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Strong evidenceGut health

Fibre (isabgol and PHGG)

Also called: Psyllium husk, ispaghula, sat isabgol, partially hydrolysed guar gum (PHGG)

Soluble fibre for regularity and gut health. Most Indians eat well below the 25–30 g of fibre a day they need.

Typical amount
5–10 g a day (1–2 tsp), each dose in at least 250 ml water
Best time
At bedtime, or 30 min before a meal, stirred into a full glass of water · Timing guide
Food
Away from food
Typical course
8 weeks, then review
Upper limit
Start with 1 tsp and build up
Is it right for me?

Where to buy

4 products

Qbit Daily Bare Fibre

Qbit · 30 sachets (30 days)

₹1,077

Contains: Soluble fibre 6 g (PHGG Sunfiber + NUTRIOSE, also prebiotic); DIGEIZYME digestive enzymes

Brand site
Also inside 1 other product (combinations and multivitamins)

What is fibre (isabgol and phgg)?

Soluble fibre absorbs water to form a soft gel that makes stools easier to pass and feeds good gut bacteria. Psyllium husk (isabgol) is the classic Indian choice and works for both constipation and loose stools. PHGG (partially hydrolysed guar gum) is a gentler, tasteless fibre that causes less gas and suits sensitive stomachs.

Forms. Psyllium husk powder or whole husk, flavoured psyllium drinks, and PHGG powders or sachets.

What it may help with

Evidence grade

Strong: several good human trials. Moderate: some trials, mixed results. Limited: small or early studies. Traditional: long use, little trial evidence.

Safety and interactions

Side effects
Gas and bloating at first; start low and build up. Always take psyllium with a full glass of water to avoid choking or blockage.
Who should be careful
Always with plenty of water; swallowing difficulty or bowel narrowing: avoid
Spacing
2 h apart from all medicines and other supplements
Stop and call a doctor if
Chest pain or choking, severe abdominal pain, no bowel movement for 3 days

Food sources

Oats, dals, rajma, chana, vegetables, fruit with skin, whole grains like bajra and jowar, and flax seeds.

Common questions

When should I take isabgol?

At bedtime, or 30 minutes before a meal, stirred into a full glass of water.

Can I take it with medicines?

Keep it 2 hours apart from all medicines and other supplements, because it slows their absorption.

Isabgol or PHGG?

Isabgol is cheap and well studied; PHGG is gentler, mixes clear and causes less gas.

For information only, not medical advice. Prices and links are checked by hand and can change; we may earn a small commission on some links. This plan is based on your answers and is not a medical diagnosis. It does not replace advice from your doctor. If you take medicines or have a health condition, check with your doctor before starting any supplement.