Are you taking a GLP-1 medication? One of the best things you can do to help support your weight management, blood sugar, and heart health goals is eat enough fiber. Dietary fiber comes from foods like fruits, vegetables, whole grains, nuts, seeds, and beans. Kay Lee, RDN, CDCES, a Fresno, California-based registered dietitian and diabetes educator, explains that with a reduced appetite, “protein often becomes the main focus, while whole grains, fruits, and vegetables may be limited, making it harder to meet daily fiber needs.”
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The ideal fiber intake for people on GLP-1 medications is 21-25 grams per day for women and 30-38 grams per day for men.
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Taking a fiber supplement can make it significantly easier to achieve these goals, even when your appetite is low.Juliana Vocca, RD, a registered dietitian in Moorestown, New Jersey, recommends choosing fiber supplements that provide between 3 and 5 grams of fiber per serving, and taking them one to three times per day, depending on how well you tolerate them. Taking your fiber supplement before meals may be the most beneficial for supporting weight loss on a GLP-1, since fiber assists with fullness and blood sugar control.
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Still, it’s important to incorporate whole-food sources of fiber, too. “Relying solely on supplements may mean missing out on additional nutrients naturally found in fiber-rich foods, including vitamin C, B vitamins, plant-based omega-3 fats, and antioxidants,” says Brittany Brown, RD, IBCLC, a registered dietitian in Nova Scotia, Canada.
With all of that in mind, I’ve assembled this guide to fiber supplements for GLP-1 support. It includes fiber supplements hand-picked by me, and fellow registered dietitians, along with a guide to the different types of fiber, the benefits of fiber for GLP-1 users, and how to use fiber supplements safely and effectively.
