Fiber on GLP-1: Improve Digestion, Prevent Constipation, Stay Full Longer

Fiber is the indigestible part of plants, mainly found in cell walls and other structural components. It moves through our body like a passenger — we lack the enzymes to break it down. Instead, gut bacteria digest it at the very end of the process, in the intestines.

That’s why it’s crucial to keep this indigestible bulk moving daily. When you eat a Greek salad, fiber absorbs stomach juices and swells, pressing against the stomach walls. In response, the stomach signals the brain that you’re full, making you more likely to skip dessert.

Next, fiber enters the intestines, where it slows glucose absorption, reducing diabetes risk. It also binds to cholesterol, preventing its absorption into the bloodstream—helping lower cholesterol and reduce the risk of gallstones.

Finally, gut bacteria feast on fiber, strengthening your immune system. Plus, fiber scrubs the intestinal walls, helping prevent colon cancer.

Fiber on GLP-1 Medications

Fiber and GLP-1 medications can be a tricky combination. Too much fiber might leave you feeling overly full, making it hard to get enough calories, protein, or other carbohydrates — and it can lead to bloating.

On the other hand, too little (or even too much) fiber can contribute to constipation, a common side effect. Everyone reacts differently, and with your digestive system adjusting in new ways, finding the right balance takes some trial and error.

Soluble and Insoluble

Soluble fiber comes from foods like fruit, root vegetables, oats, soy products, and legumes (beans and lentils). It dissolves in your digestive system's fluids, forming a gel-like substance. This remarkable transformation allows it to bind with cholesterol particles in your intestines before they can enter your bloodstream.

The result? Lower blood cholesterol levels—particularly that troublesome LDL cholesterol—which significantly benefits your cardiovascular health. While your heart gets the most obvious advantage, this cholesterol-lowering effect supports your entire circulatory system, from your brain to your toes.

Insoluble fiber is found in wholemeal products, corn, wheat, cereals, nuts, and seeds. Unlike its soluble counterpart, this fiber type remains largely intact as it travels through your digestive tract. Think of it as nature's internal cleansing system—it adds bulk to waste material and speeds transit time through your intestines. This "sweeping" action is particularly beneficial for bowel health, helping maintain regularity and physically cleaning intestinal walls.

Regular consumption of insoluble fiber has been linked to reduced risk of digestive cancers (colon, intestinal, stomach) and may help prevent common issues like irritable bowel syndrome, colitis, and hemorrhoids. It's essentially performing routine maintenance on your digestive highway.

How Much Fiber Do You Need?

The Dietary Guidelines for Americans recommend:

• Women: 25 grams per day

• Men: 38 grams per day

• Or about 14 grams per 1,000 calories consumed.

How Do You Know if Your Fiber Intake is Right for You?

Check your poops — seriously. It might not be the most glamorous topic, but it’s important.

This is the perfect chance to introduce you to the Bristol Stool Chart!

Fiber is more than just bulk — it’s a powerful tool for digestion, heart health, and disease prevention. Remember to start slow, stay consistent, and your gut (and your poop) will tell you if you’re on the right track!

Stay healthy (and hungry for knowledge),
Lucas Veritas