Experiencing digestive problems and looking for a natural solution? Find out how Metamucil can help you maintain regularity and improve your digestive well-being.
For those struggling with constipation, a doctor may suggest Metamucil, but how does it work?
Summary
Metamucil is an FDA-approved gluten-free fiber supplement and laxative that comes in different forms, such as powders and capsules.
Metamucil Has bowel movement-boosting powers.
The psyllium fiber in Metamucil works to help maintain bowel regularity and proper digestive functioning.
How long does it take to work?
The recommended dose for Metamucil powders is one serving per day. One serving is 1-2 spoons of powder in a glass with 8 ounces of liquid.
Changes in bowel habits may occur when you first begin to take Metamucil.
Psyllium husk can do more than just speed up the passage of your stool, this soluble fiber has also been shown to help keep a healthy heart and ward off insulin resistance.
Psyillium cannot replace medication intended to control blood sugar.
Now You’ve got the bird’s eye view, keep reading for the full explainer.
First off, what is Metamucil?
Metamucil is an FDA-approved gluten-free fiber supplement and laxative that comes in different forms, such as powders and capsules.
One of the main ingredients is psyllium fiber, also referred to as ispaghula.4
In short, it’s powdered fiber.
Dietary fiber is important for maintaining overall health. It plays a role in controlling diseases such as heart disease, diabetes, obesity, and cancer. Canada and the United States recommend a fiber dietary reference intake (DRI) of about 14 grams to protect the health of the heart and other organs.1
So far, so good. But what’s that got to do with constipation?
What’s Metamucil supposed to do?
Metamucil Has bowel movement-boosting powers.
That’s right, the dietary fiber in Metamucil is intended to assist your intestines in digesting and moving food through your system at a quick clip. It does this in a few different ways.
Assisting Intestinal Motitlity
Fiber helps the intestine move better and faster during digestion. Having a bit of bulk can help the action of the intestinal muscles (peristalsis), having something to push against.
For example, whole grain foods rich in fiber, will quickly move through the intestines. This allows for an easy digestion process, and it acts as an appetite suppressant because it can make you feel full more quickly.2
Colon cleansing
The colon, also known as the large intestine, is the final part of the digestive system. It can accumulate bacteria and buildup of impaceted feces (poop).
Fiber acts like a “brush” to naturally scrub the insides of the intestines, preventing the buildup of older feces that can cause constipation if allowed to sit for too long.2
Regulating stool water content
Fiber draws in water, so it helps to keep the stool hydrated. The softer stool can then pass through the intestines much more easily. This relieves constipation and the feelings of stomach pain or discomfort that come from it.
Studies have shown that high-fiber diets and moderate exercise can greatly reduce constipation.3
How Does Metamucil Work?
For those who struggle with constipation or getting their daily recommended fiber intake, a healthcare provider may suggest Metamucil.
It comes from the husk seeds of the plant Plantago Ova. Psyllium has a gel-like nature, and it is a well-known laxative, meaning that it loosens stool and helps with bowel movement.5
When metamucil is combined with water it forms a thick fiber gel. When this fiber-rich concotion gets into your stomach or small intestine, it will continue to absorb water and get bulkier.
As it makes its way down towards the rectum for its exit point, the bulky goop will mix in with whatever other food is in the stomach or intestine bringing water and bulk to any feces that has been slow to travel through. Much easier for your muscles to squeeze on. Voila! Relief from constipation
The psyllium fiber in Metamucil works to help maintain bowel regularity and proper digestive functioning.
How long does it take for Metamucil to work?
Metamucil can be taken by adults or children over the age of 12 – you should consult with your healthcare provider to make sure it is appropriate for you.
Dosage
Metamucil dietary supplement can be taken as a powder, capsule, thins, or gummies.
Depending on your fiber needs, the different forms will have different instructions and doses.4
The recommended dose for powders is one serving per day. One serving is 1-2 spoons of powder in a glass with 8 ounces of liquid.
Five capsules can be taken for one serving. It is recommended to take the capsules one at a time.
For those struggling with dietary fiber intake and digestive problems, it is recommended to take Metamucil every day to get the best results. You can take it up to three times a day.
Side effects
Changes in bowel habits may occur when you first begin to take Metamucil.
Symptoms, such as bloating, may happen while the body adjusts to the increased fiber intake.7
Other side effects can include allergic reactions, stomach cramping, gas, or more serious symptoms such as nausea and vomiting.
Metamucil is not recommended for those with stomach conditions: appendicitis, ulcers, or gastrointestinal obstruction.
Always consult a doctor before taking supplements.
What else can psyllium do?
Psyllium can also act as a prebiotic. It allows good bacteria to grow in the gut, which is important for the healthy functioning of both the digestive and immune systems.
The body can fight infections better and keep cells and tissues healthy.
Heart disease is usually correlated with high cholesterol levels. Regulating cholesterol is important for people of all ages, but it is especially important for people over 50 years old.
Researchers have found that psyllium fiber can be beneficial in lowering the amount of bad cholesterol in the blood.5
One published article found that adding 3.4 grams of psyllium to the diet three times a day for eight weeks, reduced cholesterol levels by about 5%. No negative side effects were reported by any of the participants.
UPDATE: A 2023 systematic review and meta analysis published in American Journal of Clinical Nutrition found that psyllium husk is one of the best supplements for people living with insulin resistance. As part of a healthy diet, it can help your body to handle blood sugar levels helping to prevent or delay type II diabetes.8
Metamucil Fiber
Fiber acts to slow down the amount of sugar that is absorbed into the blood.
Having a fiber-rich meal when eating sugary foods, will help lower blood glucose (sugar) levels.6 This controls appetite by making you feel fuller and by preventing overeating.
When combined with liquid, Metamucil forms a thick gel, which is said to trap some sugars taken into the body.4
In this way, sugars are absorbed into the body more slowly, reducing blood sugar levels.
References:
- Korczak, R., & Slavin, J. L. (2020). Definitions, regulations, and new frontiers for dietary fiber and whole grains. Nutrition reviews, 78(Suppl 1), 6–12. https://doi.org/10.1093/nutrit/nuz061
- Shah, B. R., Li, B., Al Sabbah, H., Xu, W., & Mráz, J. (2020). Effects of prebiotic dietary fibers and probiotics on human health: With special focus on recent advancement in their encapsulated formulations. Trends in Food Science & Technology, 102, 178–192. https://doi.org/10.1016/j.tifs.2020.06.010
- Macêdo, M. I. P., Albuquerque, M. F. M., Tahan, S., & Morais, M. B. (2020). Is there any association between overweight, physical activity, fat and fiber intake with functional constipation in adolescents? Scandinavian Journal of Gastroenterology, 55(4), 414–420. https://doi.org/10.1080/00365521.2020.1749878
- Metamucil. (n.d.). Metamucil Fiber Supplements & Meta Appetite Control | Metamucil®. Retrieved March 3, 2021, from https://www.metamucil.com/en-us
- Bell, L. P. (1989). Cholesterol-lowering effects of psyllium hydrophilic mucilloid. Adjunct therapy to a prudent diet for patients with mild to moderate hypercholesterolemia. JAMA: The Journal of the American Medical Association, 261(23), 3419–3423.https://doi:10.1001/jama.1989.03420230073029
- SINGH, B. (2007). Psyllium as therapeutic and drug delivery agent. International Journal of Pharmaceutics, 334(1–2), 1–14. https://doi.org/10.1016/j.ijpharm.2007.01.028
- Psyllium: MedlinePlus Drug Information. (n.d.). MedlinePlus. Retrieved March 4, 2021, from https://medlineplus.gov/druginfo/meds/a601104.html
- Juhász AE, Greff D, Teutsch B, et al. Galactomannans are the most effective soluble dietary fibers in type 2 diabetes: a systematic review and network meta-analysis. Am J Clin Nutr. 2023;117(2):266-277. doi:10.1016/j.ajcnut.2022.12.015