Editor's Note: This article is written by Isabel Garza, RDN, LD, a registered dietitian and a paid contributor to IRIS. She specializes in women's hormonal health and develops content for Iris.

Does Iris Have Side Effects?

Anytime you add something new to your routine, your body might need a little time to adapt. Iris is no different. While most people feel great right away, a few notice mild digestive changes at first. That’s why we’re here to walk you through what to expect, why it happens, and how to get the most out of every sip.

 Why You Might Notice Digestive Changes

Iris is packed with a thoughtful blend of key nutrients that support energy, mood, hydration, and gut health. However, everyone’s body is unique, and how you respond to new nutrients depends on your current diet and sensitivities. Most people’s systems are like, “Yes please!” but sometimes your gut needs a little time to catch up.

 Here’s what might be going on:

• Fiber (6g of prebiotic fiber): Fun fact: your gut microbiome, or the trillions of bacteria living in your intestines, can actually change within a few days of adjusting your diet. When you bring in more prebiotic fiber, those microbes start to party (a.k.a. ferment). That’s great for gut health in the long run, but in the short term it can mean a little extra gas or bloating. Translation: if you notice side effects with Iris, it’s often just your gut bacteria celebrating the upgrade.
• Electrolytes (sodium + potassium): These minerals help with hydration and can even combat cravings (Was your body craving the chips or just the salt on the chips?). When concentrated, they can sometimes draw water into the intestines, leading to looser stools for sensitive folks.
• Inositol + B vitamins: B vitamins are like your body’s spark plugs, turning food into usable energy. Folate and B6 in particular play a big role in supporting metabolism, mood, and brain health. Most people tolerate these beautifully, but occasionally they can cause mild digestive changes or nausea if taken on an empty stomach.

How Long Does It Last?

For most people, any digestive shifts fade within a week or two as your body adjusts, allowing you to enjoy the benefits without the bumps along the way.

How Many Can I Have in a Day?

One packet of Iris a day is the sweet spot. It’s enough to get the full benefits of fiber, electrolytes, and nutrients without overwhelming your system.

That said, if you’re extra active, sweating a lot, or spending hours in the heat, your body may benefit from a little more support. In those cases, adding a second Iris can be a great option. Just be sure to space them out (think: one earlier in the day, one later on) mix each with plenty of water (24-36 oz).

Tips to Make Iris Easier on Your System

If you’ve had a rocky start, here are a few tricks to smooth things out:

• Sip, don’t chug: your body absorbs nutrients more steadily this way.
• Stay consistent: benefits like steadier energy and digestive support often build with regular use.
• Pair with healthy habits: Iris loves being part of a balanced diet, movement, and good hydration.
• Listen to your body: adjust serving size, timing, or dilution until it feels just right.

  * This article isn’t intended to provide medical advice. So if you’re struggling with constipation or any manner of digestive discomfort please consult with your doctor or a qualified healthcare practitioner, especially if you have specific health concerns or conditions.

Meet our Expert This article is written by Isabel Garza, RDN, LD, who is a paid Iris contributor. Isabel is a Registered Dietitian and Founder of Woman Wise Nutrition. She specializes in helping her clients get to the root of persistent issues like PCOS, painful periods, infertility, perimenopause, and unexplained fatigue or weight gain. Through functional hormone testing and personalized nutrition counseling, Isabel brings a nuanced, whole-person approach to care. She combines evidence-based care with a compassionate, root-cause lens, helping women shift away from confusion and self-blame, and instead, make sense of their symptoms and feel more at home in their bodies.