Fiber and Metamucil

“Feel Lighter and More Energetic” is what Metamucil says to convince us to buy their product. Metamucil suggests taking 3 gummies a day which is the same amount of fiber as 2 cups of broccoli.

While this may be true, it is looking at the matter superficially. By taking metamucil a person is obtaining one type of fiber (soluble), 2 grams of sugar and zero nutrients. Whereas, eating 2 cups of broccoli, a person ingests soluble and insoluble fiber, vitamins K, C, B, E, A, and minerals such as manganese, copper, potassium, phosphorus, magnesium, iron, zinc, calcium, selenium, and sodium.  There is even protein in broccoli. We need all of these nutrients! Broccoli also has phytochemicals (a type of antioxidant) which prevents cancer and reduces inflammation. If you eat the broccoli instead of the metamucil gummies then you do not consume xylitol, pectin, flavors, and coconut oil. If you do not like broccoli, no worries, find a vegetable that you do like. I agree with the Mayo Clinic, “It’s best to get fiber from food.”

The 2 main types of fiber are soluble and insoluble fiber.  Soluble fiber helps satiety, lower cholesterol, and supports gut flora. Insoluble fiber promotes laxation, adds bulk to our stool, supports intestinal and bowel health.  Both types of fiber aid in blood sugar regulation and control. Both types of fiber are necessary.      

There is a time and place for fiber supplements like Metamucil.  Many of us have experienced constipation and fiber supplements can help.  On a regular basis, eat the broccoli and forgo the supplement. If you feel constipated daily, then let’s talk about your diet. 

Foods that are high in fiber include - bran, whole grains, dried plums, passion fruit, pomegranate, apricots, apples, raspberries, pears, kiwi, avocado, potatoes with skin, leafy greens, vegetables,  beans, lentils, seeds and so many more. 

References

1. Syed RU, Moni SS, Break MKB, et al. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel). 2023;12(7):1157. Published 2023 Jul 7. doi:10.3390/antibiotics12071157

2. Zeratsky RD, LD, Katherine. “I find it hard to eat enough fruits and vegetables. Is there any harm in taking a fiber supplement every day?” Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/fiber-supplements/faq-20058513#:~:text=It's%20best%20to%20get%20fiber,gas%2C%20at%20least%20at%20first.