Directions: Mix 5 gm (1 Tablespoon) Psyllium with at least 200 ml of water, juice or your favourite beverage. Stir and drink immediately. If too thick, add more liquid and stir. Drinking an additional glass of water afterward is advisable to ensure hydration. Adults and Children over 12 years: One serving up to 2 times daily. Best taken before and between meals. Notice: Consuming this product without enough liquid may cause choking. Do not use this product if you have difficulty in swallowing. For heart health, soluble fibre from foods such as Psyllium, as a part of diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of Psyllium provides 3. 07 grams of the 7 grams of soluble fibre necessary per day to have the effect.