Metamucil on Keto: Identifying the Best Fiber Options for Ketogenic Dieters

Some people may wonder whether Metamucil is keto-friendly or contains a considerable amount of carbs like all fiber supplements.¹

Metamucil has a no sugar version that’s more keto friendly, but it’s still borderline carb-heavy depending on a person’s carb limit and the quantity consumed since they recommend drinking it 3x per day. However, one of their lesser known products is considered a keto fiber supplement, you just have to pick the right one.

For this reason, we’ll explain which of their available supplements lowest in carbs, if it’s possible to fit them into a keto diet, and provide nutritional information and serving sizes too.

Additionally, low carb dieters should consider trying these ketogenic fiber supplements listed below, as well as the natural, low carb fiber sources detailed below.

Is Metamucil Keto?

Metamucil is classified as an over-the-counter fiber supplement and can be used as a laxative too since fiber helps pass stool.² It’s a branded version of psyllium husk, a natural and soluble fiber from plants.³

Metamucil not only provides essential fiber for regularity but also serves as one of many ways to hack hunger while fasting, helping you feel fuller longer.

This sensation of fullness happens when psyllium husk in the powder thickens during digestion and forms a gel, taking longer to work its way through one’s body.

Source: sergiophoto84 via Canva.com⁴

Other health benefits of Metamucil include:

• Improves digestive health
• Aids in regularity
• Treats constipation
• Lowers cholesterol
• Supports healthy blood glucose levels
• Reduces risk of heart disease
• Acts as an appetite suppressant
• Decreases the body’s insulin response after a carb heavy meal

Metamucil claims to have keto friendly “premium blend” and sugar free products, but due to their inclusion of maltodextrin in their ingredients, it is not truly keto.

Maltodextrin has a very high glycemic index (GI), no nutritional value, and is higher in carbs than many artificial sweeteners or sugar alternatives. Maltodextrin has the same carb count at about 4g carbs per teaspoon.

Although maltodextrin is the primary sweetener in many Metamucil products, they also use stevia and aspartame as sweetening ingredients.

Stevia is completely keto-approved and, at first glance, aspartame is too due to its GI of zero and extremely low carb content of 0.1g net carbs in each packet. However, upon further inspection, aspartame has concerning side effects and can cause long-lasting health issues in a small subset of consumers.

Although the original version of Metamucil has actual sugar, that sugar content brings the carb content in every serving up to 7g net carbs, and since Metamucil recommends 3 servings/day, this alone would put someone at their daily carb limit.

While this supplement is beneficial for weight loss diets, daily fiber intake, and as a laxative, when it comes to Metamucil, keto isn’t a good fit. Most Metamucil products are advised against for those on keto due to the maltodextrin and aspartame they’ve included.

However, the Metamucil capsules discussed below are keto so scroll down to see how many carbs are in them, and how many you should consume per day.

Metamucil Products & Nutritional Information

While many are eager to discover ways to lose belly fat overnight, Metamucil advises users that while their products can aid in weight loss, visible results may take weeks to manifest. However, when integrated and used correctly, this supplement can contribute to achieving a more realistic 6 month body transformation for females and males alike.

Thankfully the impact on appetite suppression and fullness can be felt almost immediately and increased regularity within 12-72 hours.

Metamucil is safe for ages 12 and up, but it’s recommended to start slowly with just one serving/day as their products may cause slight discomfort, minor bloating, and/or changes in bowel movements as the body reacts to the fiber. Remember to stay hydrated and cease use or consult a doctor if any negative side effects linger.

Now, let’s get into the various forms that Metamucil comes in and the nutritional information for each variety.

Powders

The powder version of Metamucil comes in their original sucrose mix, “premium blend”, “appetite control”, and several other varieties.

The powder options are supposed to be taken by rounded spoonful, with Metamucil advising to use a teaspoon measurement for premium blend and appetite suppressing varieties and a tablespoon for original powder. It’s advised to take one serving (2 rounded spoonfuls) 3 times/day before meals, mixed with 8oz. cool water or another chilled drink, or 2 servings 3 times/day prior to meals for appetite control.

While the original sucrose blend has a high GI, there remains a question about the keto-friendliness of the other powders.

The premium blend and appetite control powders both carry a low ranking on the GI with 5g net carbs/serving, but unfortunately neither are suitable for keto due to the sweeteners Metamucil included.

Both Metamucil’s appetite control and premium blend products are made with maltodextrin and stevia. These are both plant-based sweeteners so one might assume they’re keto-friendly and safe for consumption, but this is not true in both cases.

Stevia is completely keto-approved, but maltodextrin is highly processed, has virtually no nutritional benefit, and holds a shocking GI ranking of 95 out of 100.

Fiber Thins

Fiber thins and similar fiber wafers are popular snacks in various trending diets, and Metamucil has joined the trend by introducing their own version.

These fiber thins have 5g net carbs per wafer. Although these can help support digestive health and suppress hunger, they’re made with rolled oats, wheat flour, and fructose–all unfit for keto.

Capsules

Metamucil capsules are the only keto option of all the Metamucil products because each capsule only contains psyllium husk–no added sweeteners. With just 2g total carbs per capsule and zero net carbs due to fiber content, these are extremely low GI, great for digestive health, and keto-approved.

For digestive health and healthy blood glucose levels, Metamucil advises taking 5 capsules up to 4 times/day.

Gummies

Metamucil’s gummies come in orange flavor with a serving size of 3 gummies to be taken 3 times/day. The ingredients include inulin and xylitol, both completely ok on keto, but the gummies are also created with “fibersol”, a soluble corn fiber.

Unfortunately, fibersol is just another name for maltodextrin, so these gummies are unsuitable for keto.

Is Sugar Free Metamucil Keto-Friendly?

If you’re curious about the amount of weight you can lose on keto, you might be wondering if sugar-free Metamucil is suitable for the keto diet.

With just 4g net carbs/serving, the sugar free versions of Metamucil still fail to be keto-compliant due to their harmful ingredients; the sugar-free variety is made with maltodextrin, aspartame, and dyes that can all cause potential health issues.

Source: Nzewi Confidence’s Images via Canva.com⁵

Artificial sweeteners can cause gut issues in a small portion of people and aspartame has been linked to many unpleasant and even long term side effects including headaches, neurological issues, anxiety, irritability, and seizures. Yet, these symptoms are fairly unlikely for most.

The maltodextrin alone makes sugar-free Metamucil unfit for keto, but their inclusion of aspartame as another sweetener makes this even worse for not only the ketogenic diet, but for anyone.⁶

All in all, with Metamucil, carb limits of keto are met by most varieties, but due to highly processed and dangerous added sweeteners, only the Metamucil capsules are given the green light for keto since they exclude these unhealthy sweeteners and only contain pure psyllium husk powder.

Keto Fiber Supplement: Metamucil’s Fiber Content

The fiber content of Metamucil makes it an excellent ketogenic fiber supplement, with each variety and its fiber content shown below.

Fiber content per serving (2 rounded tablespoons):

• Capsules: 2g fiber
• Powder With Collagen: 3g fiber
• Premium Blend Powder: 5g fiber
• Fiber Thins: 5g fiber
• Gummies: 5g fiber
• Powder With Real Sugar: 6g fiber
• Sugar-Free Powder: 6g fiber

Soluble vs Insoluble Fibers

Fiber comes in two forms–soluble and insoluble–and each impacts the body and digestion differently, so it’s important to know the features and functions of each when choosing a ketogenic fiber supplement.

Soluble fibers attract water and become gel in the digestion process, slowing the speed of digestion. Soluble fibers can help lower the risk of heart disease and are found in not only psyllium husk, but also in many fruits, vegetables, oat bran, barley, rye, lentils, nuts, and seeds.

Insoluble fibers are found in some vegetables, wheat bran, and whole grains and add bulk or mass to one’s stool to help expedite movement of food and waste through the body.

Psyllium is both a fiber supplement and a laxative, as it contains both soluble and insoluble fibers (majority soluble) and forms a gel within the digestive system to help with regularity and waste removal.

Best Low Carb Keto Fiber Supplements

Since we have–at least in most products–ruled out Metamucil, dieters seeking a compatible ketogenic fiber supplement might be wondering what else is available. We’ve compiled several alternative low carb ketogenic fiber supplements to try with a few key features of each.

Note, we earn a commission if you make a purchase through the links in this post.

Heather’s Tummy Fiber

• • Serving Size: 2.5g
  • Net Carbs: 0g
  • Fiber: 2g
  • Protein: 0g
  • Fat: 0g
  • 100% certified organic acacia senegal powder that may aid in digestion and improve gut flora and general well-being.
  • Helps regulate bowel motility to relieve abdominal pain, diarrhea and constipation.

Sunergetic Premium Psyllium Husk Fiber

• Serving Size: 2 capsules
• Net Carbs: 1.1 carbs
• Fiber: 0.9g
• Protein: 0g
• Fat: 0g
• This psyllium husk fiber supplement comes in convenient capsules and supports regularity, decreases constipation and bloating, and improves digestive and intestinal health.

Viva Naturals Organic Ground Flaxseed

• Serving Size: 15g
• Net Carbs: 1g
• Fiber: 3g
• Protein: 3g
• Fat: 7g
• These organic flax seeds are ground at cool temperatures and never heated, preserving essential omega-3s and omega-6s.
• Versatile and can be added to yogurts, smoothies, cereals, and more.
• Gluten-free, non-GMO, and paleo-friendly.

Benefiber Daily Prebiotic Fiber Supplement

• Serving Size: 4g
• Net Carbs: 1g
• Fiber: 3g
• Protein: 0g
• Fat: 0g
• This is a prebiotic supplement that nourishes the good bacteria in the gut and improves overall digestive health.
• Unflavored and dissolving completely clear, this supplement powder can be added to many drinks or foods.
• Gluten-free

Ancient Nutrition KetoFIBER Powder

• Serving Size: 17g
• Net Carbs: 2g
• Fiber: 5g
• Protein: 4g
• Fat: 2g
• Ideal for keto, this supplement has great protein and fat content and is an excellent source of fiber.
• Includes chia, flax, and cinnamon for maximized fiber content.
• All natural and packed with antioxidants.

Best Ketogenic Fiber Sources

Mix plain organic psyllium husk into drinks: Organic psyllium husk is an excellent keto-approved fiber source since it doesn’t add the unhealthy sweeteners that Metamucil does. The effect of psyllium husk on intestinal microbiota in constipated patients is very promising and it works wonders for the digestive system.⁷

This plant fiber comes from an herb called Plantago ovata and is incredible for keto, but can impact effectiveness of other medications, so consult with a doctor or stagger psyllium husk several hours apart from taking other medications.

Try inulin supplements or inulin rich foods: Inulin fiber is plant-based and derived from chicory and other plants. Inulin is keto-friendly and beneficial for digestive health and motility.

Inulin is present in supplements or various foods like asparagus, bananas, plantains, artichokes, and garlic. However, for keto dieters incorporating plantains, carbohydrate content should be monitored closely.

Eat keto food high in fiber: Those interested in getitng fiber on keto besides taking supplements are in luck; there are an abundance of sources of whole foods packed with low carb and carb free fiber.

Photo by EJ Strat on Unsplash⁸

Let’s take a look at some of the best keto fiber sources.

• Almonds
• Artichokes
• Asparagus
• Avocado
• Bell Peppers
• Blackberries
• Brazil nuts
• Broccoli
• Brussels Sprouts
• Cabbage
• Cauliflower
• Chia Seeds
• Coconut
• Flax Seeds
• Hazelnuts
• Leafy Greens
• Macadamia Nuts
• Mushrooms
• Pecans
• Pine Nuts
• Pistachios
• Pumpkin Seeds
• Raspberries
• Sesame Seeds
• Sunflower Seeds
• Walnuts
• Wheat Bran
• Zucchini

Although Metamucil keto options are limited to just the capsules, there are plenty of healthy keto fiber supplements and fiber rich keto foods to integrate into one’s diet to ensure ketosis is maintained.

Frequently Asked Questions