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Metamucil Wafers Review

Easy Fiber Source, But Are They Actually Healthy? (Nutritionist Reacts)

Are you following a high fiber diet? Need a fiber supplement?

How about nourishing your digestive system while relieving your bathroom woes at the same time?

The Metamucil Wafer is the only way to experience all of this bliss. Before we get into the technicalities, here are some benefits of having adequate dietary fiber:

  • Maintains regular bowel movements, but restricts your fiber consumption to 25 – 38g per day, since too much fiber can cause loose stools, bloating, and possibly diarrhea
  • Keeps the pounds off
  • Maintain stable blood sugar levels
  • Have a higher concentration of helpful gut microbes
  • Toxin removal from the digestive system
  • May improve the body’s ability to absorb minerals like calcium

“Good way to get fiber into your diet, especially if you’re following a high protein diet. These wafers are cinnamon flavored and crispy… I like them with my morning coffee.”

John D

How Does Metamucil work?

If your skilled health care adviser recommends Metamucil for constipation, you can take a Metamucil Wafer, which is a gluten-free fiber supplement and laxative.

Metamucil Wafers contain 100% natural psyllium husk (oat hull fiber) to relieve constipation — a significant source of prebiotic fiber. The psyllium fiber generates a thick gel that helps regulate blood sugar, and reduce cholesterol to improve cardiovascular health.

Metamucil's daily fiber intake mechanism in action

There are many health benefits to psyllium fiber, which helps to fill in the void in our fiber intake:

  • Produces a gel as it passes through the digestive tract, helping to retain and eliminate waste from the body
  • Maintain normal levels of blood glucose
  • May lead to a reduction in bad cholesterol (LDL) without a decrease in good cholesterol (HDL)levels
  • Improve satiety or the sensation of being full after eating
  • To support your digestive health

Let’s take a closer look at how Metamucil works now that you know how psyllium fiber benefits our health.

When psyllium fiber is ingested, a sticky gel forms in the stomach, trapping sugars and carbohydrates. As the gel moves through the small intestine, trapped carbohydrates are slowly released and absorbed into the body.

Gelled psyllium prevents bile acids expelled from the large intestine from returning to the bloodstream. Metamucil Wafers contain soluble fiber from Psyllium husk, which absorbs and retains water to help maintain regular bowel movements.

This is how Metamucil Wafers can help you deal with personal issues in the restroom!

“If you are having an issue with constipation, colitis, diverticulosis, or other similar issues, I’d recommend trying them.”

S Ritholz

Related: Explore deeper the benefits of inulin prebiotic fiber.

Metamucil Wafers Nutritional Macros

Metamucil Wafers are an easy way to get your daily dose of Metamucil into your system.

Metamucil Fiber Thins, chocolate flavored

Keep in mind that Metamucil Wafers can pose a risk of choking if they don’t make it down your throat and should be eaten with at least a glass of water.

Note: The nutritional value of each bar varies depending on the flavor.

Here is the tabular summary of Metamucil Fiber Thins, chocolate-flavored macros per 22g.

Macro Amount
Calories 100
Total fat 3.5 g
Saturated fats 1.5 g
Total carbohydrate 15 g
Dietary fiber 5 g
Includes added sugars 4 g
Protein 1 g
Iron 1.5 mg
Potassium 138 mg

So, is this Wafer healthy? Are they a superb source of fiber?

All this depends on you and your health and wellness goals.

If you’re looking to ease bloating and constipation with the Metamucil Wafer, this may be your best option!

But, if you intend to consume Metamucil Wafer as a source of nutrients, you might need to add in a snack, like the Human Food Bar, which has more nutrients per serving than Metamucil Wafer.

Pros and Cons of Metamucil Wafers

Man munches on an unwrapped Metamucil Wafer
Metamucil Wafers
The Takeaway
If you know that psyllium husk works for you and want a convenient way to get more of it, these Metamucil Wafers are worth a try. As for taste and texture, keep your expectations low.
Taste and Texture Rating:
Macros Rating:
Plant Protein or Fiber Content Rating:
Ingredients Rating:
Value Rating:
Sugar Rating
Pros
Tasty and crunchy
Excellent source of fiber
Contains no trans fats or cholesterol
Cons
They are difficult to chew and may stick to the teeth
Expensive compared to other fiber bars
Even though they are sealed if you wait too long before eating them they will grow stale
You can experience gas or stomach discomfort
Contains sucralose which is an artificial sweetener
2.5

Metamucil cinnamon spice flavor fiber thins

Are Metamucil Wafers Healthy?

No. Why?

It all depends on its macronutrients. We will rank using a scale of 1 to 5, based on multiple criteria to better determine whether the Metamucil Wafers are indeed healthy.

Metamucil apple crisp fiber thins in individually wrapped services

Texture and Taste

Sucralose and maltodextrin are two of the artificial sweeteners in the Metamucil Wafer, which makes it a tasty, but not a healthy choice.

Also, since it is a fiber bar, its texture is hard, and we recommend you eat the Metamucil Wafer with a glass/cup of liquid, preferably water. You should support your digestive health with plenty of water

The Metamucil fiber thins Wafers are only available in three varieties:

  • Cinnamon Spice
  • Chocolate
  • Apple crisp

We feel that a broader range of flavors could better accommodate people with different tastes.

Macros

Because it is used as a laxative, some nutritional macronutrients, such as iron and total fats, are sufficient.

However, it has a low protein content of 1 g and a high added sugar content of 4 g. This makes its macro levels so low for a fiber bar that prides itself on satisfying hunger.

Plant Protein or Fiber Content

The Metamucil fiber bar falls short in terms of plant protein and fiber composition.

The protein content of 1 g and the dietary fiber content of 5 g are insufficient for a fiber bar.

The Metamucil Wafer is not nutrient-dense, so we recommend eating nutrient-dense foods or snacking on other nutrient-dense fiber or protein bars instead.

Ingredients

The ingredients in Metamucil Wafers are nothing to write home about.

  • 4 g of maltodextrin, a sugar that can raise blood sugar levels, is included in this product
  • 1 g of protein
  • 5 g of dietary fiber

This is not a fiber bar that is high in nutrients.

Money Well Spent

Overally, the Metamucil Wafer isn’t worth the money when compared to a nutrient-dense protein bar like the Human Food Bar.

Remember, that the psyllium in Metamucil Wafers’ principal function is to improve digestive health, which it does admirably. As a result, the Metamucil Wafer is a worthwhile addition to your diet, if you’re looking to nourish your digestive system and relieve your bathroom woes.

Low Sugar

Metamucil Wafer is high in added sugar, containing maltodextrin and sucralose. Because sucralose is a highly processed artificial sweetener made from sugar, it is not suitable for vegan, keto, paleo, or kosher diets.

A common food additive, maltodextrin, is a complex carb that isn’t sweet and is typically made by processing vegetable starch.

Human Food Bar vs. Metamucil Wafers

The Human Food Bar is a lectin-free and plant-based microbiome booster, loaded with a super nutrient-dense diet including:

  • Multiple prebiotic fibers like tiger nuts, chicory root, baobab, and flax
  • Green banana flour, which is a resistant starch
  • Two super foods, baobab and cacao

These two differ, as shown in the table below.

  Human Food Bar Metamucil Wafers
Type Protein bar Fiber bar
Prebiotic Fiber Inulin Psyllium
Total fat 14 g 7 g
Added Sugars 0 g 4 g
Protein 8 g 1 g

If you are on a ketogenic or vegan lifestyle, the Human Food Bar is the best option for you.

Remember that the Human Food Bar and Metamucil Wafers are two different products, and their nutritional content varies.

If your primary concern is to simplify your bathroom issues, and your doctor has prescribed Metamucil, the Metamucil Wafer is the best option. However, it doesn’t hurt to add more proteins and other nutrients by snacking on the Human Food Bar.

Enjoy a Microbiome-Boost Bar

A Human Food Bar guarantees improved gut microbiota, whose functions are manifold:

  • Protects against harmful microorganisms
  • Produces essential molecules like short-chain fatty acids that are very beneficial to our bodies
  • The gut microbiome can digest dietary fiber that people can’t
  • Amino acids and essential vitamins, such as vitamin K, are synthesized
  • Can improve a person’s mental and behavioral health

Read More on foods that boost your microbial diversity.

The Human Food Bar also offers the following benefits:

  • Fiber diversity includes prebiotic fiber and resistant starch from multiple fiber sources that you can’t find in any other bars
  • Exceptional health-boosting properties like better digestion, more energy, and weight loss
  • Low carb and low sugar without sugar alcohols — we use allulose and monk fruit to make it naturally low sugar and low carb
  • There are tons of superfoods — baobab, tiger nuts, green banana flour, and cacao
  • High-quality plant protein from hemp is jam-packed with macro and micro-nutrients required by our body and offers all the benefits

Still, the question lingers, considering the above information, are Metamucil Wafers actually healthy?

Not really.

As far as macros go, relying on the Metamucil Wafers alone to meet your daily dietary goals may not be the best choice. You need a healthy, wholesome snack that provides various nutrients. This is why Human Food Bars are an excellent substitute for Metamucil Wafers.

close-up of three Home Food Bar pieces

Still not sure? Check out these reviews of other fiber rich bars we tested:

Frequently Asked Questions

Are Metamucil fiber products sugar-free?

No. Metamucil products contain maltodextrin and sucralose, which are artificial sweeteners. Despite FDA approval, maltodextrin can cause a spike in blood glucose levels. Maltodextrin is a carbohydrate derived from cornstarch and is used to improve texture and aid in mixing.

Can Metamucil interfere with the absorption of other medications?

Yes. Other medicines, especially those taken orally, may have a more challenging time being absorbed if you take Metamucil with them. Take them at least two hours before or after snacking on your Metamucil Wafer.

What are the health benefits of psyllium?

Psyllium fiber in Metamucil Wafer has four major advantages when taken daily:

  • Because it forms a gel that moves through the digestive tract, it helps trap and remove waste from the digestive system
  • When taken with food, keep glucose or blood sugar levels in check to maximize absorption
  • Helps to reduce glycemic response and body weight in type 2 diabetic patients by lowering LDL (bad cholesterol) without decreasing HDL (good cholesterol)
  • When taken with meals, it will help you feel fuller and more satisfied

Does Metamucil help lower appetite when taken before a meal?

Yes. Taking Metamucil psyllium fiber with 240mL of liquid 30 minutes before eating helps increase feeling of fullness and prolongs the intestinal phase of digestion and absorption of nutrients, which helps reduce food intake.

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