How to Increase Fiber Intake on GLP-1 Without Feeling Bloated

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Fiber: Your New Best Friend (That Sometimes Betrays You)

If you’re on Ozempic, Wegovy, Zepbound, or Mounjaro, you’ve probably noticed two things: (1) You’re eating way less than before, and (2) Your digestion has entered a new era of unpredictability.

Some days? Everything’s fine. Other days? You eat half a salad and suddenly look six months pregnant with a bloating situation so aggressive you consider canceling plans.

Here’s the thing—fiber is absolutely essential when you’re on GLP-1 medications. It keeps digestion moving, prevents constipation (which is way too common on these meds), helps you feel full longer, and even stabilizes blood sugar.

But add too much, too fast? Your stomach will revolt (trust me). So let’s talk about how to increase fiber intake the right way—without feeling like a human balloon.

Why Fiber is Non-Negotiable on GLP-1 Medications

When you’re eating less overall, every bite needs to count. Fiber helps:

• Prevent constipation (because let’s be real, GLP-1s slow everything down—including your digestive system)
• Stabilize blood sugar (preventing crashes and hunger spikes)
• Support gut health (hello, happy gut bacteria)
• Keep you full longer (meaning fewer cravings, fewer bad food choices)

But too much fiber too fast? Cue bloating, cramps, and regret.

How to Increase Fiber (Without the Bloat & Regret)

Start Low, Go Slow

This is THE rule when adding fiber: If you go from zero to sixty overnight, your gut will riot.

Your digestive system needs time to adjust to more fiber, especially since GLP-1 meds already slow digestion.

How to do it right:

• Increase fiber intake by 5 grams every few days instead of all at once
• Spread fiber throughout the day instead of in one giant fiber bomb
• Listen to your gut—if you feel overly bloated, dial it back for a day or two

Prioritize Soluble Fiber (First)

There are two kinds of fiber: soluble and insoluble.

• Soluble fiber = gentle, gut-friendly, dissolves in water, slows digestion
• Insoluble fiber = bulky, speeds up digestion, can cause bloating if you’re not used to it

Best soluble fiber sources (easy on digestion):

• Oats
• Chia seeds
• Flaxseeds
• Avocados
• Lentils
• Cooked carrots
• Apples (with skin)

Foods high in insoluble fiber (introduce slowly):

• Leafy greens
• Raw broccoli and cauliflower
• Whole grains
• Nuts and seeds

Pro tip: If raw veggies make you feel like a balloon, steam or roast them first—it breaks down fiber, making them easier to digest.

Drink Water Like It’s Your Job

Fiber without water = disaster.

Fiber needs water to work properly. Without enough, it sits in your gut like a brick, making constipation worse instead of better.

How to do it right:

• Drink at least 8-10 cups of water a day (more if you’re increasing fiber)
• Start your day with a glass of water before coffee (caffeine is dehydrating)
• If you’re feeling extra bloated, sip peppermint or ginger tea to help digestion

Swap Low-Fiber Foods for High-Fiber Versions (Without Noticing)

If the idea of adding fiber feels overwhelming, just make simple swaps instead.

• Swap white bread → sprouted grain bread
• Swap white rice → quinoa or cauliflower rice
• Swap regular yogurt → Greek yogurt with chia seeds
• Swap potato chips → roasted chickpeas
• Swap fruit juice → whole fruit

Small swaps add up fast without shocking your system.

Add Chia & Flax Seeds (But Don’t Overdo It)

Chia and flaxseeds are fiber powerhouses—but if you dump two tablespoons into your smoothie out of nowhere, your stomach will fight back.

How to do it right:

• Start with ½ teaspoon per day, then work up to 1-2 tablespoons
• Mix into yogurt, smoothies, oatmeal, or even water
• Soak chia seeds first (they expand, making them easier to digest)

PRO TIP: Once I’ve opened the flaxseed or chia seed container, I put the rest in the refrigerator. It keeps longer and while I’ve never had this happen, some say it can get mildewy if it’s not refridgerated. Here are the two brands I’ve been using…

Top Pick

BetterBody Foods Organic Chia Seeds 2 lbs

$11.97

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Easy Fiber Source

Organic Ground Premium Flaxseed

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Get Fiber from Cooked Foods First

Raw veggies and high-fiber foods can hit hard if your gut isn’t used to them.

Easier-to-digest fiber options:

• Roasted sweet potatoes instead of raw greens
• Steamed carrots instead of raw
• Cooked beans and lentils instead of raw nuts and seeds

Cooked foods break down fiber slightly, making them easier on digestion.

Consider a Fiber Supplement (But Pick the Right One)

If getting enough fiber from food feels impossible, a supplement can help. But not all fiber supplements are created equal.

Good options:

• Psyllium husk (Metamucil) – Gentle, bulks up stool, helps digestion
• Acacia fiber – Prebiotic fiber, less likely to cause bloating
• Partially hydrolyzed guar gum (PHGG) – Great for sensitive stomachs

What to avoid:

• Inulin & chicory root fiber – Found in “high fiber” bars & snacks, but cause MAJOR bloating for some people
• Sugar alcohols (sorbitol, maltitol, etc.) – In some fiber gummies, but can lead to gas and stomach pain

If you try a fiber supplement, start with half a dose and drink extra water.

Move Your Body (Even a Little)

Fiber alone won’t keep digestion moving—movement helps too.

• Go for a short walk after meals (even 10 minutes helps)
• Try gentle yoga or stretching to aid digestion
• Stay consistent—your gut loves routine

Final Thoughts: Fiber is Your Friend (But Introduce It Like a First Date, Not a Marriage Proposal)

Going from low fiber to high fiber overnight is a terrible idea.

The key is gradual changes, hydration, and picking fiber sources your gut actually likes.

Start slow, listen to your body, and embrace fiber the right way—without turning into a bloated, uncomfortable mess.

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