Get Fitter, Faster: Fitness, Food & Health Hacks

Hey, I'm Julien. I share a weekly newsletter designed to make you fitter. It's short, smart and actionable17k read it, I'd love you to join too. It's free.

I want to get fitter

Does the Metamucil Weight Loss Fad Actually Work?

 Written by 

Julien Raby

 Last updated on 

Weight loss is a hot topic for most adults, and the options and advice for weight loss methods are endless. Weight loss fads or nutrition plans are methods that quickly gain popularity but often lose that popularity just as quickly. 

Using Metamucil to help with weight loss may be one of those fads, but the real question is, does it work? Keep reading to learn more about Metamucil, the weight loss fad, and whether it’s effective in helping one to lose weight. 

A glass of metamucil used for weight loss management
  • Save

What Is Metamucil Fiber?

Metamucil is a bulk-forming fiber supplement with laxative properties. People most often use dietary fiber, such as Metamucil, to treat occasional constipation or bowel issues. You might also use it if you need extra fiber in your diet to rectify a fiber gap in your nutrition plan. 

Fiber gaps occur because you may not get enough fiber through your daily diet. Thus, Metamucil may become a staple in some diets. But, you can also use Metamucil to help lower cholesterol levels when paired with a diet low in cholesterol and saturated fat. 

Metamucil’s Active Ingredients

The active ingredient in Metamucil is psyllium husk, which is found in the blond plantain or Plantago Ovata plant. Psyllium husk is a plant-based fiber that’s both soluble and insoluble, a rare combination in sources of fiber that almost makes it a super fiber. 

Psyllium fibers are rich in viscous, dense, sticky, soluble fibers at about 70-80%. Insoluble fibers make up the rest of the fiber content. Both soluble and insoluble fibers are necessary for a healthy diet plan. Non-active ingredients include citric acid, flavoring, sugar, and dyes. 

What Is Metamucil’s Function for the Human Body?

Metamucil primarily comprises a bulk-forming fiber supplement, which transforms into a thick sticky gel after digestion. This gel absorbs liquids that help fill your stomach, increase feelings of satiety, and reduce hunger. Metamucil’s viscous gel also traps sugars and carbohydrates and facilitates slow digestion of these nutrients, which helps you maintain stable blood sugar levels. 

The gel also absorbs cholesterol and expunges it in bodily waste, which reduces overall cholesterol rates and improves heart health. Finally, Harvard Health reported that Metamucil or other daily Psyllium fiber routines have been known to treat the symptoms of IBS.

Psyllium is the main component of metamucil for weight loss
  • Save

Can Metamucil Help with Weight Loss?

One of the side effects of Metamucil is reduced hunger and increased satiety levels. In fact, a small study found that taking metamucil twice a day, before breakfast and lunch, for three days helped reduce hunger and the desire to eat. It also increased feelings of fullness between meals. Therefore, Metamucil can help with weight loss goals even though weight loss is not the primary purpose of Metamucil. 

How Does the Metamucil Diet Work?

Individuals on the Metamucil diet usually take the recommended dose of fiber once daily. Users can take it in the morning or before a meal, such as dinner. 

Because Metamucil reduces hunger and increases feelings of fullness, consistently using Metamucil can help achieve weight loss goals. And according to Metamucil, you’ll feel healthier and more energetic. You’ll also avoid constipation when including the supplement in your diet. 

What Foods Can You Eat on the Metamucil Diet?

There are no specific food recommendations or restrictions when on the Metamucil diet. However, health specialists suggest that if you take Metamucil to reduce your cholesterol levels and improve cardiovascular health, you should avoid foods high in cholesterol. 

You should also drink plenty of water when taking the supplement or the additional fiber powder could absorb the trachea’s natural liquids and create a choking hazard. They also suggest increasing your water intake to 6 glasses daily when taking Metamucil daily. 

What Is Metamucil’s Two-Week Challenge?

The Metamucil two-week challenge is a system used to jump-start your Metamucil daily health routine. Individuals on the Metamucil Two-Week Challenge take Metamucil daily for two weeks to see how it benefits their health. The Metamucil company states that individuals should feel lighter and more energetic after two weeks.  

If you’re interested, you can join the Metamucil Two-Week Challenge directly on the Metamucil website. If you do so, let us know what you think of the program. 

Metamucil Weight Loss Products

There are many different Metamucil fiber supplement products. These products include powders, capsules, gummies, and fiber thins. Keep reading to learn more about each product and decide which is best for you. 

Metamucil Powders

Metamucil powder is the original product of Metamucil. Metamucil powder is easily dissolved into water, which you can then drink. Adults taking Metamucil should dissolve two rounded spoonfuls in a cup of water three times daily. The Metamucil company suggests taking the powder with meals, especially if you’re taking Metamucil for lowering cholesterol or weight loss. 

Metamucil Capsules

Metamucil capsules are another option for increasing your daily fiber intake and making it easy to take your fiber anywhere. Directions on the bottle suggest taking five pills four times daily. Specifically, individuals should take each pill one at a time in an upright position with a glass of water. 

Metamucil Gummies

Metamucil gummies are a good option for individuals who don’t like the idea of powder or taking pills. Metamucil gummies have 5 grams of fiber in each gummy. They also have no added sugar but are orange-flavored, giving you a delicious option for increasing your fiber intake. 

Metamucil Fiber Thins

Metamucil fiber thins are a new and delicious way to increase fiber intake in your regular routine. Each biscuit has 5 grams of fiber in them. Directions on the box advise to drink water when eating the thin and suggest up to 3 servings daily. Metamucil fiber things are available in chocolate and cinnamon spice flavors.

A cup of metamucil with a glass of water before blending
  • Save

Health Benefits of Taking Metamucil

There are many potential benefits of taking Metamucil. These health benefits include lowering cholesterol levels, decreasing blood sugar levels, promoting digestive wellness, and curbing cravings. So, let’s look at each positive trait in more detail.  

Lower Cholesterol

Metamucil contains viscous, soluble fiber, which becomes a thick gel when digested. This gel absorbs cholesterol, which makes it possible for the body to evacuate the gel-encapsulated cholesterol from the body. The natural effect of expelling extra cholesterol is lowering cholesterol throughout the body.

Decreased Blood Sugar Levels

Metamucil decreases blood sugar levels in the same way it helps lower cholesterol. The viscous gel that Metamucil forms after digestion combines effortlessly with sugars and carbohydrates in the digestive system, so digesting these nutrients occurs more slowly. 

Because the body digests sugars and carbohydrates slowly, the body uses them more efficiently, reducing blood sugar spikes and improving human health outcomes. Therefore, Metamucil may help to reduce or maintain healthy blood sugar levels.

Promotes Digestive Health

The viscous gel form of digested Metamucil also helps on your digestive health journey. The gel maintains its thick structure even in the small intestine, which helps to stabilize and normalize stools. By absorbing available water and retaining it in the gel, the gel helps to soften stools relieving constipation. 

Can Curb Cravings

Metamucil is primarily composed of fiber. The primary purpose of fiber is to keep us full because our body has to work longer and harder to digest it. Therefore, Metamucil can help curb cravings between meals and improve feelings of satiety after meals when taken daily, before a meal. Curbing cravings, reducing hunger, and increasing satiety can all help with weight loss.

Metamucil powder
  • Save

Potential Negative Side Effects of Taking Metamucil

But there are also some adverse side effects or health risks of taking Metamucil. These negative side effects include nausea or vomiting, gas, stomach discomfort, diarrhea, and bowel blockage. Review each side effect and how Metamucil can cause these dangerous or uncomfortable side effects. 

Nausea or Vomiting

Nausea or vomiting is a common side effect of many different medications or dietary supplements, and it can also be a side effect of Metamucil. Although the nausea is usually mild, some individuals have also experienced vomiting. If vomiting occurs, you should stop using Metamucil and contact your doctor. 

Gas and Stomach Discomfort

Gas, abdominal cramping, and bloating are common side effects of fiber supplements. These unpleasant side effects may occur more often with Metamucil than with other brands of fiber supplements. Bloating may be a short-term side effect while your body adjusts to the new daily routine, but it can also occur because you haven’t drunk enough water. 


Metamucil is a laxative and is often used to help soften stools. But sometimes, it can be too good at its job and cause diarrhea. If you experience diarrhea, stop taking Metamucil immediately, and to avoid dehydration, drink lots of water until the diarrhea has resolved.  

Bowel Blockage

Bowel blockage is a serious medical complication that can occur when taking Metamucil. Blockages are especially likely if you take it without adequate water because the Metamucil will absorb liquid from your body. If you don’t add water to your body when taking Metamucil, you can dry out your digestive tract, risking your intestinal health by creating blockages. Therefore, drink lots of water or liquid when taking Metamucil.

Dosing Recommendations for Metamucil

The typical Metamucil dosage for an adult is 3.4 grams of fiber mixed with 1 cup of water three times a day. That makes more than 10 grams of fiber in total every day. The dosage for children 6-12 is half that at 1.7 grams 3 times daily. See a doctor for dosage information for children less than five years of age.

A bowl of metamucil powder
  • Save

FAQs About Using Metamucil for Weight Loss

You have learned much about Metamucil, the Metamucil diet, and its benefits and adverse effects. Hopefully, we’ve answered most of your questions. But if not, keep reading some of these frequently asked questions to address any lingering queries.

Is Metamucil safe to take?

Taking fiber supplements can be safe. Fiber is good for digestive health, can reduce cholesterol levels, and maintain healthy blood sugar. But make sure to follow the directions. Incorporating too much fiber into your diet or not drinking enough water while taking a fiber supplement can cause health complications.

What’s the Best Way to Take Metamucil for Weight Loss?

Metamucil’s product type is less important than the amount taken and when. Follow the suggested dosage to get the incredible health benefits of whatever product you choose. Additionally, taking Metamucil with your meal can also improve those benefits.

When and How Often Should You Take Metamucil for Weight Loss?

Metamucil is most effective when taken more than once a day. Most directions suggest taking the suggested dosage at least 2-3 times daily. But follow the correct dosage and increase your water consumption to avoid constipation or more severe side effects such as bowel blockage.

How Long Does Metamucil Take to Work?

Metamucil can help break up constipation in 12 to 72 hours. However, the Metamucil company suggests taking Metamucil daily for two weeks to see additional health benefits, such as improved energy. After two weeks, you should start to enjoy the promised health benefits.

Is Metamucil a Fat Burning Supplement?

No. Metamucil is not a fat-burning supplement, but it can help with weight loss because it reduces hunger and cravings and increases the time you feel full. Both these benefits can help reduce how much you eat, encouraging your body to burn fat rather than consumed calories. Indirectly, it can lead to fat loss, but it’s not a significant fat burner.

Is It Bad to Drink Metamucil Before Bed?

Nutrition experts do not recommend using Metamucil before bed. Most doctors suggest taking Metamucil in the morning or before meals. Taking Metamucil at bedtime is not recommended because you must drink lots of water when taking the daily fiber supplement. Excessive water intake at bedtime can lead to frequent bathroom trips, which disturbs your sleep.

Common side effects of bloating and gas can also disrupt your sleep. And if you don’t drink enough water with your Metamucil, you can quickly become dehydrated as the Metamucil absorbs any extra water from your body.

Can Too Much Metamucil Cause Organ Damage?

There’s no direct link between Metamucil and organ damage. In fact, Metamucil has been proven safe for individuals with chronic kidney disease. But, Metamucil has been known to aggravate hemorrhoids or cause anal fissures if you exceed the daily fiber consumption recommendations.

So, although there isn’t a connection to organ damage, it can have some uncomfortable side effects when the dosage directions aren’t followed correctly.

Share via
Copy link