When we talk about nutrients needed for those on Ozempic or any GLP-1, protein dominates the conversation. Meeting—and perhaps, even overshooting— your daily protein goals are one of the ways to prevent muscle loss while on the drug. It’s also recommended if you experience excess shedding due to any protein deficiency. But everyone now seems to be shifting their focus to another buzzy nutrient: fiber.
People in general are severely lacking in the nutrient; studies show that 95% of the US population isn’t getting enough of the recommended daily fiber intake, and now everyone is starting to prioritize it in their diets. But when it comes to GLP-1s, many are also starting to believe that fiber is the key to “boosting” desired results, which is leading to greater interest in this vital nutrient. So is fiber what those on the controversial drug should actually be paying more attention to?
What does fiber do if you’re on a GLP-1?
To understand how fiber works for those on GLP-1s, we have to understand what fiber does for our bodies in general. Stephanie Behringer-Massera, MD, endocrinologist and assistant professor in the department of medicine, endocrinology, diabetes, and bone disease at Mount Sinai, explains that our gastrointestinal (GI) tract is home to a trillion gut microbes that eat what we eat. When fiber is consumed, it can activate certain receptors in the GI tract that might release your body’s own GLP-1 to slow down your digestion—but this is short-lived. According to a few studies, increasing your fiber intake while on the drug will help you feel fuller, reduce high blood sugar levels, and improve bowel movement.
Other potential benefits of fiber, where GLP-1 injections are concerned, says James Alexander Joseph, DO, chief medical officer of CeliaRx, include microbiome nourishment, cholesterol support, and short-chain fatty acid production. “Fiber is information for the gut,” Dr. Joseph says. “Fiber does not act like a drug version of GLP-1. Instead, it supports the terrain that naturally supports GLP-1 signaling.”
Dr. Behringer-Massera adds that there may be some anti-inflammatory effects on the gut barrier, but more research needs to be done. Fiber is very important for anyone who is taking a GLP-1 for many other reasons, she says. But as a “booster” to make GLP-1s more effective, that’s still a huge maybe, even with these small studies.
Protein or fiber?
Experts say that if you’re on a GLP-1, it is not a question of which one is better. You need both. As Dr. Joseph explains, you need protein to support your muscles and hair growth and help repair damaged cells and tissues, and you need fiber to support your gut health, metabolism, and nutrient delivery. “Protein protects structure [and] fiber protects signaling,” he says.
The best way to get fiber while on a GLP-1
Whole foods will always be the best option for getting your fiber content, especially when you’re on a GLP-1. Dr. Joseph says that adults should aim for about 25 to 38 grams of the nutrient a day, depending on daily calorie intake and body size. If you’re low on fiber, he recommends starting slow and spreading intake throughout the day to help gradually increase the fiber amount to ease your gut into it. Some easy fiber-rich foods to incorporate into your diet include lentils, black beans, chia seeds, avocado, whole grains, raspberries, and leafy greens.
Dr. Behringer-Massera adds that it’s pretty easy to incorporate foods that will get you both nutrients as well. You just have to incorporate more plant-based foods like beans, lentils, quinoa, and rice. “Sometimes people don’t realize that plants are a terrific source of protein and fiber,” she says.
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