The ketogenic (keto) diet has become incredibly popular in recent years as a way to lose weight and improve health. This low-carb, high-fat diet puts the body into ketosis, which is a metabolic state where the body burns fat for fuel instead of carbohydrates.
Keto dieters need to restrict their carb intake to around 50 grams per day in order to stay in ketosis. This means they need to be careful about the ingredients in the foods and supplements they consume. One popular fiber supplement that keto dieters often wonder about is Metamucil sugar-free.
What is Metamucil Sugar-Free?
Metamucil is a widely used fiber supplement made by Procter & Gamble. It contains psyllium husk as the main active ingredient. Psyllium is a type of soluble fiber derived from the Plantago ovata plant.
When psyllium husk comes into contact with water, it forms a gel-like substance that helps add bulk to stool and promote regularity. Metamucil comes in powder, capsule, and wafer form.
The sugar-free versions of Metamucil contain no added sugars. Instead, they are sweetened with artificial sweeteners like aspartame, acesulfame potassium, and sucralose. This allows people who are limiting sugar intake to still enjoy the benefits of added fiber from psyllium husk.
Some of the most popular sugar-free Metamucil products include:
– Metamucil Sugar-Free Orange Powder
– Metamucil Sugar-Free Capsules
– Metamucil Sugar-Free Smooth Orange Wafers
Is Psyllium Husk Keto-Friendly?
Psyllium husk is a type of soluble fiber that absorbs water to form a gel-like substance. Soluble fiber dissolves in water, while insoluble fiber does not. Sources of soluble fiber include oats, peas, beans, apples, carrots, and psyllium.
The main benefit of soluble fiber is that it slows digestion, which promotes fullness and helps control blood sugar and cholesterol levels. Because soluble fiber forms a gel, it also adds bulk to stool and alleviates constipation.
Most types of fiber contain no digestible carbs or calories, so they have no direct effect on blood sugar levels or ketosis. Fiber is classified as a carbohydrate, but since we lack the ability to digest fiber, it does not raise blood sugar or insulin or impact ketosis.
Studies show psyllium husk, in particular, has little to no effect on blood glucose levels. Therefore, plain psyllium husk fiber without added sugars is generally considered keto-friendly.
Does Metamucil Sugar-Free Contain Carbs?
Plain psyllium husk fiber contains very few digestible carbs or calories. However, many psyllium supplements like Metamucil Sugar-Free contain small amounts of carbs and calories from added ingredients.
Here is the nutrition information for a typical serving of Metamucil Sugar-Free Orange powder:
| Serving Size | 1 teaspoon (2.4g) |
|---|---|
| Calories | 10 |
| Total Carbohydrates | 2g |
| Dietary Fiber | 2g |
| Sugars | 0g |
As you can see, a single serving of Metamucil Sugar-Free powder contains 2 grams of total carbs. However, 2 grams come from dietary fiber.
The general consensus is that we can subtract grams of fiber from total carbs to calculate net digestible carbs. So in this case, Metamucil Sugar-Free Orange has 0g net carbs per serving.
Other sugar-free flavors like Smooth Citrus have similar nutrition stats, containing 2g total carbs from dietary fiber and 0g sugar per serving.
Therefore, the sugar-free versions of Metamucil have minimal impact on blood sugar and will not remove you from ketosis.
Benefits of Psyllium Husk on Keto
Here are some of the main benefits psyllium husk fiber offers on a ketogenic diet:
Relieves Constipation
Constipation is very common on keto due to the lack of high-fiber carbohydrates in the diet. Psyllium husk acts as a bulk-forming laxative that soaks up water in your digestive tract, softening stool and making it easier to pass. This helps counteract the constipating effects of keto.
Improves Satiety
Soluble fibers like psyllium form a thick gel that slows digestion. This leads to increased feelings of fullness and satiety. By promoting satiety, psyllium husk can help reduce appetite and prevent overeating on keto.
Supports Heart Health
Some studies suggest psyllium supplementation can lower LDL (bad) cholesterol and blood pressure levels. By improving cholesterol markers, psyllium may support better heart health on keto.
Helps Stabilize Blood Sugar
The viscous fiber in psyllium husk slows down the absorption of sugar in the small intestine. This effect on digestion may lead to more stable blood sugar levels.
Facilitates Healthy Gut Flora
Psyllium husk acts as a prebiotic that nourishes beneficial gut bacteria in the colon. Getting adequate fiber promotes the growth of healthy gut flora.
Potential Downsides of Psyllium Husk
Psyllium is generally well-tolerated, especially when taken in moderation. However, there are a few potential side effects to be aware of:
– Bloating or gas: Some people experience increased gas, bloating, and abdominal discomfort from psyllium. Introducing fiber supplements slowly can help minimize digestive issues.
– Throat blockage risk: Taking psyllium without enough water could potentially cause choking or blockage of the throat. Always mix powder supplements thoroughly and take capsules with a full glass of water.
– Medication interactions: Psyllium may delay the absorption of certain oral medications. Take psyllium supplements a few hours before or after other medications.
– Allergic reactions: Though rare, some people may be allergic to psyllium and experience hives, rash, difficulty breathing, or anaphylaxis. Discontinue use if any allergy symptoms develop.
Overall, psyllium husk fiber is well-tolerated by most people, especially when consumed in moderation alongside adequate hydration. Start with a small dose and gradually increase fiber intake over several weeks to reduce digestive upset.
Typical Keto Fiber Recommendations
Experts vary in their specific recommendations, but most suggest getting 25-35 grams of total fiber daily on a keto diet. Focusing on getting more fiber from low-carb vegetables, nuts, seeds, and limited fruits.
Then, soluble fiber supplements like psyllium husk can help bridge any remaining gaps to reach the recommended fiber intake. Most keto eaters only get 15-20g fiber from their diet alone, so an additional 5-15g from supplements is often beneficial.
Starting with around 5 grams of supplemental psyllium fiber per day and slowly increasing over time is generally well-tolerated. Taking 2-3 doses of powder or capsules throughout the day with meals and plenty of water is best.
Too much psyllium husk at once could result in diarrhea, so moderation is key. Most keto eaters can comfortably tolerate up to 10-15g of psyllium husk fiber per day split into multiple doses.
Recommended Psyllium Husk Products for Keto
Here are some great psyllium husk fiber supplement options that work well for the keto diet:
Metamucil Sugar-Free Powder
Metamucil Sugar-Free contains 2.4 grams of psyllium husk per serving, with orange, berry, and smooth citrus flavors sweetened with sucralose. It’s a classic psyllium supplement free of sugar and carbs.
Now Psyllium Husk Capsules
NOW Foods make psyllium husk capsules with 5 grams of pure psyllium husk per 3 capsules. They provide soluble fiber without extra ingredients, flavors or sweeteners.
Healthy Origins Psyllium Husk
This psyllium husk powder provides 7 grams of fiber per teaspoon, which can easily be mixed into water or low-carb smoothies. It has no added ingredients.
Viva Naturals Organic Psyllium Husk Powder
Derived from organic psyllium husks, this powder provides a pure plant-based fiber source. It mixes easily into water or shakes.
Yerba Prima Psyllium Husks Capsules
Yerba Prima uses organic psyllium husks to create vegan capsules containing 500mg psyllium per capsule. It’s an all-natural fiber supplement.
Tips for Taking Psyllium Husk on Keto
Here are some tips to maximize results and minimize side effects from taking psyllium supplements on keto:
– Always take psyllium with plenty of water or liquids to avoid choking and blockages.
– Start with a small dose like 2-3g per day and gradually increase over weeks.
– Take psyllium in divided doses with meals rather than all at once.
– Drink extra fluids throughout the day while taking psyllium.
– Introduce additional fiber sources slowly and be alert to digestive issues.
– Consider lowering carb intake further to accommodate fiber supplements in your macros.
– Avoid taking psyllium right before bedtime as it may exacerbate reflux.
– Allow at least 2-3 hours between taking psyllium and medications.
– Discontinue use if any concerning symptoms develop.
The Bottom Line
Metamucil Sugar-Free and other psyllium husk supplements can be included as part of a healthy keto diet. The soluble fiber in psyllium offers benefits like improved regularity, satiety, blood sugar regulation, and heart health.
Just be mindful of potential side effects and start slowly at a low dose taken with plenty of fluids. Avoid excessive amounts of psyllium fiber to prevent digestive problems. Used properly, psyllium fiber is a safe way to increase fiber intake and troubleshoot issues like constipation on the keto diet.
