In this ‘Metamucil weight loss’ review, you are going to read an in-depth detail on Metamucil ingredients, benefits, doses, clinical study reports and side effects of this fiber supplement. Most importantly, how does this fiber supplement help you lose weight?
American diet habits have undergone drastic changes in the last few decades. Many people weren’t getting enough fiber in their daily diet before.
Luckily, most people now have become conscious of the importance of fiber in their daily diet.
Without enough fiber, you’ll experience difficulty in losing weight, dips in energy, erratic bowel movements, poor digestion, and also have a greater risk for heart disease.
According to the Institute of Medicine, women need around 25 grams of fiber per day while men require closer to 38 grams (1).
It is best to eat fiber-rich natural foods because they contain added vitamins and minerals besides the fiber content.
If you do not have the convenience to have fiber-rich foods regularly, then you have to consume fiber supplements. The health benefits from them are the same as the fiber got from natural foods.
What is Metamucil?
Metamucil is a bulk-forming fiber supplement. Psyllium is the generic name for this fiber dietary supplement.
This supplement is primarily recommended for treating constipation. It may also help in reducing low-density lipoproteins (LDL) in the blood.
The fiber absorbs liquid in the intestines and swells and forms a bulky soft stool, which is easy to pass.
The Metamucil brand of psyllium fiber supplement founded in 1934 by G. D. Searle & Company and in 1985 the brand was acquired by Proctor & Gamble.
Currently, Metamucil supplement comes in different forms like capsules, wafers and powdered drinks in various flavors such as orange, berry, and pink lemonade.
Ingredients in Metamucil are Psyllium husk, citric acid, natural and artificial flavors.
The nutrients in Metamucil are as follows:
Amount Per Serving & %DV:
- Calories 45
- Dietary Fiber 3 g 12%
- Total Carbs 12g 4%
- Iron 0.8 mg 4%
- Sodium 5 mg <1%
- Potassium 30 mg <1%
- Soluble Fiber 2 g N/A
- Sugars 9g N/A
Metamucil And Weight Loss
Metamucil weight loss is quite an exaggerated issue. This supplement is definitely not intended for weight loss purposes. It is precisely designed for dealing with indigestion.
However, Psyllium fiber contained in the Metamucil may aid in weight loss for the following reasons:
1. Feeds The Friendly Bacteria in The Gut
The Psyllium ingredient in this supplement is a soluble fiber.
Soluble fiber can have powerful effects on health and metabolism (3).
Soluble fiber content feeds the friendly bacteria in the gut that help in healthy digestion and metabolism.
2. Help Fight Inflammation Which May Cause Obesity
3. Viscous Fiber May Reduce Your Appetite
Viscous soluble fibers such as psyllium, pectins, glucomannan, and guar gum absorb liquid and become bulky, forming a gel-like substance that “sits” in the gut (9).
The thick gel formed in the gut from psyllium delays the digestion and increases the time to absorb nutrients. This makes the individual feel full for a prolonged time and significantly reduces appetite (10,11).
How Does Psyllium Fiber Work?
Psyllium is a form of dietary fiber made from the husks of the Plantago ovata plant’s seeds. It is a very effective natural laxative; a commonly prescribed remedy for indigestion.
When psyllium husk comes in contact with water, it becomes bulky to form a gelatin-like mass. It adds bulk to the foods and promotes the transport of waste through the intestinal tract.
Psyllium fiber in Metamucil helps indigestion by forming a massive bulk of gel-like soluble fiber in the intestine. This increases the contraction of muscles in the intestinal wall leading to the easy movement of stool through the digestive tract.
Psyllium fiber makes the stool soft and bulky to help regular and comfortable bowel movements.
Are Fiber Supplements Like Metamucil Effective for Weight Loss?
Fiber supplements generally contain natural fiber extracted from plant sources.
Consuming fiber from food sources or supplements have few important health benefits. However, weight loss results from fiber supplements are mixed and quite unconvincing.
According to an extensive study published by The American Society for Clinical Nutrition found that psyllium and guar gum are ineffective as weight loss supplements (13).
However, the fiber extract from the konjac root known as glucomannan is proved to have a significant effect in shedding bodyweight.
Supplements have only little health benefits compared to the nutrients got from whole plant foods.
According to the ads published by MetaWellness (a P&G subsidiary), “Metamucil is clinically proven to help you feel less hungry between meals.” I’m not sure if there any clinical evidence that supports these claims.
However, they do not make claims about the weight loss effects of this pill.
Benefits Of Metamucil
The psyllium fiber content in the Metamucil can have some good health benefits which are common to all fibrous foods.
Lowering Cholesterol: – Soluble fiber like psyllium slows and hinders the uptake of unhealthy fat in the foods we eat. Some of the studies also have suggested that dietary fiber can reduce LDL cholesterol levels.
Weight Loss: – Psyllium fiber supplement may help weight loss by making you feel full fast, reducing the absorption of sugar and fat content in foods, and feeding the beneficial gut bacteria.
Diabetes and Glycemic Control: According to a report by the American Diabetes Association, consuming a sufficient amount of fiber daily can improve glycemic control and decrease the degree of hyperinsulinemia (16,17).
Amount Of Fiber In Metamucil
According to company label on Metamucil packet, 2 rounded teaspoons (11.6 g) provides 6 grams of fiber with 5 of those grams coming from soluble fiber.
The company label on the pack suggests Metamucil dosage as follows:
For managing indigestion:
- Use one rounded tablespoon in at least 8 oz of water after the meals
- Use up to 3 times a day
Dosage for making you feel full:
- Use 2 rounded teaspoons in at least 8 oz of water, with meals
- Use up to 3 times per day
Dosage for managing blood sugar levels:
- Use 1 rounded teaspoon, mixed in 8 oz of water
- Use 3 times per day
Dosage for lowering cholesterol:
- Use 1 rounded teaspoon, mixed in 8 oz of liquid
- Use 3 times per day
Dosage for improving digestive health:
- Use 1 rounded teaspoon mixed in 8 oz of liquid
- Use up to 3 times a day
If observe well, there aren’t many differences in the Metamucil dosage to be followed for managing blood sugar, cholesterol, digestive health and reducing the intake of foods.
Metamucil Side Effects
Metamucil is time tested and proven natural supplement for getting rid of indigestion.
You can hardly find any serious side effects of Metamucil reported by any of the users in the past. It is very safe for healthy people.
This supplement is supposed to be used for short-term treatment of indigestion. However, individuals who continue with the Metamucil supplement for a long period for the purpose of weight loss or as laxative dependency could face some side effects in the long run.
Here are some of the possible Metamucil side effects that may be faced by some individuals:
The phenylalanine (a type of amino acid) contained in Metamucil may cause phenylalanine to build up in the body if this amino acid is not processed correctly.
Overdosage of Metamucil can lead to diarrhea and electrolyte imbalance.
Psyllium may lower blood sugar levels. This might interact with some diabetes medications.
Psyllium absorbs water from the body which can cause dehydration if sufficient water is not taken. Lack of enough fluid may even lead to intestinal blockage caused by Psyllium.
Fiber may interfere with the absorption of iron and some medication like blood thinners.
Do not take Metamucil for two weeks before and after surgery for it may interfere with the medication.
Some individuals may experience nausea or heartburn after having fiber supplements like Metamucil.
The Bottom Line
Metamucil fiber supplement can be used safely for a short period to promote healthy regularity in bowel movement and relieve constipation.
Metamucil is a Psyllium supplement frequently used to treat constipation and related symptoms like stomach bloating, gas, abdominal discomfort which can be reduced by providing proper and regular passage of stool.
Eating soluble fibers can have some effect on making one feel full and thus reduce the intake of food. Fiber content also reduces and slows down the uptake of starch and fat in foods. Metamucil weight loss effects may occur because of this.
Metamucil fiber supplement should not regularly be consumed for weight loss purpose.
Limit the use of Metamucil to a short period. Regular consumption of this fiber supplement can cause vitamin deficiency, and many consumers have developed a dependency on laxatives.