Metamucil is a fiber supplement. Generally, it is used for the purpose of regulating bowel function. Metamucil products include drink mixes in orange, pink lemonade, and Berry Burst, Metamucil wafers, Metamucil capsules, unflavored sugar free, and individual packet servings. The two main types of fiber are soluble and insoluble, and Metamucil is mostly the soluble type.
Soluable vs Insoluable Fiber
Soluble fiber disperses in water and is viscous, allowing it to absorb and retain water, forming a gel. This type of fiber actually slows digestion down. Oat bran and psyllium are excellent sources of soluble fiber. Insoluble fiber is what you usually think of when you think fiber or roughage. Wheat bran, vegetables, nuts, and seeds are examples of sources of insoluble fiber. It is tough, and does not easily break down. Insoluble fiber tends to increase the speed of food transit through our digestive systems, and increases regularity of bowel movements.
Function of Metamucil
Metamucil contains mostly psyllium. Some of the potential health benefits from this type of fiber include lowering cholesterol, specifically the low density type, lowering blood pressure, improving blood sugar levels, increasing the feeling of fullness, improving the symptoms of irritable bowel syndrome and acid reflux, increasing the good micro flora in the bowel and improving bowel regularity.
Importance of Water While Taking a Fiber Supplement
Psyllium requires water to form the beneficial gel that produces the many benefits of this type of fiber. As a general rule, water intake should increase by 8 oz of fluid for each 3 to 5g of fiber supplement.
Recommended Goal for Fiber and Water Intake
For specific age groups the recommendation for dietary fiber intake would be as follows: ages one to three years, 19g per day; ages four to eight years, 25g per day; nine to 13-year-old boys, 31g per day; nine to 13-year-old girls, 26g per day; 14 to 18-year-old boys, 38g per day; and 14 to 18-year-old girls, 26g per day. The average American diet contains about 11 to 15g of fiber per day. Adults should set a goal of 25 to 40g per day.
Recommendations for increasing dietary fiber intake in childhood emphasize greater consumption of fiber rich fruits, vegetables, legumes, cereals, and whole-grain products. In addition, fiber supplements may be prescribed to help with constipation, high cholesterol, and obesity. Since dietary fiber increases water retention in the colon, resulting in bulkier, softer stools, recommendations for water intake should be increased commensurate with increases in dietary fiber.
Considerations
It is important to discuss fiber supplementation with your physician and pharmacist to avoid any potential drug-food interactions that might interfere with the medication you are taking. It is also important to begin fiber supplementation slowly to allow your body time to adjust. Begin with one dose per day for three to five days and then increase by one dose at a time until you reach your goal or maximum dose.
Dehydration From Metamucil
Currently there is no evidenced based research associating dehydration with Metamucil or any other type of fiber supplementation. On the contrary, hydration status may improve due to Metamucil's ability to increase transit time through the intestines and allowing more water to be absorbed back into to body.
