Digestive discomfort affects us all from time to time, but it’s something few people like to talk about. On one end of the spectrum, feeling backed up can leave you bloated, sluggish, gassy and uncomfortable. On the other, dealing with diarrhea or frequent trips to the bathroom can derail your work and interrupt your daily routines.

Many people look for ways to regulate digestion, and increasing fiber intake is one of the most commonly recommended steps for restoring balance. Such recommendations are important as most Americans fall far short of the amount their bodies need. In fact, one major analysis found that 95% of adults and children do not meet their recommended daily fiber intake.

To close the gap, doctors usually tell patients to turn to food sources first. “But since fiber is mainly found in fruits, vegetables, legumes and whole grains, people who don’t eat enough of these foods may still fall short,” explains Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University.

For such people, Metamucil and other fiber supplements are often recommended to help out.

Here’s what Metamucil is, the benefits it provides and why moderation matters.

What is Metamucil?

Metamucil is one of the best-known fiber supplements worldwide and is “often used to help people boost their daily fiber intake when they’re not getting enough from food alone,” says Young. Its active ingredient – psyllium husk – has been used for centuries as a natural digestive aid.

Psyllium comes from the seeds of Plantago ovata, a shrub native to India and parts of the Mediterranean region. The outer husk of the seed is ground into a fine powder that becomes gel-like when mixed with water, giving it the ability to absorb liquid and add bulk to stool.

Metamucil first emerged as a branded product in 1934 and has since expanded into a wide range of formulations. “It’s most commonly taken as a powder mixed with water, but it also comes in capsules, wafer, and gummies,” says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and a Harvard-trained nutritional psychiatrist behind "Calm Your Mind with Food."

While Metamucil is often recognized as a leading fiber supplement in the United States, it’s not the only major product on the market. Other popular options include Benefiber, Citrucel and generic psyllium husk powders. Still, Metamucil remains one of the most widely used globally.

Is Metamucil good for you?

Most of Metamucil’s health benefits come down to what fiber does inside the body, “and fiber has a lot of benefits,” says Young.

There are two main types of fiber: soluble and insoluble. Insoluble fiber does not dissolve in water and helps move food through your digestive system, while soluble fiber – the kind in Metamucil – dissolves in water to form a gel “which can help regulate bowel movements and support digestive health,” Young says.

Fiber also nourishes the gut microbiome, supports a healthier colon and helps reduce inflammation, Naidoo explains. “And fiber helps with blood sugar control as it slows digestion and helps with the absorption of carbohydrates,” she adds.

And because psyllium forms a gel that binds cholesterol in the digestive tract, Metamucil can also help lower LDL (“bad”) cholesterol, making it a common recommendation for people seeking cardiovascular support.

"The fiber in Metamucil also aids with satiety and weight management by helping you feel fuller for longer, which can reduce overeating," says Naidoo.

Beyond fiber itself, some Metamucil formulations also contain small amounts of minerals like iron and potassium. Iron supports energy production and oxygen transport, while potassium helps regulate blood pressure and supports normal muscle and nerve function. While these aren’t present in large amounts, they can provide additional complementary benefits.

Can you take Metamucil every day?

Taking the recommended dose of Metamucil each day is generally considered safe for most healthy adults. But more isn’t always better because, like any fiber supplement, Metamucil can cause digestive issues if taken in excess. “Taking too much too quickly can cause gas, bloating or stomach discomfort,” says Young. In rare cases, excessive intake can also contribute to intestinal blockage.

People who ramp up their dose too quickly are especially likely to feel uncomfortable. “It’s important to start slow and follow the directions on the label,” Young says. “And be sure to always drink plenty of water to help prevent blockages,” adds Naidoo.

It’s also worth remembering that natural sources of fiber offer broader nutritional advantages over supplemental fiber. "These include vitamins, minerals, antioxidants and phytonutrients,” Naidoo says.

Specific foods like raspberries, pears, lentils, chickpeas, oats, chia seeds and Brussels sprouts are some of the best natural sources of fiber, but a general increase of fruits, vegetables, legume, and whole grains will also help you increase your daily fiber needs.

“For people struggling to get enough fiber from diet alone, a supplement like Metamucil can be a convenient way to reap needed benefits,” says Young. “But as a nutritionist, my vote is always to try increasing your fiber from foods first.”

This article originally appeared on USA TODAY: 10 key benefits of taking fiber-filled Metamucil (but not too much)

Reporting by Daryl Austin, USA TODAY / USA TODAY

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