimulate your digestive tract, which will help your body process food.