Psyllium husk powder slows down the frequency for me and increases the quality of the stool making it less sticky and easier to clean, so not so much wiping which can cause irritation. I usually take a teaspoon before each meal with water: shake it up in a little jar with water, drink that, then wash it down with plain water. You would have to experiment with an amount that works for you, just make sure you take it with plenty of water. Some people prefer wafers or capsules.