Why Fiber Matters on GLP-1 Medications

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GLP-1s work by delaying gastric emptying, helping you feel full longer. Fiber complements this process by further slowing digestion and promoting a feeling of fullness. It also supports digestion and regularity, which can be a concern when starting GLP-1s.

Key Benefits:

  • Promotes fullness: Helps you eat less without feeling deprived

  • Stabilizes blood sugar: Reduces spikes and crashes

  • Supports gut health: Feeds healthy gut bacteria (prebiotic effect)

  • Prevents constipation: Especially common in early GLP-1 use

How Much Fiber Do You Need?

According to the Academy of Nutrition and Dietetics, the recommended daily fiber intake is:

  • Women: 25 grams/day

  • Men: 38 grams/day

If you’re on a GLP-1, aim to hit your target slowly. Increasing fiber too quickly can cause gas, bloating, or discomfort. Build up gradually and stay well-hydrated.




Types of Fiber: Soluble vs. Insoluble

Soluble Fiber

  • Dissolves in water to form a gel-like substance

  • Slows digestion, which helps with blood sugar control

  • Sources: Oats, apples, oranges, carrots, flaxseeds, legumes

Insoluble Fiber

  • Adds bulk to stool and helps it move through the GI tract

  • Prevents constipation

  • Sources: Whole wheat, nuts, beans, cauliflower, green beans, potatoes





Best High-Fiber Foods for GLP-1 Users

Fruits:

  • Berries (especially raspberries and blackberries)

  • Apples with skin

  • Pears with skin

  • Oranges

  • Bananas (slightly green for resistant starch)

Vegetables:

  • Leafy greens (spinach, kale)

  • Broccoli

  • Carrots

  • Sweet potatoes (with skin)

  • Brussels sprouts

 

Grains:

  • Oats (especially steel-cut or rolled)

  • Quinoa

  • Brown rice

  • Barley

  • Whole grain bread and pasta

Legumes & Nuts:

  • Lentils

  • Chickpeas

  • Black beans

  • Almonds

  • Chia seeds

  • Flaxseeds

 
 

Tips to Add Fiber Without GI Discomfort

  1. Start Slow: Add just 3-5g more per week until you reach your goal.

  2. Stay Hydrated: Fiber needs water to move smoothly through your system.

  3. Cook Veggies: Steaming or roasting can reduce fiber's roughness.

  4. Try Psyllium Husk: A gentle soluble fiber that blends easily into liquids.

  5. Avoid Fiber Bombs: Don't go from zero to 30g in one day.

  6. Distribute Intake: Spread fiber across meals instead of eating it all at once.

Common Mistakes to Avoid

  • Overdoing fiber supplements: Start with food first

  • Skipping hydration: Fiber without water = constipation

  • Ignoring symptoms: If you feel bloated or uncomfortable, pause and reassess

  • Not reading labels: Some "high-fiber" bars are mostly sugar

 

Sample High-Fiber Meal Plan

Breakfast

  • Oatmeal with chia seeds, blueberries, and almond butter

  • Herbal tea or black coffee

Snack

  • Apple slices with peanut butter

Lunch

  • Quinoa salad with chickpeas, spinach, bell peppers, and olive oil vinaigrette

Snack

  • Greek yogurt with flaxseed and raspberries

Dinner

  • Grilled salmon, roasted sweet potatoes (with skin), and steamed broccoli

Dessert (Optional)

  • A small piece of dark chocolate and a pear

Final Thoughts

If you’re taking a GLP-1 medication, fiber is your ally. It helps manage side effects, improves digestion, boosts your weight loss results, and supports overall health. Start slow, eat whole foods, and don’t underestimate the power of water.

At Healthy Resolutions LLC, we provide ongoing nutrition and wellness support to help you succeed on your weight loss journey. Schedule a telehealth consultation today to get personalized guidance and a plan that works for you.

Need Help Building Your Fiber-Friendly Meal Plan?
info@healthyresolutions.com
www.healthyresolutionsllc.com
Connect with Colleen Graziano, APRN-BC for expert support


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