I used to be someone who only had coffee for breakfast—just a cappuccino was all I could handle in the morning, and that worked fine for me for years. But everything changed when I started strength training about a year ago. More muscle meant needing more calories and protein. Skipping breakfast until lunch? That was no longer an option.

### Psyllium Husks: My Breakfast Game-Changer
Now that I’ve fully embraced breakfast, my go-to meal is simple but effective: half a cup of Greek yogurt (about 17g of protein), blueberries for vitamin C and antioxidants, and a few walnuts for omega-3s. But the real secret? Half a teaspoon of psyllium husks, soaked in a little water to let the fibers expand properly. Since adding them, my mornings have been smooth sailing—I feel full, focused, and steady. No blood sugar crashes, no mid-morning hunger pangs, and best of all, my digestion has never been better.

Dr. Luisa Werner, a digestive health expert, agrees: “I’m a big fan of psyllium husks. They not only support digestion and gut health but also help regulate cholesterol and blood sugar levels.” Unlike some other fibers that can irritate sensitive stomachs, psyllium husks (from the outer layer of the psyllium seed) are usually well-tolerated, even for those with constipation, IBS, bloating, or gas.

### Why Psyllium Works So Well
The key is that psyllium is about 80% soluble fiber. As Dr. Werner explains, “Soluble fiber forms a gel-like substance in the gut by absorbing water. This helps digestion, feeds good gut bacteria, and even binds to cholesterol from food, slowing its absorption into the blood.” It also regulates bowel movements—softening stool when needed or adding bulk to ease constipation.

Beyond digestion, psyllium may lower the risk of conditions like bowel cancer, heart disease, and type 2 diabetes by slowing sugar absorption. “Pairing it with protein-rich meals keeps blood sugar even more stable,” says Werner.

### How to Use Psyllium Right
Start small—too much too soon (or not enough water) can backfire. Dr. Werner advises beginning with just half a teaspoon daily, mixed into a large glass of water, and gradually increasing over weeks. If you notice discomfort, scale back.

Unlike me, she skips the pre-soaking (“I find the texture off-putting!”) and stirs the powder directly into smoothies, yogurt, or oatmeal. “I now take 1–2 teaspoons daily, but I built up slowly,” she says.

### Shopping Tips
Opt for hulled psyllium husks (just the seed’s outer shell) over whole seeds—they swell better and are gentler on digestion.She also recommends choosing organic products and checking the ingredient list: “The best options contain only psyllium husks—no additives or flavorings. This usually means the product is less likely to contain harmful contaminants.”

Bio.me Psyllium Husk Fiber
$35 | [AMAZON](#)

Organic India Psyllium Husk Capsules
$18 (originally $16, 11% off) | [AMAZON](#)

Now Foods Solutions Whole Psyllium Husks
$23 (originally $18, 22% off) | [AMAZON](#)

Bellway Super Fiber Powder
$30 | [AMAZON](#)

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