High-Fiber Foods for People Taking GLP-1 Medications

High-Fiber Foods to Ease GLP-1 Medication Side Effects

If you’re taking Zepbound® or other GLP-1 medications for weight loss, you already know that getting enough fiber is important. But let’s be real—many high-fiber foods can feel bulky, and when you’re eating smaller portions, it can seem impossible to hit that fiber goal.

That’s why I’ve put together a printable list of fiber-rich foods with some options that are easier to manage when you’re only able to eat small amounts at each meal or snack.

Getting enough fiber isn’t just about hitting a number; it can also help minimize those pesky side effects and support the kind of eating habits that help you lose weight and keep it off long-term. As a registered dietitian, this is the kind of advice I give to my clients to help them feel better and stay on track.

How Fiber Can Help Reduce GLP-1 Side Effects

Getting enough fiber every day is one of the simplest ways to feel better—especially if you’re taking Zepbound or another GLP-1 medication. While these medications can do wonders for weight loss and blood sugar control, they can also come with some not-so-fun digestive side effects like constipation, nausea, burping, and bloating. That’s where fiber can really make a difference.

Adding more fiber to your diet can help ease those symptoms by keeping things moving through your digestive system and supporting a healthier gut. But that’s just the beginning. Fiber also helps lower cholesterol, keeps your blood sugar more stable, and will even help you stay full longer, which is especially helpful when your appetite is already low.

Sounds pretty amazing, right? But how much fiber do you actually need? And how can you add it without making your stomach feel worse? Let’s take a closer look.

How Much Fiber Should You Eat Daily?

The general recommendation for the amount of fiber you should eat is 25 grams of fiber per day for women and 38 grams for men, or 14 grams of fiber for every 1,000 calories you eat. 

The good news is that adding more high-fiber foods to your meals doesn’t have to be hard, and it can make a big difference in your health!

Some people may benefit from fiber supplements, especially if they struggle to get enough from food due to limited appetite or dietary restrictions. However, food should always be your first source of fiber. Whole foods not only provide fiber, but also deliver a wide range of vitamins, minerals, antioxidants, and other beneficial nutrients that supplements simply can’t match. When you prioritize fiber-rich foods, you’re supporting your digestion, stabilizing your blood sugar, and nourishing your whole body.

High-Fiber Foods List

This list offers a variety of options. But don’t worry; at the end, we’ve included tips and ideas tailored specifically for days when your appetite is low.

Beans and Legumes

These two foods are nutrient powerhouses, offering a great mix of fiber, protein, and carbs. I often recommend beans to my patients because they’re not only easy to eat, but they also provide a wide range of nutrients in one food. Plus, they’re incredibly versatile! You can buy them ready-to-eat in cans or prepare them from scratch. 

Beans and legumes work great with a variety of foods and can be integrated into your diet in many ways. For easier digestion, remember to soak them overnight before cooking. 

• Beans: black beans, kidney beans, pinto beans, navy beans, cannellini beans, and black-eyed peas
• Lima beans
• Peas: split peas, green peas, snow peas, and sugar snap peas
• Lentils: brown, green, red, yellow, and black lentils
• Chickpeas (also known as garbanzo beans) and chickpea pasta
• Soybeans: including edamame

Great ways to add beans and legumes to your diet include choosing chickpea pasta, spreading hummus on sandwiches, making black bean or lentil burgers, and trying Indian dishes like dal and curries, where lentils take center stage.

Whole Grains

Whole grains are an excellent way to meet your daily fiber needs and can be easily worked into your everyday meals. These foods are widely available, making it simple to swap less-healthy refined options for them. You can now find whole-grain versions of many pantry staples like bread, pasta, rice, flour, and cereal.

There’s no need to give up your favorite meals to get more healthy fiber into your diet. Just make a few smart swaps instead. For example, try using whole-wheat bread for your sandwich or opting for whole-wheat pasta at dinner. These small changes can add up to big benefits for your health.

The best way to find out how much fiber is in your favorite brand is by checking the nutrition label.

• Breads and crackers: whole wheat bread, spelt bread, crackers, tortillas, and tortilla chips
• Pasta: whole-wheat pasta
• Side dishes: brown rice, quinoa, farro, millet, barley, buckwheat, amaranth, and teff
• Breakfast grains: oats, whole-wheat cereal
• Baking and cooking staples: rye flour, whole wheat flour

Fruits and Vegetables 

Introducing high-fiber fruits and vegetables into your diet can seem intimidating at first, but with a few small tweaks, it can be surprisingly easy. Try drinking smoothies made with vegetables and whole fruit instead of juice, adding spinach to pasta sauces, or baking mild-tasting vegetables like zucchini into muffins or breads. Small changes like these can help you naturally boost your fiber intake and make it a consistent part of your daily meals.

If you tend to be on the go a lot, fruits and vegetables are a great way to get quick fiber in. Bring fruit and/or vegetables to snack on during your busy day, or add an avocado to your lunch bowl or sandwich.

Pair fruits and vegetables with a source of protein or fat for a more balanced snack, and enjoy them as a mini meal or snack, especially when your appetite is low. For example, apples with peanut or almond butter make a great snack that doesn’t feel too heavy or too large.

Vegetables: 

• Cruciferous vegetables: broccoli, Brussels sprouts, cauliflower, cabbage, and kale
• Root vegetables: carrots, beets, turnips, parsnips, and rutabaga
• Tuber vegetables: sweet potatoes, white potatoes, and yams (keep in mind these vegetables provide carbohydrates in addition to fiber)
• Leafy greens: spinach, collard greens, Swiss chard, romaine lettuce, mustard greens
• Allium vegetables: onions, garlic, leeks, shallots, and scallions
• Other vegetables: zucchini, cucumber, pumpkin, squash  (butternut, acorn, spaghetti), artichokes, eggplant, okra, bell peppers, celery, and green beans.

Fruits

• Berries (especially rich in fiber): raspberries, blackberries, strawberries and blueberries
• Pome fruits: pears and apples
• Citrus fruits: oranges, grapefruits, tangerines, clementines and mandarins
• Stone fruits: plums, apricots, peaches, nectarines
• Tropical fruits: avocados, guava, mango, papaya, passion fruit, banana, coconut
• Other fruits: figs, dates, prunes, pomegranate seeds, kiwifruit and persimmons

Nuts and Seeds

Dense in nutrients, it’s no surprise that nuts and seeds supply a good amount of fiber. Conveniently, they are found anywhere from grocery stores to gas stations, and can be added to just about any dish. 

My favorite way to add more nuts and seeds to a diet is to pair them with some fruit for a sweet and crunchy snack. 

• Nuts: almonds, pistachios, hazelnuts, walnuts, pecans, cashews, Brazil nuts, macadamia nuts, pine nuts
• Seeds: chia seeds, flax seeds, pumpkin seeds (pepitas), sunflower seeds, sesame seeds, hemp seeds, poppy seeds

Download the PDF version of the list below

How to Add Fiber To Your Meals

Now that we’ve covered which foods are high in fiber, the next step is integrating them into your meals and snacks throughout the day.

The following ideas are easy to prepare, simple to eat, and packed with fiber to help you meet your daily needs without overwhelming your system.

Breakfast

Your first meal of the day can set you off on a strong footing. Including fiber in your breakfast can look like opting for oatmeal, choosing whole-grain toast, and adding fresh fruit and veggies.

• Avocado egg toast: Whole-wheat bread, avocado, chopped pumpkin seeds, egg your way 
• Overnight oats: oatmeal, milk of choice, chia seeds, raspberries, and Greek yogurt 
• Smoothie: milk of choice, banana, unsweetened frozen fruit, and almond or peanut butter powder 

Lunch

The middle meal of the day is typically a quick or to-go style, which doesn’t mean that it can’t still be high in fiber. These lunch ideas keep efficiency in mind while remaining fiber powerhouses. 

• Sandwich: whole-wheat bread (thin sliced), avocado, turkey ham, sliced tomatoes, shredded lettuce
• Quinoa and bean salad: quinoa, black beans, tomato, cucumber, onion, cilantro, cumin, lime juice, salt, olive oil, and apple vinegar (add more ingredients if you wish)
• Veggie bowl: crispy tofu or grilled chicken, brown rice, roasted vegetables of choice, tahini dressing

Dinner

It can be fun to get creative with integrating fiber into meals, and dinner is where this creativity shines. Meeting your fiber requirements shouldn’t be boring, and definitely doesn’t mean you have to completely change your typical dinner dishes. 

• Pasta dish: chickpea pasta*, marinara sauce with Italian spices, mushrooms, ground chicken, turkey or beef, and parmesan cheese
• Savory plate: one-pan baked salmon and Brussels sprouts and sweet potato with skin
• Veggie burgers: lentil or black-bean burger patties wrapped in lettuce leaves or whole wheat buns, shredded lettuce, sliced tomatoes, and your choice of condiments

*I’m a bit picky when it comes to chickpea pasta, so I’ve linked my favorite brand here—it’s the one I always keep in my pantry! You can also find it at many grocery stores. Just a heads-up: this is an Amazon affiliate link, which means I may earn a small commission if you make a purchase, at no extra cost to you.

Snacks

Snacks can play a key role for those taking GLP-1 medications, especially when your appetite is low or meals are smaller. A well-planned morning snack can help fill nutritional gaps, keep your energy steady, and prevent you from getting overly hungry later.

Try pairing a high-fiber food with a source of protein or healthy fat. Some easy and satisfying ideas include:

• Greek yogurt with chia seeds and berries
• A handful of pistachios with a clementine
• Cottage cheese with pineapple or sliced cucumbers
• Hummus with baby carrots or whole-grain crackers

Types of Fiber: Soluble vs Insoluble

Not all kinds of fiber have the same effect on your body. There are two types of fiber: soluble and insoluble. Both of these are equally important and have a place in your daily diet. 

So what’s the difference? 

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. This may not sound exciting, but for your gut, it’s a game-changer!

Here’s how soluble fiber supports your GI system:

It’s a gentle but powerful ally for your digestive system. When it mixes with water in your gut and forms a kind of gel substance, it helps soften stools and makes them easier to pass—great news if you’re dealing with constipation.

Additionally, soluble fiber nourishes the beneficial bacteria in your gut, helping to maintain a healthy balance in your microbiome, which plays a significant role in digestion and overall well-being. While adding fiber too quickly can cause bloating initially, gradually increasing your intake can help reduce bloating and gas over time. Plus, soluble fiber can help regulate blood sugar and lower cholesterol.

Insoluble Fiber

Insoluble fiber doesn’t dissolve in water, and that’s exactly what makes it so effective for digestive health.

Think of it as the roughage your gut loves. Insoluble fiber adds bulk to your stool and helps food move more efficiently through your digestive tract, making it especially useful for preventing constipation and keeping you regular. It acts like a natural broom, sweeping through your intestines to support healthy bowel movements.

Unlike soluble fiber, insoluble fiber doesn’t gel or ferment much, but it plays an essential role in keeping your digestive system moving. 

Below you will find a general list of soluble and insoluble fiber foods. It is important to add a variety of both for a healthy, high-fiber diet.  Keep in mind that some foods contain both types of fiber!

When looking at a nutrition label, fiber can be found under the “Total Carbohydrate” label. The amount of fiber in one serving of the product will be shown in grams. 

My Expert Opinion

As a registered dietitian, I’ve seen how increasing fiber—just a little at a time—can dramatically improve how my clients feel on GLP-1s. With the right foods and a gentle approach, you can ease side effects and make long-term changes that stick. Use the printable list as your daily guide and take it one step at a time!

This blog post was written in collaboration with Jorgelina Echaverria, a nutrition student.