Not all fiber is the same. Psyllium is viscous — it gels with water — which is why it's one of the few fibers with an FDA-recognized heart-health claim behind it (7g+/day, as part of a diet low in saturated fat and cholesterol, may reduce coronary heart disease risk) and shown to help regulate blood sugar. That's a US regulatory standard, cited here as the evidence bar psyllium clears — not a claim about this product's regulatory status in India. A lot of fiber supplements use non-gelling types that are milder but have a thinner evidence base and can cause more gas as they ferment. We picked psyllium because the science behind it is the strongest, not because it's the easiest to hide in a drink.

Source: US FDA health claim regulation, 21 CFR 101.81 ↗

Start with one sachet a day, mixed into a full glass of water or your shaker — drink it fairly quickly before it thickens, then follow up with a bit more water. Morning, post-workout, whenever it fits into your day — consistency matters more than timing. Give your gut three to five days to adjust.