What to eat on GLP-1 medication

Fibre is crucial for maintaining healthy digestion, steady energy levels, and overall gut health. It supports smoother bowel movements, balances blood sugar, and helps you feel satisfied after eating.

Because GLP-1 medications slow the movement of food through the stomach, it becomes easier to feel full sooner. The right amount and type of fibre can help manage constipation, which is a common side effect, and maintain comfort as your appetite decreases.

Soluble Fibre

Soluble fibre dissolves in water and forms a soft, gel-like consistency that helps slow digestion gently. It is well tolerated for most people on GLP-1s and supports blood sugar control.

Good sources include oats, apples, berries, carrots, beans, lentils, and chia seeds. These foods provide a steady release of energy and are easy to adapt into small meals.

Insoluble Fibre

Insoluble fibre adds bulk to stools and helps waste move through the bowel. It is found in wholegrains, skins of fruit and vegetables, nuts, and seeds. While healthy, it can be more difficult to digest when your stomach empties slowly. Introduce these foods gradually and make sure you drink enough water.

Most adults need roughly 25 to 30 grams of fibre per day. On GLP-1 medication, it’s best to start a little lower and build up slowly to find what feels comfortable. Eating too much too quickly can cause bloating or cramping.

Always increase fibre intake alongside good hydration. Fibre without water can make constipation worse rather than better.

Start Low and Increase Gradually

Introduce one new high-fibre food at a time and give your body a few days to adjust. Rapid changes are the most common cause of digestive discomfort.

Pair Fibre with Hydration

Drink regularly through the day, especially when increasing fibre. Water, herbal teas, and soups all count.
See also: Hydration on GLP-1s: Why It Matters and How to Stay On Track.

Choose Cooked Vegetables Over Raw

Cooking softens fibre and reduces gas. Roasted carrots, courgette, pumpkin soup, or mashed root vegetables are gentle, nutrient-rich options.

Include Soluble Fibre at Breakfast

A bowl of porridge with chia seeds and berries or a smoothie made with oats and yoghurt provides fibre and protein without heaviness.

Add Fibre to Small Meals and Snacks

Wholegrain wraps, lentil soups, or yoghurt with flaxseed are easy ways to include fibre throughout the day.

Bloating or Discomfort

If you experience bloating, reduce raw vegetables and large portions of high-fibre foods temporarily. Cook produce thoroughly and add new foods one at a time.

Constipation

Often linked to dehydration rather than too little fibre. Balance fibre intake with sufficient fluids and light daily movement.
See: Managing Constipation Through Food Choices.

Early Fullness

Because GLP-1s slow digestion, large fibre-rich meals can cause early satiety. Spread fibre evenly across smaller meals instead of concentrating it into one big dish.

• Breakfast
Porridge with chia seeds and blueberries
Fibre source: Soluble fibre, gentle start

• Snack
Apple slices with peanut butter
Fibre source: Moderate fibre, healthy fats

• Lunch
Lentil and vegetable soup
Fibre source: Balanced mix of fibre types

• Snack
Greek yoghurt with flaxseed
Fibre source: Soft and easy to digest

• Dinner
Grilled chicken, quinoa, and roasted vegetables
Fibre source: Sustained energy and fullness

This approach provides steady fibre throughout the day without overloading digestion.

If constipation, bloating, or abdominal pain continue despite small adjustments, contact a healthcare professional. Ongoing digestive discomfort could indicate dehydration, an unsuitable supplement, or the need for a medication review. Medicspot clinicians can help assess and personalise your plan.

• Fibre supports digestion and fullness on GLP-1 medication but should be introduced gradually.
• Focus on soluble fibre from foods like oats, beans, and fruit.
• Drink enough water to help fibre move through the system comfortably.
• Cook vegetables if raw ones cause bloating.
• Seek professional advice if symptoms persist.

You don’t have to manage side effects alone. If nausea is making it difficult to eat or stay hydrated, speak to your Medicspot clinician or health coach. They can review your medication, tailor nutrition advice, and help you stay on track with your goals safely and comfortably. If you’re not currently a Medicspot member but would like to join us then take our quick online weight loss assessment.