with the physillium take 2 tbsp 3-4 x a day, but try to take it inbetween meals, I think it works better like this... (it might ciase you some discomfort the for a day or 2 so you might start out taking 2 doses on the first day and then move up to 3-4 depending on how you react.) and then the fiber supp take like 4-8 grams with every meal (the benifiber is great, it will mix with anything and its not thick, and you cant taste it!) giver it a whirl and be sure to post up how it works for ya or if you have any problems while doing it! happy to help...