I take one tablespoon of metamucil before each meal. It works wonders for me. The active ingredient is psyllium husk.

Ok thanks I'll try that. What do you take it with? Just water?

I take about a teaspoon in my morning ceareal and in my evening yougurt

The amount of psyllium per teaspoon (or tablespoon) depends on what else is in the mix. Metamucil (with sugar) is normally about a tablespoon dose. OTOH Konsyl, which is unflavored psyllium husk, calls for a teaspoon per dose.

It's not an exact science, and those doses were worked out for very different plumbing anyway. Try different doses and see what works best for you. Go easy in the beginning.

I take it with water.

I am a big fan of psyllium husk vs metamucil. I find it works better for me and hasn't flavour/added sugar/fake sugar. I use a heaping teaspoon with a couple of ounces of water four times a day (although I started at two and then three times per day). It doesn't mix with the water very well but goes down just fine as far as I'm concerned. I often refer to it as my dose of sawdust.