Is Metamucil Keto Friendly? You May Not Need Metamucil on Your Keto Diet

Metamucil is a product used to help people with constipation. It’s also sometimes recommended for those who have stomach problems.

But does Metamucil work on keto? Let’s find out! 

If you’re someone who suffers from constipation, or if you want to make sure your gut stays in good shape while you’re doing keto, then this article might be of interest to you!

In this post, I will give you the answer to: “Is Metamucil Keto friendly?”. You may not need Metamucil on your keto diet. Read on for more details and see what we found out about using it when following ketogenic eating habits!

🤔 Keto for weight loss? Stuck? Struggling to get into ketosis? Take the quiz and Get your personalized meal plan to move a step closer to your goal now! (Includes FREE KETO COACHING)

Takes Just 20 Seconds…
Click The Button To Begin

Is Metamucil Keto Friendly?

You may be wondering if this popular fiber supplement is safe to use while following a ketogenic diet. The answer is yes, but you’ll need to make some adjustments to your daily routine and intake of certain foods.

What Is Metamucil?

Metamucil, also known as psyllium husk, is not a medication but rather a totally natural product made from the husks of cereal grains. It’s usually recommended for people who suffer from gas and bloating, especially those with constipation problems[1].

It can be used to help treat mild diarrhea symptoms as well. In fact, it may even work better than certain medications when dealing with chronic diarrhea symptoms!

Adults and children can use the fiber supplement over the age of 6 years old. Because its high fiber content (about 15g per serving) may cause some side effects such as nausea or bloating in sensitive people[2].

Metamucil’s Ingredients

The main active ingredient in Metamucil is psyllium fiber. It can also contain other ingredients, like maltodextrin or flavorings, depending on the type you buy.

But as I mentioned at the start of this article, Metamucil is a natural product that contains psyllium husk only – no other added chemicals, sweeteners, or artificial flavors!

Source: HDIS

Psyllium Husk Is A Natural Fiber Source That Is Great For People Following Keto Diet

The Metamucil sugar-free 4-in-1 has 0g net carbohydrates per serving, making them safe to use while following a ketogenic diet. This is due to psyllium husk fiber’s ability to absorb water and expand in your gut[3].

Therefore, psyllium fiber can increase your stool’s weight and volume, which helps you get rid of it faster.

As a result, your bowels are more active. This makes sure that your food moves through the digestive tract smoothly, prevents constipation in people who suffer from it, and keeps bowel movements soft and regular.

[4]Psyllium fiber may be one of the most effective natural remedies for preventing constipation! 

It works by absorbing water in the gut and creating gel-like stool, which is easier for our bodies to move out of our systems.

These benefits make using Metamucil an excellent idea for anyone who wants to speed up their digestion process or relieve constipation in any way.

Do I Need To Supplement With Metamucil On Keto? Is There A Better Choice?

Usually, when following a ketogenic diet, you will have to decrease your daily carbohydrates intake significantly.

This means that psyllium fiber won’t be as potent on keto since eating more fat than carbs. What also matters is how much water you drink!

If you don’t get enough water, it may cause constipation, so try making yourself drink at least 1L of water every day while doing the ketogenic diet or any other low-carb diet.

What Is Psyllium Husk?

Psyllium husks are the plant material that surrounds seeds from a shrub called Plantago ovata. The leaves of this shrub grow in clusters of five to seven and contain stems as well as flower spikes (Osol, 1972). The pods or capsules containing the seeds are oval-shaped and turn brownish-red when they ripen.

Plantago ovata is a natural laxative and is widely used in alternative and traditional medicine as well. Psyllium husk has many health benefits. It is used as a laxative to relieve constipation and abdominal distention or bloating.

Source: VerywellHealth

It is also a useful natural fiber source for improving bowel movements in people who suffer from constipation.

This becomes even more important when starting a keto diet because you will most likely change how many carbohydrates you’re eating – which can worsen or improve digestion depending on how your body adapts over time.

If you add plenty of psyllium fiber into your diet and make sure to drink enough water, you should be able to keep your bowel movements regular on the ketogenic diet! Make sure to drink plenty of water when taking this fiber supplement.

How Is Psyllium Husk Helpful With Keto?

When following the ketogenic diet, people usually experience a change in bowel movements.

This depends on many different factors, such as how long you’ve been following the diet, your health conditions, and whether or not you’re getting enough water every day (which is extremely important when doing keto).

Some studies have shown that after switching from a high carbohydrate diet to a lower carb intake, people may experience more frequent bowel movements.

On average, this happens on days 2-3 of their new way of eating! This means that it’s normal to have 3 or 4 bowel movements per day for several days if you’re starting with minimal carbs in your daily routine.

If you’re a keto beginner and still not used to your new diet, it’s possible that after adding in more fiber to your meals (in the form of psyllium husk), you may get even more bowel movements.

Is this bad? Is it normal? Is it ok on ketogenic diets? It should be fine if you experience only 2-3 of them per day – but make sure to drink plenty of water!

Note: Psyllium fiber will expand in your gut which can cause nausea or other side effects if taken in too high doses[5]. I also advise drinking plenty of water when including psyllium fiber into your daily diet for the first time.

What are some of the benefits of psyllium husk fiber to my health on a ketogenic diet?

Psyllium husk has many benefits. It helps with bowel movements and can be used in recipes while cooking or baking.

To not get bored eating the same food, you should consider adding psyllium husks into your meals.


Constipation is one thing that needs to be avoided on the ketogenic diet. Taking fiber while on a low-carb diet is necessary when constipation is involved, as it helps prevent headaches and bloating.

Alternatives to Metamucil on your keto diet

If you are still struggling with getting enough fiber, even after adding more high-fiber foods into your meals (like chia seeds and coconut flour), I recommend choosing another option!

Here are some specifics on several options that can be used instead of Metamucil to get the same benefits on your ketogenic diet, such as psyllium husk and acacia fiber.

Acacia fiber is prebiotic that helps support the friendly bacteria in your gut, and psyllium husk is used as a laxative to keep you regular (and keep your digestive system healthy).

I personally use the psyllium husk, which I get here and have seen great results!

How I add psyllium husk fiber into my daily plan

If you follow a high fat and low carb diet like the ketogenic diet, I recommend getting some psyllium husk fiber from here to help you stay regular!

This is how I use psyllium husk daily:

  • Before going to bed, I take a large glass of water with the psyllium husks sprinkled in it, and when waking up, I go to the toilet right away.
  • I also add 1 tablespoon (2g) into my low-carb smoothie or protein shake every morning.
  • Mix 1/2 – 1 tablespoon of psyllium husks with water and drink on an empty stomach.
  • I also cook with it! I add about 2 tablespoons to my keto pancakes, keto muffins, or low-carb bread recipes. It makes them more fluffy and filling. This is a great way to get the fiber you need from a ketogenic diet!


Can fiber kick you out of ketosis?

No, fiber won’t kick you out of ketosis. Many people on the keto diet also eat a lot of high-fiber foods to get their fill of nutrients without overloading on carbs and sugars.

This is because when you are in ketosis (or following a very low-carb diet), your digestive tract doesn’t need the extra dietary fibers found in food that comes from grains.

However, fiber is essential for those who don’t limit their carbs enough or restrict themselves to low-glycemic index foods.

Is there sugar in Metamucil?

Metamucil does not have any sugar or carbs as this has been replaced by insoluble dietary fiber with a low Glycemic Index (GI).


Does Metamucil have carbs?

Metamucil contains a fiber content of 50%, which is mainly a soluble form of cellulose that does not have carbs.

How many carbs will break ketosis?

Eating more than 50 grams can kick your body out of ketosis.

Consuming too many carbs will not only increase your chance of breaking ketosis, but it also decreases the number of calories you’re taking in and can cause a stall in fat loss.

The best approach is to keep carbs below 30 percent of your daily energy intake, with most coming from leafy greens and vegetable soups that are high-volume and low-sugar.


Although you should avoid the sugar-based versions of Metamucil, the sugar-free versions are perfectly acceptable to consume while following a ketogenic.

If you’re looking for a way to maintain your keto diet while also getting enough fiber, psyllium husk might be the answer.

Psyllium is a natural plant-based soluble fiber that has no sugar or artificial ingredients and can help with constipation.

It’s important to keep in mind that some people may have an intolerance to psyllium, so make sure it agrees with you before adding it into your daily plan.

Thanks for reading!


[1] – “”, Metamucil 0.4 Gram Capsule.

[2] – “”, Metamucil Side Effects, lastest update on Nov 11, 2020.

[3] – “”, What Is Psyllium Husk: Guide To Psyllium Fiber Benefits And Side Effects, 04 February 2021

[4] – “”, 13 home remedies for constipation

[5] – “”, Can Psyllium Husk Cause Damage to the Intestines?

Leave a Comment

Disclaimer: does not provide any medical advice. Our information is not intended to diagnose, prevent, treat, or cure any disease. Our site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by linking to