Metamucil And Weight Loss: Does It Work? Review Of Research

Update 7/15/20. Have you seen the Metamucil commercial featuring Michael Strahan of the “Live With Kelly and Michael” morning TV show? In the commercial, Michael says Metamucil “helps me feel fuller between meals.” He called it “The Meta Effect.” If you’re like me, you may have wondered when Metamucil became a weight loss supplement. I became curious and wanted to take a closer look at it. So in this review, I'm going to review the weight loss benefits of Metamucil and see if there is anything to them. I even called the makers of Metamucil, too, to get to the bottom of this. Keep reading and see what I discovered.

Metamucil Ingredients

I looked on the label of a bottle of Metamucil and saw 1 teaspoon contained the following ingredients: Psyllium husk, citric acid, natural and artificial orange flavor, yellow 6. The nutrition label lists this breakdown of nutrients:

Amount Per Serving	%DV
Calories 45
Total Carbs 12g	4%
Dietary Fiber 3 g	12%
Soluble Fiber 2 g	N/A
Sugars 9g	N/A
Iron 0.8 mg	4%
Sodium 5 mg	<1%
Potassium 30 mg	<1%

 

Metamucil And Weight Loss

In the TV commercial Michael Strahan says Metamucil, “It helps me feel fuller between meals.” The commercial also states Metamucil is “Now clinically proven to help you feel less hungry between meals.” They didn’t come right out and say Metamucil can help people lose weight, although the idea was planted when we see Michael Strahan’s producer walking past the vending machine.

They also say “One small change that can lead to good things,” where I take “good things” to be another subtle reference to “weight loss.”

 

The TV commercial didn’t quote any clinical studies to support this claim of less frequent snacking between meals,  so I went to the website mentioned in the TV commercial –MetaWellness.com – to see if I could find evidence that clinically proves Metamucil helps people feel full between meals.

That website is no longer viable. After the TV commercial stopped airing, the website went offline. Obviously, it was only used for marketing purposes.

I then called 800-983-4237, which is the phone number listed on the Metamucil.com website, to see if they could tell me where the clinical studies were. The customer service person could not tell me, although she did say she would look for it and call me back. I called her well over a week before I posted this review, but she did not call me back.

Unfortunately, the Metamucil company was unprepared for the attention it would get when it started running those commercials.  If they hired me as a consultant, I could have pointed them to the evidence. I'll present that evidence here for you to see.

Fiber And Weight Loss

The idea of fiber helping people lose weight is not new, and it makes some sense. Here are 2 reasons why I say this:

• Fiber slows digestion –which can help us feel full longer.

• • Fiber has no calories –so it does not contribute to gaining weight.

There are also studies showing fiber can help. One review noted the addition of just 14 grams of fiber per day (1/2 oz) is associated with an average of a 10% decrease in calories eaten and an average weight loss of 4.7 pounds if consumed for almost 4 months. This is one reason nutrition experts always stress fiber for people trying to lose weight.

Because of the research, it’s no surprise several weight loss supplements contain fiber supplements as their main ingredient. For example

• Skinny Fiber (click to see review)

• Bystricin (click to see review)

• Lipozene (click to see review)

All 3 of these supplements contain the same main ingredient – called Glucomannan (also known as Konjac root). This fiber swells in size when it’s in the stomach, making people feel full. The idea is if we feel full, we are less likely to snack between meals.

Metamucil contains Psyllium. This natural fiber comes from a plant whose technical name is Plantago ovate. Psyllium also swells in size when in the stomach.

Metamucil is labeled gluten-free because it adheres to the “gluten-free rule” of containing less than 20 parts per million gluten. Because of this, they can legally say “gluten-free,” but for those sensitive to this, the label says “may contain trace amounts less than 20ppm.”

Psyllium And Weight Loss

I checked the National Library of Medicine for these terms:

• Psyllium husk satiety (satiety means “makes you feel full”)

• Plantago ovata satiety

I decided to search for only these terms because I felt this best reflected what was being conveyed in the Metamucil TV commercial. I found these studies:

1.  In one investigation that lasted 3 days,  20 grams of psyllium husk mixed with about 7 oz of water was given 3 hours before a meal and immediately before eating. These researchers noted that psyllium made people feel fuller 1 hour after eating compared to a placebo. Total fat intake was also lower when people were given psyllium fiber.

 

2. In another study, 200 people were given either:

• A placebo
• 3 grams of psyllium husk + 1 gram of glucomannan (given either 2x or 3x per day)

After the study, the researchers noted people who used the fiber combination felt fuller after eating compared to those taking the placebo.

In addition: those taking the fiber combination also saw:

• Lower LDL (bad cholesterol)

• Better total cholesterol to HDL ratio

• Better HDL to LDL ratio

Watch this video on my Youtube channel to see more psyllium weight loss proof.

Psyllium vs. Glucomannan

Many weight loss supplements contain another type of fiber called glucomannan (Konjac fiber ). There is some research suggesting glucomannan can help weight loss. Some supplements containing glucomannan include:

• Skinny Fiber (click to read review)

• Lipozene (click to read review

• Skinny Body Max (click to read review)

This topic needs more research on which is better for weight loss – psyllium or glucomannan. Stay tuned.

The Meta Effect

The “Meta Effect” is what Michael Strahan called the ability of Metamucil to reduce hunger between meals. This term was invented for marketing purposes and has no scientific meaning except within the world of Metamucil. Meta is a reference to META-Mucil.

It’s normal for marketing people to come up with catchy words and phrases in advertisements; there is nothing wrong with that. I just wanted to point this out because the geek in me thought it sounded scientific. It’s not.

Metamucil And Heart Health

The TV commercial also stated Metamucil “Helps promote heart health by lowering cholesterol.” Unlike the “Meta Effect”, at the bottom of the TV screen, they did have a reference for this statement which stated:

“diets low in saturated fat and cholesterol that include 7 grams of soluble fiber from psyllium husk, as in Metamucil may reduce the risk of heart disease by lowering cholesterol. 1 adult serving of Metamucil has 4 grams of fiber.”

There are multiple studies on how fiber can reduce LDL cholesterol so I won’t into that here. The American Heart Association mentions not only psyllium as having this effect but also

• Oat Fiber

• Pectin

• Guar Gum

 

They go on to say every 1 gram increase in soluble fiber can reduce LDL (bad cholesterol) by an average of 2.2 mg/dl. That’s a lot. Given most people in America – and I suspect other industrialized nations too —only get 12-15 grams of fiber per day—many people can benefit from having more fiber in their diet.

How Much To Use?

According to the Metamucil label:

• For feeling less hungry between meals, use 2 rounded teaspoons in at least 8 oz of water, with meals. Use up to 3 times per

  

  day.

• To help blood sugar levels, use 1 rounded teaspoon, mix in 8 oz of water, and use 3 times per day.

• For lowering cholesterol, use 1 rounded teaspoon, mix in 8 oz of liquid and use 3 times per day.

• For promoting/maintaining digestive health, use 1 rounded teaspoon mixed in 8 oz of liquid and use up to 3 times a day.

So, it looks like, with the exception of curbing hunger, all of these recommendations are similar.

How Much Fiber Do You Need?

The American Heart Association often recommends that adults get 20-35 grams daily. Since there are 28 grams in an ounce, this is about an ounce to a wee bit more than an ounce. This is similar to the USDA, which recommends 25-30 grams per day for adults.

But how much fiber for weight loss? Unfortunately, there is no formal amount of dieting or weight loss.

Two teaspoons of Metamucil  provides 6 grams of dietary fiber. This classifies it as a “high fiber” supplement.

The recommendations also don’t differentiate between soluble and insoluble fiber either. In other words, nobody says “you should have this much soluble fiber and this much insoluble fiber.” The idea is just to eat more fiber and let nature take care of the rest.

Here is a summary of fiber in several different foods

Food	Fiber content in grams
Oat Bran 1 oz	12 g
Fiber One Cereal, ½ cup	12 g
All-Bran Cereal, ½ cup	10 g
Lima Beans, 1 cup	14 g
Broccoli, 1 cup	5 g
Apple, 1	4 g
Blueberries, 1 cup	4 g
Oatmeal, 1/2 cup	4 g

Adapted from the July 2008 issue of Today’s Dietitian Magazine.

Note that some of the cereals in the above list may get their fiber from inulin, a prebiotic from chicory, which may or may not have the same effects as Psyllium Husk and other fiber types. When in doubt, it’s best to get most fiber from natural sources for the most part.

Where To Buy

You can purchase Metamucil at any supermarket. It's likely also available at Walmart, CVS, Target, and Walgreens too.

How Much Fiber Is In Metamucil?

The product label tells us 2 rounded teaspoons (11.6 g) provide 6 grams of fiber with 5 of those grams coming from soluble fiber. If you used one teaspoon (5.8 g), you would get 3 grams of dietary fiber, with 2 of those coming from soluble fiber.

 

Metamucil Supplements

When I started this review, I had no idea that there was now a series of Metamucil supplements in addition to the Powder version. There are:

• Metamucil capsules
• Metamucil Fiber Single Packets
• Fiber Wafers

 

When in doubt, I think they probably all work about the same. My hunch is the company's marketing department is behind making these other versions.

How Does It Taste?

I mixed 2 rounded teaspoons of Metamucil in about 10 oz of cold water and stirred for about 10 seconds. The picture above shows what it looked like in the glass. Metamucil has an orange taste to it. That makes sense since the container is orange. It doesn't taste bad. I actually liked the taste. It sort of reminded me of “Tang” (the drink Astronauts took to the moon…I'm dating myself with that).

The product label does say to drink it quickly. If you wait more than a minute or two, the fiber begins to form a thicker slurry mixture. It's still drinkable, but I preferred it when it was more of a liquid than a gel-like liquid.

Is It Gluten-Free?

Yes. The label says it's gluten-free but also mentions it might have trace amounts of gluten (less than 20 parts per million is the FDA guideline for gluten-free foods).

Metamucil Appetite Control

In addition to regular Metamucil, there is also an “appetite control” version. Is it different? Based on what I could see when I looked at the label, it appears the Appetite Control version has a bit more fiber than regular Metamucil. Here is the breakdown in 2 rounded teaspoons (11.6 g):

Amount Per Serving	Percent Daily Value
Calories 45
Total Carbohydrate 11g	4% DV
Dietary Fiber 6 g	24% DV
Soluble Fiber 5 g	N/A
Sugars 0g	N/A
Iron 1.4 mg	8% DV
Sodium 10 mg	<1% DV
Potassium 70 mg	2% DV

Appetite Control vs. Regular

There are several different types of Metamucil now. One popular type is the Appetite Control version. Is it different from than regular Metamuscil described here? Here's how they stack up to each other side by side using 2 teaspoons of each:

	Metamucil Appetite Control (2 teaspoons)	Regular Metamucil (2 teaspoons)
Calories	45	45
Total Carbohydrate	11g	11g
Dietary Fiber	6g	6g
Soluble Fiber	5g	5g
Sugars	0g	0g
Iron	1.4 mg	1.4mg
Sodium	10mg	10mg
Potassium	70mg	70mg

As can be seen, there doesn't appear to be a significant difference between them. Both types would be expected to work the same.

Metamucil Side Effects

Metamucil has been around a long time and I’m not aware of problems when it is used as directed. For healthy people, Metamucil is very safe. With this in mind, here is a list of things worth mentioning for those who may try Metamucil for weight loss. This list is incomplete, so if anyone has any medical issues, speak to their doctor for more personalized information.

1. The product label tells us each teaspoon of Metamucil has 25 mg of phenylalanine. This is an amino acid some people have trouble processing.  This can lead to a buildup of phenylalanine. For more information on this condition, called PKU, see this website.
2. Like all fiber, taking in too much for dieting can lead to diarrhea. Really bad cases of diarrhea can lead to electrolyte imbalances which can cause irregular heart beating. Granted, this is a worst-case scenario, but I wanted to mention this just in case some took things to the extreme by munching on fiber wafers all day and washing it down with Metamucil. That’s probably not a smart thing to do.
3. Psyllium may lower blood sugar levels. This might interact with some diabetes medications.
4. People with problems swallowing may be at a greater risk of choking and need to speak to their doctor first.
5. Because Psyllium absorbs water, it’s important to drink enough liquids to allow the fiber to move smoothly through the intestines. Theoretically, a lack of fluids might cause intestinal blockages. I think this is unlikely in most healthy people. Those who get intestinal blockages should speak to their doctor.
6. Fiber may interfere with the absorption of iron as well as some medications, such as blood thinners. Stop taking Metamucil at least 2 weeks before surgery. If you take any medications, show Metamucil to your doctor or pharmacist to see if it is right for you.

 If you have specific questions about Metamucil, you can call their customer support number, 800-893-4237.

Does It Work?

The idea of fiber helping people lose weight is nothing new, and fiber has been the main ingredient in several weight loss supplements previously reviewed on this site.  Because studies are showing it works, I would not be surprised if some people said Metamucil curbed their appetite and helped them lose weight.

While I wouldn't call it the “Metamucil diet,” I have no problem with something that adds extra fiber, especially if it leads to people eating foods that also have fiber.

Here it is on Amazon
Any Questions or Comments?