Well unless I have it as a porridge, 2 tbsp a day is what I have been taking for 6 months. I put it in my yogurt, or cottage cheese.

When I make the porridge, it's 1/4 cup with chopped hazelnuts or almonds, cream and yogurt, microwaved, then drizzle 1 1/2 tbsp.n/s maple sryup. Man it's amazing how filling it is.

I have never tried any other thing as a fibre source to keep me regular, I've had good luck with it and just stick to it.

Cheers Kathy