Meta-mucil - Orange Smooth Sugar-free (1 tsp)

Take the sugar-free psyllium product with a full glass of water and avoid mixing it into juice, soda, or sweetened drinks.

Use the smallest effective serving first, then increase gradually only if needed; larger doses or flavored formulations may produce a bigger rise for some people.

Take it alongside or shortly after a balanced meal containing protein and healthy fat, such as eggs, plain Greek yogurt, tofu, nuts, or avocado, rather than on its own with carbohydrates.

If you take it near a meal, reduce other fast-digesting carbohydrates in that meal, such as white bread, pastries, sugary cereal, or large portions of potatoes.

Check the label for carbohydrate content and sweeteners; if it still causes a repeatable rise, consider an unflavored, unsweetened psyllium husk powder instead.

Track your response at the same timing on several days, since hydration, meal composition, activity, and timing can all affect the size of the rise.