Go to a drug store or even health store and buy a 1 pound bag of Whole Psyllium Husks. They look like ground oat bran. They cost around $10.00 Put 1 tbsp in a glass of juice and drink it down & follow with lots of water during the day. You can add Bentonite to this if you want the shake. It's the cheapest way I know of to get the best results using the same as in the high priced formulas or whatever. This is all natural and you can work your way up to as many a day as you want as long as you keep your water intake up so that you don't bung yourself up.