Hi {{first_name}} -
We are continuing our nutrition basics series today with something you might not be thinking about.
We talk a lot about protein (and for good reason). But today I want to make a case for fiber, which should be RIGHT up there with protein in order of importance for GLP1.
Here's why it matters for you specifically: GLP-1 medications slow down your digestion, which already helps you feel full. Fiber is the best way to make sure the digestion doesn’t slow down SO MUCH that you end up with severe constipation, bloating, or an impaction (we do NOT want that).
Fiber bulks up your food, feeds your good gut bacteria, and keeps things moving. But most people (not on GLP1) are getting less than 10 grams per day, and GLP1 users are probably getting even less if they aren’t paying attention.
Here are some goals for fiber:
Aim for 25–35 grams of fiber per day
Increase slowly — going from 10g to 35g overnight is a recipe for bloating
Pair fiber increases with more water (more on hydration in a few weeks!)
Best high-fiber foods for small appetites:
Chia seeds (10g per 2 tbsp — add to yogurt, a smoothie, or oatmeal)
Lentils and beans (7–9g per half cup- bonus, they have protein too!)
Avocado (5g per half)
Berries (raspberries and blackberries are fiber superstars)
Edamame (double win — fiber AND protein)
The good news? When you build meals around high-protein, high-fiber foods, you naturally crowd out the stuff that doesn't serve you without restriction, willpower, or food rules.
Want dinners that are already built with fiber (and protein) in mind? Our GLP-1 Friendly Dinner Recipe Collection has 30+ dietitian-created recipes that make hitting your goals easy and actually delicious.
👉 Get the Dinner Recipe Collection here ($9.99). I have a breakfast and lunch collection there too.
Next week, we will cover the last macronutrient….fat and how you need to think of it a bit differently on GLP1.
Sponsors of the Week
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What’s Happening This Week
On the podcast this week, I interviewed Dr. Robyn Pashby about why she is seeing anxiety INCREASE as people lose weight. It was such an incredible conversation; she is such a great resource for the community.
I was also finally able to find an incredible hair-loss expert to come on the show (thank you, Folly Nutrition, for the intro!). Dr. Kristen Lo Sicco is one of the TOP alopecia experts in the world, and she shared various theories about why people experience hair loss more often than expected with GLP1. You are going to want to listen to this one!
Over on YouTube, I posted a video about belly fat and why it is the most difficult to get rid of, with some advice on what to do to help! And I also posted another video about the easiest way to hit your protein goals when you just can’t eat.
Thank you so much for being here! See you next week!
*Some of the links in this email are affiliate links. When you make a purchase, I will make a small commission at no cost to you. Thank you for supporting my work!