Metamucil, sold as a laxative and a fiber supplement, contains psyllium, an agent that may reduce cholesterol. A report published in the October 1993 issue of the "Annals of Medicine" found that psyllium produced small but significant reductions in low-density lipoprotein cholesterol in those on both low-fat and high-fat diets. The study was led by Dr. Dennis Sprecher of the University of Cincinnati. If you want to take Metamucil to lower your cholesterol, follow the directions carefully. Some Metamucil products contain gluten. Talk with your doctor about other ways to get fiber in your diet if you're allergic to gluten.
Fiber Benefits
Fiber, a type of carbohydrate that passes through your body mostly undigested, has numerous health benefits. Fiber can help you lower your blood sugar, your blood pressure and your weight, as well as reduce your low-density lipoprotein -- or bad cholesterol. It can help relieve both constipation and diarrhea -- two symptoms of irritable bowel syndrome. Men should aim to include 35 g of fiber in their diets each day and women 25 g. If you don't get enough fiber from food, taking a supplement such as Metamucil may help.
Metamucil Dose
Metamucil comes in different forms, including capsules, granules and wafers. The serving size of each differs. You can, for instance, take up to six capsules of Metamucil three times a day or 2 tsp. of granular Metamucil one to three times a day to help lower your cholesterol. Follow the directions on the product label, keeping your overall daily fiber needs in mind. If you do not normally include a lot of fiber in your diet, begin with small amounts of Metamucil and gradually increase your dose. This can help prevent gas, bloating and other side effects. You should also drink plenty of water when you take Metamucil.
Food Sources of Fiber
The American Dietetic Association recommends that you obtain fiber from food sources instead of supplements such as Metamucil. Some high-fiber foods are raspberries, bananas, beans, whole-wheat pasta, oatmeal, air-popped popcorn and brown rice. If you wanted to fulfill your daily recommendations for fiber to lower cholesterol without taking Metamucil, consider the fiber amounts in these foods: raspberries, 8 g per 1 cup; whole-wheat spaghetti, 6.2 g per 1 cup; brown rice, 3.5 g per 1 cup; black beans, 15 g per 1 cup; and sunflower seeds, 3.9 g per ¼ cup.
Low-Cholesterol Diet
You can include Metamucil and other sources of fiber on a diet to lower cholesterol. A heart-healthy diet also limits dietary cholesterol, saturated fat, trans fat and sugar. Aim to limit dietary cholesterol, found in animal products, to 200 mg to 300 mg a day and saturated fat, found mostly in meat and dairy products, to 16 g to 22 g daily. Stick to the lower figures if, in addition to high cholesterol, other risk factors for heart disease, such as diabetes and high-blood pressure, apply to you. Limit trans fat, found mostly in margarine and shortening, to 2 g a day and calories from foods with added sugar to 5 to 15 percent of your daily total. Talk to your doctor about the best way to treat your cholesterol, as he may also recommend a cholesterol-lowering medication.
References
- Purdue University; Alternative Field Crops Manual -- Psyllium; C.V. Hanson etal
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; Nov. 19,2009
- Irritable Bowel Syndrome: Metamucil
- American Dietetic Association, Eat Right: Health Implications of Dietary Fiber; October 2008
- Metamucil: Metamucil Fiber Supplement FAQ; 2011
- MayoClinic.com; Nutrition and Healthy Eating -- High-Fiber Foods; Nov. 17,2009
