Why Fiber Is Your Friend on GLP-1s

One of the most common side effects of GLP-1 medications is constipation.

Why is that?

GLP-1s like tirzepatide and semaglutide work to regulate blood sugar and reduce appetite by slowing digestion and stomach emptying.

While these effects are great for helping patients lose weight, slower digestion can also mean bloating and dry, hard stools that are difficult to pass. If the patient does not take steps to increase bowel regularity, more serious side effects can occur.

Luckily, there is a simple, natural way to increase regularity and even improve your results on GLP-1s: fiber!

Today, we are going to learn about how fiber can help you reduce uncomfortable side effects of your medication, and even improve your weight loss results.

If you’re on a GLP-1, fiber might just be your best friend.

What Fiber Does

Fiber is a type of complex carbohydrate that is found in plant-based foods such as fruits, vegetables, whole grains, seeds, nuts, and legumes.

This carbohydrate is actually not digestible by your body, but rather feeds your gut microbiome, or the good bacteria that live in your body and help you digest food.

There are two types of fiber:

• Soluble fiber: forms a gel in the stomach, slows digestion, and stabilizes glucose levels.

• Insoluble fiber: adds bulk to stool and prevents constipation.

Both types support healthy gut motility, something GLP-1 users often need help with.

How Fiber Helps You Feel Better (and Lose More)

So now that you understand what fiber does, you may be wondering how it helps you feel better and lose more weight!

Here are some of the ways that increasing fiber accelerates weight loss and helps your body function better:

• Reduces GI side effects: helps ease constipation, bloating, and nausea.

• Improves fullness naturally: keeps you satisfied longer, reducing snacking.

• Balances blood sugar: supports the metabolic effects of GLP-1s.

• Supports long-term weight maintenance: helps prevent rebound eating after stopping medication.

• Heart health: improves blood vessel function.

• Lowers cholesterol: binds to bile acids, removing them from the body through digestion.

• Protects against colon cancer: prevents the accumulation of harmful compounds in the colon.

• Promotes a healthy immune system: feeds your healthy gut bacteria, which lower inflammation and regulate your immune system.

How Much Fiber Do You Actually Need?

The American Heart Association recommends about 25g of fiber per day for women, and 38g per day for men. While your needs may differ depending on your own daily calorie goals, this is a good baseline to aim for.

What does 25g of fiber look like?

Here are a few examples using common foods that are high in fiber:

• 1-2 cups of cooked whole grains like brown rice

• 1 cup of cooked beans

• 2-3 servings of fruits

• 1 ½ cups of broccoli

• ½ cup of leafy greens (kale, spinach)

• 1 tablespoon of flaxseeds

• ¼ cup of mixed nuts

Fiber works best when you pair it with hydration, so make sure you are drinking enough water.

Best Sources of Fiber for GLP-1 Users

The best source of fiber will always be from whole foods. Whole foods are most easily digested by your body and also contain macro and micronutrients that are essential to a healthy diet.

Examples of high fiber foods include whole grains, oats, chia seeds, flaxseeds, beans, lentils, fruits with skin, and leafy greens.

You don’t have to overthink it, just do your best to eat a diet rich in a variety of fresh produce, whole grains, and legumes.

If you are struggling to get enough fiber, you can try certain supplements such as psyllium husk, inulin, or fiber gummies as recommended.

Make sure to always check in with your medical health provider before trying new supplements. Used incorrectly, they can exacerbate symptoms of nausea and bloating.

How to Add More Fiber

If you aren’t used to consuming a lot of fiber, eating too much too soon can worsen bloating and indigestion, so increase your intake over time.

Here are some more tips on how to add more fiber to your diet:

• Start low and go slow: increase by 3–5g every few days.

• Stay hydrated: at least 8–10 glasses of water daily.

• Spread fiber intake out: don’t load up at once. Instead, spread your fiber intake throughout meals.

• Listen to your body: adjust based on tolerance and comfort.

Talk to your doctor if you have persistent bloating, constipation, or abdominal discomfort, as these can be signs of more serious issues in your gut.

Fiber = Comfort + Results

Fiber is an essential part of a healthy diet, especially for people on GLP-1 medications.

Fiber helps to keep your digestion smooth, regulates your blood sugar, and slows digestion, keeping you fuller longer. Additionally, it has other health benefits like keeping your heart healthy and your immune system strong.

Increase your fiber intake by making sure to eat a variety of fresh produce, whole grains, seeds, nuts, and legumes.

If you’re struggling with GLP-1 side effects, reach out for extra support on your weight loss journey.