Fiber 101

Why Fiber Matters 

Fiber is the part of plant foods your body can’t digest, but your gut bacteria can. It feeds your microbiome, helps keep blood sugar steady, and makes you feel full longer.

Getting enough fiber supports a healthy metabolism, natural detox pathways, and stable energy.

Fiber & the GLP-1 Journey

If you’re on a GLP-1 medication, fiber can complement its effects and may help reduce side effects. It can:

• Help you feel full and satisfied between meals, working along side GLP-1s’ appetite-regulating effects
• Support steady blood sugar levels by slowing how quickly carbohydrates are digested and absorbed
• Encourage regular bowel movements by adding bulk and water to stool, which can help ease occasional constipation
• Support a healthy gut environment by feeding the good bacteria that play a role in digestion, metabolism, and appetite

Fiber & Weight Loss

Scientific studies show that increasing daily fiber by just 10 – 15 grams can lead to:

• Lower calorie intake without intentional restriction 
• Reduction in body fat  
• Better insulin sensitivity 
• Increased feelings of fullness and more stable energy

Fiber works by slowing glucose absorption, promoting gut balance that supports a healthy inflammatory response, and helping you feel full and satisfied after meals.

The Two Types of Fiber

Soluble Fiber:

• Dissolves in water to form a gel-like substance 
• Slows digestion and helps keep blood sugar steady 
• Found in: oats, chia seeds, apples, citrus, beans

Insoluble Fiber:

• Adds bulk to stool and supports natural detox pathways 
• Keeps the digestive system moving 
• Found in: leafy greens, flaxseed, nuts, whole veggies

Best Functional Sources of Fiber

Choosing whole, phytonutrient-rich sources can help nourish the gut and support detoxification:

• Ground flaxseed: supports hormone balance and the body’s natural estrogen elimination
• Chia seeds: rich in omega-3s and soluble fiber
• Cruciferous vegetables: promotes liver detox and microbiome diversity
• Apples & pears: feeds beneficial gut bacteria and can help regulate blood sugar
• Lentils & legumes: combines plant-based proteins with fiber for synergistic benefits
• Sweet potatoes: helps nourish gut bacteria and can support a healthy inflammatory response

Daily Goal

Aim for 30-35g of fiber per day from varied sources. Start slow, increase gradually, and hydrate well to prevent discomfort. 

Fiber isn’t just about digestion, it’s a therapeutic tool to aid in metabolic balance, detoxification, hormone regulation, and sustainable weight management. When combined with GLP-1 therapy and nutrient-dense meals, it’s one of the simplest ways to help amplify results and protect long-term health.