Psyllium husks are God's gift to problem bowels (in my opinion).
Having a great diet with plenty of high fibre fruits & vegetables does not always work (I 've discovered).
Psyllium husks look like small dried, thin flakes & eventually swell on contact with liquid. My gluten free rice cereal also has psyllium as an ingredient.
They are cheap to buy.
After following my favourite Paleo diet for several months, I went through a period of irregular bowel habits, so I've have gone back to this breakfast cereal with an additional tablespoon of psyllium husks on top.
Doesn't really have any taste, although I have several things in my breakfast bowl which ARE tasty, so no matter that the husks have no taste.
If you eat it straight
after putting your milk (or other liquid like the rice milk I use) onto it, it would swell in your stomach & so on (as it moves through the digestive tract).
If you put the liquid on the night before (as I used to do when working, to save time), the next morning it would have absorbed all the liquid & you may even need to add more liquid in the morning if it's too thick in texture, or gluggy.
Now I'm not working, I prepare it when I make my first herbal tea of the day, go & answer all my emails, & then go back to eat the bowl full 30-60 minutes later.
You would need to eat something with it (for taste, texture & enjoyment).
5 days a week I have:
a scoop of Rice Flakes cereal (with psyllium as an ingredient)
1 tablespoon of psyllium husks
1 tablespoon of freshly ground flaxseeds (for the omega 3 - must be freshly ground as the stomach can't break down the hard outer shell of a flaxseed)
1 tablespoon of freshly ground organic pumpkin seeds (for the selenium & zinc) - if I don't chew pumpking seeds thoroughly, they can cause bowel pain later that day/night, so I've starting grinding them into a powder (for my breakfast cereal).
1 organic bananana (for the potassium - I went through a period of daily heart arrythmia, so I have gone back to a banana each morning & 2-3 avocadoes per week. Avocadoes have double the amount of potassium, as bananas do).
5-6 organic walnuts loosely chopped up (for the omega 3)
and rice milk to cover generously.
Works really well every morning. Since I have glasses of water with my supplements around this time & a cup of chamomile tea before & after breakfast, you can see that I keep up the liquid intake around this time too.
And on a funny note, one morning I was really cold & decided to dump the bowlful into a saucepan & heat it up. Wow, it turned into rubbery sludge. The heat really made the husks swell & turn into something like rubbery, stringey, sticky cheese strands. It was very funny to look at & very different to eat. It actually showed me how the swollen psyllium husks would bind all the foods in your bowels & make them pass easily through.
So my hint is: DON'T HEAT
THE PSYLLIUM HUSKS & LIQUID - eat them cold.
And, as I said, they are really cheap (in my health food shop).
You can also get constipated if you don't have enough fat in your diet. I stick to olive oil & avocadoes for healthy fats, although there would be a bit of fat veined in the steak I buy.
Soluable fibre, good healthy fats, & plenty of fresh filtered water are helpful for constipation, a healthy heart & a load of other health problems.