Metamucil Nutrition Facts: Calories, Carbs, Sugar, Fiber and More
Metamucil is a popular fiber supplement that can help improve digestion and cholesterol levels. But what are the nutrition facts, ingredients and benefits behind this dietary fiber powerhouse? Let's take a detailed look at what's inside Metamucil and how it can support your health.
What is Metamucil?
Metamucil is a fiber supplement made from psyllium husk. It comes in powders and wafers that can be mixed into water or other drinks, as well as convenient pre-mixed beverages.
Metamucil contains soluble fiber from psyllium. This viscous fiber absorbs water and expands to form a gel-like consistency. It passes through the digestive system intact, which provides the following benefits:
- Promotes regularity and relieves constipation
- Helps maintain healthy blood sugar and cholesterol
- Reduces appetite by increasing feelings of fullness
- Adds bulk to stool allowing it to pass more easily
Metamucil contains approximately 3 grams of soluble fiber per serving from psyllium husk. This makes it an easy way to increase daily fiber intake.
Metamucil Nutrition Facts
Metamucil's nutrition information varies slightly based on the specific product. Here is the nutrition breakdown for a typical serving (1 rounded teaspoon) of Metamucil powder:
- Calories: 10
- Total fat: 0g
- Sodium: 25mg (1% DV)
- Potassium: 22mg (0% DV)
- Total carbs: 3g (1% DV)
- Dietary fiber: 3g (10% DV)
- Sugars: 0g
- Protein: 0g
Fiber
The main nutrient in Metamucil is dietary fiber, providing 3 grams per serving. This accounts for 10% of the daily value.
The fiber comes specifically from psyllium husk. Psyllium is a type of soluble fiber that absorbs water to become gel-like and bulky.
This soluble fiber helps promote digestive regularity. It can also help you feel fuller between meals, potentially aiding weight management.
Calories
With only 10 calories per serving, Metamucil is very low in calories. This makes it easy to add to your diet without worrying about excessive calorie intake.
Sugar
Metamucil powder contains 0 grams of sugar. However, the pre-mixed Metamucil drinks do contain added sugars like sucralose.
The sugar-free powders are preferable for those wanting to limit sugar intake or have diabetes concerns.
Sodium
Metamucil is relatively low in sodium at 25mg per serving, which is 1% of the recommended daily intake. This makes it a good option for those following a low-sodium diet.
Other Ingredients
In addition to psyllium husk fiber, Metamucil contains small amounts of natural botanical extracts for flavoring like rosehips, licorice and hibiscus.
The powdered forms also contain maltodextrin to provide texture, citric acid for processing, and sweeteners like sucralose in the sugar-free versions.
Metamucil Fiber Types
There are two main types of fiber - soluble and insoluble. Metamucil contains soluble fiber from psyllium husk. Here's how they compare:
Soluble Fiber
- Found in psyllium, oats, beans, apples
- Absorbs water and becomes gel-like
- Slows digestion and helps you feel fuller
- Helps lower LDL cholesterol and control blood sugar
Insoluble Fiber
- Found in wheat, vegetables, whole grains
- Adds bulk but does not dissolve
- Helps food pass more quickly through digestive tract
- Promotes regularity and healthy bowel function
Experts recommend getting a mix of both soluble and insoluble fiber. Metamucil provides an easy way to get soluble fiber from psyllium husk in your diet.
Metamucil Health Benefits
Research shows that increasing viscous fiber like psyllium can provide:
Improved Digestive Regularity
Metamucil acts as a natural laxative by pulling water into the stool and softening it. This promotes comfortable, regular bowel movements.
Lowered Cholesterol
Soluble fiber binds to cholesterol in the digestive tract and removes it from the body before it can be absorbed. Studies show psyllium fiber significantly lowers LDL "bad" cholesterol.
Better Blood Sugar Control
The gel-like nature of psyllium slows digestion, which helps prevent blood sugar spikes after meals. Studies show psyllium improves A1C levels in people with type 2 diabetes.
Increased Satiety
Metamucil powder expands in your stomach to make you feel fuller. This can curb overeating and decrease calorie intake at meals to aid weight management.
However, research is mixed on whether psyllium husk significantly impacts weight loss.
How to Take Metamucil
Metamucil powder comes in convenient single-serve sticks or canisters to stir into water or other cool liquids like juice, milk or smoothies.
For the powders, the standard serving size is one rounded teaspoon stirred into 8 ounces of liquid up to 3 times per day. Allow the powder to sit and thicken for a few minutes after mixing.
Metamucil also offers several pre-mixed drink options in various flavors. The nutrition facts and suggested serving sizes differ slightly, so check the labels.
Start with one serving daily and increase slowly to avoid gas or bloating. Drink plenty of non-caffeinated fluids when using Metamucil.
Tips for Taking Metamucil
Here are some tips to help you take Metamucil effectively and comfortably:
- Gradually increase fiber intake - Start with a small dose like 1 teaspoon and work up to avoid gas.
- Mix well and let thicken - Stir thoroughly and allow a few minutes for the powder to expand before drinking.
- Drink plenty of fluids - Water helps the fiber move through your system to prevent constipation.
- Take at mealtimes - Mixing with meals helps control blood sugar response.
- Avoid close to medications - Separate doses by 2-3 hours, as fiber can impact absorption.
- Consider sugar-free - Sugar-free Metamucil avoids added sweeteners.
Common Metamucil Side Effects
Metamucil can cause some mild side effects, especially when starting, including:
- Gas or bloating
- Stomach cramping
- Loose stools
- Diarrhea (less common)
These are temporary effects as your body adjusts to the increase in soluble fiber. Drinking enough water and gradually increasing your dose can help minimize side effects.
Rarely, psyllium can cause allergic reactions or choking if taken dry and improperly mixed. As with any supplement, consult your doctor before using Metamucil for medical concerns.
Metamucil vs. Other Fiber Supplements
How does Metamucil compare to other options for getting more fiber?
Benefiber
Like Metamucil, Benefiber provides wheat dextrin soluble fiber. It dissolves completely into a clear, tasteless drink.
Citrucel
Citrucel contains methylcellulose fiber which doesn't gel like psyllium. It's a non-thickening soluble fiber option.
Metamucil vs. Fiber Gummies
Fiber gummies can contain insoluble fiber like polydextrose. They provide flavor but don't thicken drinks. Metamucil offers soluble psyllium fiber.
Ground Psyllium Husk
You can buy ground psyllium to mix yourself for a cheaper option. But Metamucil provides convenient measured doses.
Overall, Metamucil is a proven, effective soluble fiber supplement to help with regularity, cholesterol, and blood sugar management.
Is Metamucil Safe?
For most healthy adults, Metamucil is considered very safe when used as directed. Possible side effects are mild and temporary.
However, there are some safety considerations to be aware of with Metamucil:
- May decrease absorption of medications if taken too closely together. Separate doses by 2-3 hours.
- Not recommended for children under 6 years old.
- Use with caution in diabetics due to effects on blood sugar. Monitor levels closely.
- Can cause choking hazard if powder sticks to esophagus when taking dry. Always mix thoroughly as directed.
Discontinue use if any severe side effects occur. As with any supplement, consult your doctor before taking Metamucil if you have any medical conditions or take medications.
Is Metamucil Vegan?
Regular Metamucil powder is vegan-friendly, as psyllium husk comes from the outer coating of plant seeds. There are no animal products in the ingredients.
However, some of the pre-mixed Metamucil drink products contain vitamin D3 derived from lanolin. This makes certain flavors non-vegan.
Always check the specific ingredients list if following a vegan diet. The sugar-free and original powders are the best vegan choice.
The Bottom Line on Metamucil Nutrition
Metamucil is an excellent source of soluble fiber from its main ingredient, psyllium husk. It provides an array of benefits for digestion, regularity, cholesterol, blood sugar control and weight management.
With its low calorie, sugar-free formula, Metamucil can easily be incorporated into a healthy diet to increase daily fiber intake. Gradually increasing your dosage and staying well hydrated can help minimize any potential side effects.
Talk to your doctor if you have any medical conditions or take medications to ensure using Metamucil is appropriate for your individual health needs.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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