Because it isn’t broken down for energy, fibre helps support digestion, regulate bowel movements, feed beneficial gut bacteria, and promote fullness after meals. It can also help stabilise blood sugar levels and support heart health.
We recommend 5 to 7 servings a day, with a dietary fibre target >25g/ day for women, >30g/day for men and >35g/day for people with diabetes.
Fibre from Wholegrain food sources
Whole grains and starchy foods
• Brown rice (cooked): 75 g provides ~2 g protein and ~2 g fibre
• Quinoa (cooked): 75 g provides ~3 g protein and ~2 g fibre
• Wholewheat pasta (cooked): 75 g provides ~4 g protein and ~3 g fibre
• Bulgur wheat (cooked): 75 g provides ~3 g protein and ~3 g fibre
Oats and breakfast grains
• Rolled oats (dry): 30 g provides ~4 g protein and ~3 g fibre
• Jumbo oats (dry): 35 g provides ~5 g protein and ~4 g fibre
• Bran flakes: 30 g provides ~4 g fibre
Bread and grain products
• Wholegrain bread: 1 slice (35–40 g) provides ~4 g protein and ~3 g fibre
• Rye bread: 1 slice provides ~3 g protein and ~3–4 g fibre
• Wholewheat wrap (small): ~4 g protein and ~4 g fibre
Legume-based carbohydrate sources
• Lentils (cooked): 75 g provides ~6 g protein and ~6 g fibre
• Chickpeas (cooked): 75 g provides ~4 g protein and ~5 g fibre
• Mixed beans (cooked): 75 g provides ~4–5 g protein and ~5 g fibre
Whole grains are more filling than refined options, so smaller portions often work well on GLP-1 medication. Pairing them with protein and vegetables can improve tolerance and help keep meals balanced.
Fibre from Plant food sources
Fibre from fruits and vegetables is important for digestion, gut health, blood-sugar control, and fullness. When appetite is lower, choosing fibre-rich foods in manageable portions helps you gain the benefits while reducing the risk of discomfort.
We recommend 5 to 7 servings a day, with a dietary fibre target >25g/ day for women, >30g/day for men and >35g/day for people with diabetes.
Vegetables
• Broccoli (cooked): 75 g provides ~3 g fibre
• Carrots (cooked or raw): 75 g provides ~2.5 g fibre
• Courgette: 100 g provides ~1.5 g fibre
• Spinach (cooked): 75 g provides ~2 g fibre
• Green beans: 75 g provides ~2 g fibre
• Peppers: 75 g provides ~2 g fibre
Legume-style vegetables
• Peas (cooked): 75 g provides ~4 g fibre
• Sweetcorn: 75 g provides ~3 g fibre
Fruits
• Raspberries: 75 g provides ~5 g fibre
• Pear (with skin): 1 small provides ~4 g fibre
• Apple (with skin): 1 small provides ~3 g fibre
• Kiwi: 1 medium provides ~2–2.5 g fibre
• Orange or clementines: 1 medium provides ~3 g fibre
Vegetables that can be harder to tolerate in larger amounts
• Cabbage, cauliflower, Brussels sprouts
• Onions and leeks
• Raw salads in large volumes
If these cause bloating or discomfort, try smaller portions, cooking them well, or spreading fibre intake across the day rather than having it all in one meal. Aim to build fibre gradually and always pair it with adequate fluids, as this helps reduce side effects like constipation.
Fibre Boosters
If you cannot eat more food, you can make the food you do eat work harder. Nutrient boosters are small additions that drastically increase the nutrient value of your meals, without increasing the portion size.
These small additions can make a big difference to your fibre intake without increasing the size or effort of your meals. They are ideal for stirring into porridge, yoghurt, soups or dips, or sprinkling over toast, roasted vegetables or grain bowls.
Food | Portion | Fibre |
🌱 Chia seeds | 1 tbsp | 5.1 g ⭐ |
🌰 Ground flaxseeds | 1 tbsp | 3.1 g ⭐ |
🌻 Mixed seeds (hemp, pumpkin, sunflower) | 1 tbsp | 1.5 g |
🥜 Chopped nuts (almonds, walnuts) | 1 tbsp | 0.9 g |
🥄 Nut butter | 1 tbsp | 1.1 g |
🌾 Oats | 1 tbsp | 1.1 g |
🌿 Psyllium husk | 1 tsp | 2 g |
🫘 Cooked lentils | 2 heaped tbsp | 1.9 g |
🧆 Cooked chickpeas | 2 heaped tbsp | 2.4 g ⭐ |
🫘 Cooked beans | 2 heaped tbsp | 3 g |
⚠️
When you increase fibre in your diet, it is important to also increase your water intake
Fibre works by absorbing water and adding bulk to your stool, which helps food move smoothly through the digestive system. Without enough fluid, fibre can make stools harder and may lead to bloating or constipation.
Drinking enough water helps fibre do its job properly by:
Keeping digestion comfortable
Preventing constipation
Supporting healthy gut movement
Tip: When increasing fibre, do it gradually and aim to drink water regularly throughout the day. This helps your body adjust and keeps your digestive system working well.
Lentil & Spaghetti Fibre Packed Bowl
Here’s a hearty, Lentil & Spaghetti Bowl recipe. It’s easy to portion down, rich in fibre, protein and great for the whole family.
👨🍳 Recipe at a glance
Serves: 2
Prep time: 10 mins
Cook time: 20–25 mins
Total time: ~35 mins
🍽️ Why it works for you, while on GLP-1 medication
This meal provides a balanced combination of protein, fibre, and slow-digesting carbs, helping with satiety, digestion, and energy. The soft texture and moisture-rich sauce are gentle on the stomach and can reduce common side effects like reflux or fatigue.
🧅 Ingredients (serves 2)
100 g grass-fed lean beef mince (5% or 7%)
6 tbsp cooked green, red, or brown lentils
60 g dry wholewheat spaghetti
½ onion, finely chopped
2 garlic cloves, crushed
½ courgette, diced
6–8 mushrooms, sliced
½ tin chopped tomatoes
1 tbsp extra virgin olive oil
A handful of baby spinach
1 tsp dried oregano
1 tsp dried basil
1 tsp mixed dried herbs
Salt & black pepper, to taste
Fresh basil, finely chopped (to finish)
Optional: grated cheese or nutritional yeast
👩🍳 Method
Cook the spaghetti per packet instructions, drain, and set aside
Heat olive oil in a pan and sauté onion and garlic until soft
Add beef mince and cook until browned
Stir in courgette and mushrooms, cook until softened
Add lentils, tomatoes, herbs, salt and pepper – simmer 10–15 mins
Stir through spinach and allow it to wilt
Serve over spaghetti and top with fresh basil and optional cheese
🥗 Nutrition per serving (approx.)
Calories: ~430 kcal
Protein: ~32 g
Fibre: ~11–13 g
💡 Health insight
Lentils and veg supply fermentable fibre for gut health
Onion and garlic offer prebiotics that feed good bacteria
Protein + fibre slows digestion and balances blood sugar
🔄 Easy swaps
No beef? Use turkey, chicken, or plant-based mince
No spaghetti? Try lentil pasta, wholewheat alternatives, or boiled potatoes
Dairy-free? Use nutritional yeast or skip cheese
🥄 Portion tip
Start with a smaller portion, eat slowly, and check in with your fullness as you go. Portions will keep for up to 3 days in the fridge, and saving leftovers for lunch is a smart move: it’s a healthy, no-effort option for tomorrow!
🌱 Gentle reminder
Fibre and protein help regulate appetite naturally on GLP-1s - but meals are still nourishment, not something to earn or compensate for.
Want more easy, satisfying recipes? Just ask your Medicspot Health Coach!
📝 References:
Johnson, B. V. (2026). Fiber Supplementation during and after Glucagon-Like Peptide-1 Receptor Agonist Treatment: A Perspective on Clinical Benefits. The Journal of Nutrition, 101436. https://doi.org/10.1016/j.tjnut.2026.101436
Dariush Mozaffarian, Agarwal, M., Aggarwal, M., Alexander, L., Apovian, C.M., Shagun Bindlish, Bonnet, J., Butsch, W.S., Christensen, S., Gianos, E., Gulati, M., Gupta, A., Horn, D., Kane, R.M., Saluja, J., Deepa Sannidhi, Cody, S.F. and Callahan, E.A. (2025). Nutritional Priorities to Support GLP-1 Therapy for Obesity: A Joint Advisory From the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and the Obesity Society. American Journal of Lifestyle Medicine. doi: https://doi.org/10.1177/15598276251344827
Johnson, B., Milstead, M., Thomas, O., McGlasson, T., Green, L., Kreider, R. and Jones, R. (2025). Investigating nutrient intake during use of glucagon-like peptide-1 receptor agonist: a cross-sectional study. Frontiers in Nutrition, 12. doi: https://doi.org/10.3389/fnut.2025.1566498
Wu, S., Jia, W., He, H., Yin, J., Xu, H., He, C., Zhang, Q., Peng, Y. and Cheng, R. (2023). A New Dietary Fiber Can Enhance Satiety and Reduce Postprandial Blood Glucose in Healthy Adults: A Randomized Cross-Over Trial. Nutrients, 15(21), pp.4569–4569. doi: https://doi.org/10.3390/nu15214569
NHS (2026). How to get more fibre into your diet. [online] NHS. Available at: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/