On a GLP-1? Fiber Is Your Friend—Here Are a Dietitian’s Favorite Fiber Supplements
Product ReviewsDiet & Nutrition ProductsWeight Management Products

On a GLP-1? Fiber Is Your Friend—Here Are a Dietitian's Favorite Fiber Supplements

By
Published on March 10, 2026
by
Everyday Health independently vets all recommended products. If you purchase a featured product, we may be compensated. Learn why you can trust us.
Everyday Health independently vets all recommended products. If you purchase a featured product, we may be compensated. Learn why you can trust us.
ON THIS PAGE
Are you taking a GLP-1 medication? One of the best things you can do to help support your weight management, blood sugar, and heart health goals is eat enough fiber. Dietary fiber comes from foods like fruits, vegetables, whole grains, nuts, seeds, and beans. Kay Lee, RDN, CDCES, a diabetes educator based in Fresno, California, explains that with a reduced appetite, “protein often becomes the main focus, while whole grains, fruits, and vegetables may be limited, making it harder to meet daily fiber needs.”

The ideal fiber intake for people on GLP-1 medications is 21 to 25 grams (g) per day for women and 30 to 38 g per day for men.

 Taking a fiber supplement can make it significantly easier to achieve these goals, even when your appetite is low.
Juliana Vocca, RD, who is based in Moorestown, New Jersey, recommends choosing fiber supplements that provide between 3 and 5 g of fiber per serving, and taking them one to three times per day, depending on how well you tolerate them. Taking your fiber supplement before meals may be the most beneficial for supporting weight loss on a GLP-1, since fiber assists with fullness and blood sugar control.

Still, it’s important to incorporate whole-food sources of fiber, too. “Relying solely on supplements may mean missing out on additional nutrients naturally found in fiber-rich foods, including vitamin C, B vitamins, plant-based omega-3 fats, and antioxidants,” says Brittany Brown, RD,  who is based in Nova Scotia, Canada.

With all of that in mind, I’ve assembled this guide to fiber supplements for GLP-1 support. It includes fiber supplements hand-picked by me and fellow registered dietitians, along with a guide to the different types of fiber, the benefits of fiber for GLP-1 users, and how to use fiber supplements safely and effectively.

Fiber Powders for Satiety and Digestive Health

Most fiber supplements are powders that can be mixed into water or other liquids for a premeal fiber boost. Here are some options to consider:
metamucil fiber blend

A Fiber Powder for Sensitive Stomachs

Metamucil Clear Fiber Blend

Buy on Amazon $23.98
Metamucil was recommended to me by both Vocca and Lee. Their Clear Fiber Blend contains just two ingredients that may help support healthy digestion: Fibersol (soluble corn fiber) and inulin. Soluble fiber can help move food more quickly through the digestive tract, relieving constipation.

Inulin is a prebiotic fiber that can feed the healthy bacteria in your large intestine, supporting overall wellness.

 I also appreciate that this powder is free of artificial sweeteners, colors, and flavors.
pre/probiotic fiber

A Fiber to Support Gut Health

Organic India Psyllium Pre & Probiotic Fiber Powder Original

Buy at Organic India $19.99
This fiber powder from Organic India contains several gut-healthy ingredients: psyllium husk to support regularity, prebiotics to feed the healthy bacteria in the gut, and live probiotic bacteria to help rebalance your gut microbiome.

 Lee also recommends this brand, and I appreciate that none of the available flavors (Original, Orange, Cinnamon Spice) contains artificial sweeteners or colors.
fiber powder

Fiber From a Dietitian-Favorite Brand

Momentous Fiber+

Buy at Momentous $39.95
When it comes to dietary supplements, Momentous is one of my go-to brands. I like their commitment to product quality and transparency. Their Fiber+ powder contains three unique types of fiber that offer a full spectrum of fiber benefits. Soluble fiber in psyllium husk helps reduce appetite and relieve constipation, insoluble fiber from rice bran helps support digestive regularity, and prebiotic resistant starch from potatoes supports metabolic health and the gut microbiome.

 It’s also NSF Certified for Sport, meaning it’s been thoroughly quality tested and deemed free of banned substances for athletes.
kids pre/probiotic fiber

A Fiber Powder for the Whole Family

BeRegular Prebiotic Fibre & Probiotic Blend

Buy at KidStar $42.99
If you’re managing your own GLP-1 side effects while also trying to keep the rest of the household regular, this BeRegular fiber supplement can help simplify things. It’s appropriate for both children and adults, contains 5 g of guar gum fiber per serving, is tasteless (though it also comes in a cinnamon flavor, if you prefer), mixes easily into beverages, and comes highly recommended by Brown. “This type of fiber can treat constipation and diarrhea, which are common side effects from GLP-1 medications,” she says. Research shows that 5 to 10 g of guar fiber per day may help alleviate these digestive issues.

Convenient Formats (No Mixing Required!)

If mixing up drinks a couple of times a day won’t work with your routine, you can also consider other forms of fiber supplements. Here are a couple that are easy to take in seconds, with no mixing required:
fiber gummies

For an Effortless Fiber Boost That’s Tasty, Too

MiraFiber Gummies

Buy at Target $15.99
Fiber gummies are a great option if you can’t stomach the taste or texture of fiber powders. These gummies from MiraFiber taste great, according to our research, and each gummy contains 2 g of fiber from prebiotic inulin. You can take 4 gummies per day, providing a total of 8 g of fiber. And you can split up the dose however is most convenient for you: for example, one with each meal and then at bedtime, or two with lunch and dinner.
metamucil fiber capsules

For Mess-Free, Travel-Friendly Fiber Supplementation

Metamucil Psyllium Fiber Capsules

Buy on Amazon $33.45
Not only are psyllium husk capsules mess-free, but there’s also no risk of them melting if you need to leave a stash in your car or carry some with you for an outing. Metamucil is a very reputable brand, and both Vocca and Lee included it in their recommendations. These capsules provide 2 g of fiber per 5-capsule serving, and you can take up to 4 servings per day. That’s a lot of pills — but if this doesn’t bother you, then these capsules may be worth considering.

Protein and Fiber Combos for Lasting Fullness

Combining protein and fiber can help you feel full for longer.

 These protein products contain added fiber to help you meet your protein and fiber goals:
protein drink

For an On-the-Go or Easy Post-Workout Snack

Iconic Protein Shakes

Buy on Amazon $49.99
Iconic’s ready-to-drink protein shakes are ideal for busy days when you need something quick, easy, and filling. Each bottle contains 20 g of grass-fed milk protein, along with 4 g of fiber from prebiotic chicory root. They’re available in Vanilla Bean, Cacao + Greens, Café Latte, and Chocolate Truffle.
daily protein powder

For People Who Don’t Like Most Protein Powders

Ritual Essential Protein Daily Shake

Buy at Ritual $40
Ritual’s protein powder is one of the best-tasting ones I’ve tried, and it mixes smoothly as well. Each serving contains 20 g of pea protein, along with 2 g of fiber. There are some protein powders available that contain more fiber, but I haven’t found one that rivals Ritual’s taste. It’s also easy to boost the fiber content even further by adding fruit or veggies to make a smoothie, adding fiber-rich seeds, or even adding fiber powder.

Whole-Food Fiber Boosts to Add to Your Meals

My personal favorite way to boost fiber intake is by adding some high-fiber whole foods to my meals. Here are a few of my go-tos:
chia seeds

A Natural Fiber Add-In

BetterBody Foods Chia Seeds

Buy on Amazon $13.97
Chia seeds are my favorite whole-food fiber boost because they’re loaded with healthy fats and protein, too. This tub of organic chia seeds from BetterBody Foods also lasts a while, making each serving very inexpensive. One tablespoon of chia seeds contains 4 g of fiber. I love adding chia seeds to salads or toast for the crunch. However, they also soften and swell in liquid, making them a great addition to smoothies and protein shakes. Chia pudding, made with chia seeds, a milk of your choice, and your favorite sweetener, is an easy breakfast or dessert option, too.
flaxseeds

An Easy Way to Sprinkle on Extra Fiber

Bob’s Red Mill Whole Flaxseed

Buy on Amazon $8.80
Whole flaxseeds are a really versatile fiber-rich seed to keep in your pantry, and a 3-tablespoon serving is packed with 8 g of fiber. I sprinkle whole seeds on salads, soups, oatmeal, or sandwiches for added texture. Whole seeds can also be added to baked goods. If you prefer ground flaxseed, I would still buy whole seeds because they have a longer shelf life. When I need some ground flaxseeds, I simply grind the whole seeds in a coffee grinder. I like these from Bob’s Red Mill because they’re organic and affordable.
mini avocado dips

For Your Lunch Box

Wholly Avocado Smashed Avocado Minis

Buy on Amazon $4.79
These Wholly Avocado Minis are a great on-the-go option. They are small, individually portioned servings of smashed avocado with sea salt — perfect for toast, sandwiches, salads, snacks, and more. Timing and ripeness can sometimes be an issue with whole avocados, but these cups eliminate that problem entirely. Avocado isn’t just a healthy fat, either — each of these cups contains 3 g of fiber.

How Does Fiber Benefit People on GLP-1s?

Dietary fiber is helpful for people on GLP-1s for several reasons.

First, it can help to combat some of the digestive side effects of GLP-1 medications. ”GLP-1 medications slow stomach emptying and many people experience digestive sluggishness,” says Vocca. This often leads to constipation. However, sufficient fiber can help keep things moving. Fiber can also promote a healthy balance of gut bacteria.

Fiber may also help people on GLP-1s manage their cholesterol. It can bind with cholesterol in food and keep the body from absorbing it.

Eating fiber-rich foods can also help promote lasting fullness. Like protein, fiber is filling and can help prevent huge swings in blood sugar levels.

 ”It complements the appetite suppression from GLP-1 medications,” says Brown.

What Are the Different Types of Fiber?

Dietary fiber can be grouped into three major classifications: soluble fiber, insoluble fiber, and prebiotics.

Soluble Fiber

Soluble fiber is a type of fiber that gels in water. One of the biggest benefits of this type of fiber is that it can help reduce constipation by helping food to move more easily through the digestive tract. It can also bind to cholesterol, preventing your body from absorbing it. Many fiber powders are made with soluble fiber from psyllium husk. Other common sources of soluble fiber are chia seeds and oats.

Insoluble Fiber

Insoluble fiber doesn’t dissolve in water, so it enters and exits the digestive system mostly unchanged. It adds bulk to the stool, helping regulate digestion and reducing constipation. Insoluble fiber isn’t typically included in fiber supplements. The richest sources of insoluble fiber include whole wheat, green beans, fruit skins, nuts and seeds, and legumes.

Prebiotics

Many soluble fiber sources are also prebiotics, which can be digested by the healthy bacteria living in your large intestine and used as a food source.

 As bacteria digest this material, they release short-chain fatty acids (SCFAs) like butyrate, which have important roles in metabolism, immune health, and brain function. Some of the most well-known types of prebiotics are inulin, beta-glucan, and resistant starch.

How Can You Increase Your Fiber Intake With No Side Effects?

A word of caution: If you’re not used to eating the daily recommended amount of fiber, don’t go for it all at once. This could lead to some serious digestive misery. Instead, start slowly and gradually increase your fiber intake.

According to Vocca, when initiating a fiber supplement, you should start with the minimum dose and increase your daily fiber intake by only 5 g per week. In addition, drinking enough water is key to preventing gas, bloating, and constipation from fiber supplements. Aim for at least 8 cups of water daily to help prevent discomfort.

Why Trust Everyday Health

We independently investigate and recommend products and services we believe will enrich the lives of our readers and meet their specific needs. You can trust our reviews because we do the legwork for you. Read more about why you can trust us.
Meet Our Team
See Our Editorial PolicyMeet Our Health Expert Network

SaVanna Shoemaker, MS, RDN, LD

Author

SaVanna Shoemaker is a registered dietitian and health writer. As a registered dietitian, SaVanna has worked with pregnant and postpartum women, infants and children, people with c...

See full bio
Reyna-Franco-bio

Reyna Franco, RDN

Medical Reviewer

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

See full bio

Daniel Oakley

Fact-Checker

Daniel Oakley is a journalist, editor, and fact-checker. He has written, edited, taught, and produced media for Dow Jones, S&P Global, IHS Markit, Third Coast Studios Magazine, and...

See full bio

Katie Tuttle

Editor

Katie Tuttle is an editor and writer specializing in food, nutrition, and product testing. Her work has appeared in EatingWell, Food & Wine, The Spruce Eats, and Real Simple. She h...

See full bio
See Our Editorial PolicyMeet Our Health Expert Network
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Daley SF et al. The Role of Dietary Fiber in Health Promotion and Disease Prevention: A Practical Guide for Clinicians. StatPearls. December 1, 2025.
  2. Almandoz JP et al. Nutritional considerations with antiobesity medications. Obesity. September 2024.
  3. Bevilacqua A et al. An Update on Prebiotics and on Their Health Effects. Foods. January 30, 2024.
  4. van der Schoot A et al. The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials. The American Journal of Clinical Nutrition. October 6, 2022.
  5. M. Shahrokhi et al. Probiotics. StatPearls. July 2023.
  6. Prebiotic Type Spotlight: Partially Hydrolyzed Guar Gum. Global Prebiotic Association. April 2024.
  7. Guarneiri LL et al. Protein, fiber, and exercise: a narrative review of their roles in weight management and cardiometabolic health. Lipids in Health and Disease. July 12, 2025.
  8. Guan Z et al. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules. November 11, 2021.