4 reasons to eat more fiber

“Fiber doesn’t sound sexy, but its benefits are about as valuable as you can get,” says Lauren Slayton, R.D., founder of Foodtrainers in New York City. While it’s healthy for everyone, fiber is especially important when you’re on a GLP-1, not least of all because it can help alleviate constipation, one of the most common medication side effects. Yet fiber was recently singled out as one of the most underconsumed nutrients in the U.S. Aim for a minimum of 25 grams of fiber per day (you can see your stats by logging what you eat in the Weight Watchers app) through a variety of fruits, vegetables, nuts, seeds, legumes, and whole grains.

Since GLP-1s can significantly reduce your appetite, you may have trouble getting enough fiber from food alone. If that’s the case, talk with your doctor about possibly adding a psyllium husk fiber supplement, like Metamucil. Read on for why fiber is a GLP-1’s best friend.

Learn about the ideal diet when you’re on a GLP-1

Large studies have shown that adults who consistently meet or exceed their daily fiber targets are 20% to 30% less likely to develop type 2 diabetes over time. That could be because insoluble fiber may improve insulin sensitivity, a major risk factor for type 2 diabetes. Fiber can also be helpful for people already living with the condition, since it’s helpful in regulating blood sugar levels.

A high-fiber diet can improve cholesterol numbers. Soluble fiber in particular appears to play a key role in decreasing levels of low-density lipoprotein (LDL or “bad”) cholesterol. With a spongelike effect, the fiber soaks up excess LDL in the gut and removes it from the body, helping to keep your arteries clear. What’s more, high fiber intake may support blood-pressure improvements in both healthy adults and those who are living with hypertension.

Some evidence suggests that fiber-rich diets may help protect against certain types of cancer. Research has found that women who consumed the highest amounts of fiber were 8% less likely to develop breast cancer than those who consumed the least. Meanwhile, multiple studies have found that diets high in fiber — particularly the fiber found in fruit and whole cereal grains —are associated with a decreased likelihood of developing colon cancer. Fiber may promote cell turnover in that area of the large intestine, preventing cancer cells from proliferating, Slayton says.

Fiber is most famous for avoiding or alleviating constipation — it takes on water, so it helps form soft, bulky stools, and adds further bulk to sweep waste through the body’s plumbing. Also,probiotics (the healthy bacteria that live in the gut) feed off some kinds of fiber, producing short-chain fatty acids believed to play a role in immunity, inflammation control, and more.