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A 2022 systematic review and meta-analysis in the American Journal of Clinical Nutrition pooled 16 randomized controlled trials (1,251 participants) and found psyllium the most efficacious fiber investigated for chronic constipation: it increased bowel movements by about 3 per week , improved stool consistency, and was the only fiber to significantly reduce straining

I wake up not hungry, so the fast continues (broth, water, coffee with cream and coconut oil)

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When these fibers are gently heated, they contract and tighten immediately, while simultaneously signaling the body to produce fresh collagen in the weeks and months that follow