Many of my clients have been encouraged, by their doctors, to take Metamucil as a supplement to increase fiber.

Fiber is an essential component to a healthy diet and many women over 50 don’t meet the recommended daily allowance (RDA) of 21 grams.

When we don’t get enough fiber in our diets, we may experience constipation, Irritable Bowel Syndrome (IBS) or diverticulitis. Even more serious health conditions that result from low fiber diets can include Cardiovascular Disease, cancer and Type 2 diabetes.

As a result, many people turn to supplements such as Metamucil as a way to increase their fiber more easily than adding in high fiber foods to their diets, but what are you really taking and how healthy is it?

The ingredients and supplemental facts for Metamucil are listed below. I am not a medical doctor, but after reviewing this information, it seems that there may be much healthier ways to get fiber into your diet.

INGREDIENTS: Sucrose, psyllium husk, citric acid, natural and artificial orange flavor, Yellow 6

The first ingredient in Metamucil is 8 grams of sucrose (processed sugar) and the label claims that the RDA for sugar has not been established, yet the American Heart Association recommends that women limit their sugar intake to 25 grams per day.

One serving of Metamucil provides only 12% of your dietary fiber, but 30% of your RDA for sugar, and a bonus of some artificial flavors and Yellow 6.

The fiber in Metamucil comes from psyllium husk. It’s a soluble fiber, which means that it can’t be digested.

Instead, it absorbs water and travels through the small intestines, working as a laxative by cleansing the walls of the colon. It can also help to reduce blood sugar levels, and lower triglycerides and high cholesterol.

If you’re trying to lower your cholesterol, triglycerides and/or blood sugar, doesn’t it seem a little counterintuitive to be taking a supplement with 30% of your RDA of sugar when you can purchase the fiber from the supplement separately?

Some versions of metamucil contain “no sugar” but this means that they’ve replaced the sugar with aspartame, which has been a controversial sugar substitute for many years.

Past studies have linked aspartame to certain types of blood cancers but now we’re told that this may not be true, though I haven’t found the studies saying that it’s a safe alternative either.

You can buy psyllium husk in just about any grocery store. It’s typically in the gluten-free, health food, or baking section.

You can add psyllium husk into smoothies, oatmeal, baked goods, or any other foods. One TBSP has approximately 5 grams of fiber and there is no added sugar, artificial colors or flavoring.

It’s very important to drink a lot of water if you’re taking psyllium (or metamucil) because it is a “bulking” fiber that requires water to work well, meaning that the fiber absorbs the water and forms a viscous substance that helps to clean the intestines as it travels through them.

If you’d prefer to get your fiber naturally, it can be very easy to do by eating more fruits, vegetables and legumes.

For a list of 25 high fibers foods and some ideas for high fiber recipes that taste great, click here.

Action Steps:

• Think about how many servings of fruit, vegetables, and/or legumes you eat in an average day.

  If you’re getting your 21 grams of fiber per day, congratulations! Keep doing what you’re doing.

• If you’re a bit short on fiber, consider adding more of these healthy foods into your diet daily and possibly adding in some psyllium husk supplement.

IMPORTANT NOTE:

It’s always important to speak with your doctor before adding any supplements into your diet, especially if you are taking any medication for other conditions.