Fiber Intake While on a GLP-1 Agonist: Adjust or Not?

docka

docka

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I know this might sound like a dumb question, but I genuinely can't get a clear answer from anyone.

I follow the 15g per 1000kcal guideline. Because I'm cutting at 3000kcal, I typically take in about 45g to keep things moving and to stay full.

But if I start a GLP-1 agonist and my digestion slows down, does that mean I should increase fiber to help it along? Or decrease fiber so it doesn't slow things down even more? Or should I just leave it alone and stick with 45g?

I'm pretty confused. The only thing I know is that my farts don't smell too bad, and I'd like to keep it that way.
 
docka said:

I know this might sound like a dumb question, but I genuinely can't get a clear answer from anyone.

I follow the 15g per 1000kcal guideline. Because I'm cutting at 3000kcal, I typically take in about 45g to keep things moving and to stay full.

But if I start a GLP-1 agonist and my digestion slows down, does that mean I should increase fiber to help it along? Or decrease fiber so it doesn't slow things down even more? Or should I just leave it alone and stick with 45g?

I'm pretty confused. The only thing I know is that my farts don't smell too bad, and I'd like to keep it that way.
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When you introduce anything that alters how your gut works, it can help to reduce it first and then build up gradually, finding the level that suits you. For me, adding magnesium glycinate—which has a mild osmotic effect—meant I had to adjust my supplemental fiber dose.

A cut at 3k calories is a large amount compared with what most people in this community are doing.
 
your thinking is on the right track. at 15g per 1000cal, you're already sitting well above the average. before GLPs I was roughly in that same range, noticed things slowing down, and attempted to raise my intake as well. what I learned is that unless you distribute the fiber evenly across the whole day, the results in the bathroom will be...uneven. my personal take would be to hold it steady for now, aim for an even spread throughout the day, but stay prepared to tweak as needed. from what I've been through, week 1 wrecks my digestion, so trying to make changes during that stretch is pointless. once it passes, I can adjust to whatever I need. it really comes down to your starting point before GLPs — you're already in a really good spot, but you may need more, or maybe not, only time will tell tbh.

if you haven't yet, I'd also throw in pre/pro biotics and possibly a digestive enzyme. they've done a lot for me, because when food sticks around in your system longer, you want your body to actually break it down instead of just letting it sit there.
 
bbbilly said:

your thinking is on the right track. at 15g per 1000cal, you're already sitting well above the average. before GLPs I was roughly in that same range, noticed things slowing down, and attempted to raise my intake as well. what I learned is that unless you distribute the fiber evenly across the whole day, the results in the bathroom will be...uneven. my personal take would be to hold it steady for now, aim for an even spread throughout the day, but stay prepared to tweak as needed. from what I've been through, week 1 wrecks my digestion, so trying to make changes during that stretch is pointless. once it passes, I can adjust to whatever I need. it really comes down to your starting point before GLPs — you're already in a really good spot, but you may need more, or maybe not, only time will tell tbh.

if you haven't yet, I'd also throw in pre/pro biotics and possibly a digestive enzyme. they've done a lot for me, because when food sticks around in your system longer, you want your body to actually break it down instead of just letting it sit there.
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so i figure i'll reduce it to 30g as a safety measure, give it a week or 2 to see how things go, and tweak it afterward based on what i notice.

pro biotics hadn't crossed my mind, mainly because nothing serious enough has ever come up that needed that kind of fix, but i'm going to dig into the digestive enzyme supplement more thoroughly — that could be exactly what solves my digestion problem, really appreciate the tips man
 
Ended up asking chat gpt. These days: 1.5 tbsp chia seed plus 1.5 tbsp ground flax. One trip a day, no straining, and honestly amazed! Before that, when I first started Tirz, it wasn’t fun — sparse.
 
Loscar said:

Ended up asking chat gpt. These days: 1.5 tbsp chia seed plus 1.5 tbsp ground flax. One trip a day, no straining, and honestly amazed! Before that, when I first started Tirz, it wasn’t fun — sparse.
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Shia seeds aren't really my thing, but if they alone could sort out my gut problem, I'll give them a shot. And getting more bulk in my morning oats wouldn't hurt either, so there's no harm in trying.
 
My routine is to put the seeds through a bullet blender first, then mix them into my protein shakes. In case texture is the issue, you could try pulsing them in advance and then stirring them into your oats.
 
docka said:

Loscar said:

Ended up asking chat gpt. These days: 1.5 tbsp chia seed plus 1.5 tbsp ground flax. One trip a day, no straining, and honestly amazed! Before that, when I first started Tirz, it wasn’t fun — sparse.
Click to expand...
Shia seeds aren't really my thing, but if they alone could sort out my gut problem, I'll give them a shot. And getting more bulk in my morning oats wouldn't hurt either, so there's no harm in trying.
Click to expand...
After my workout, I blend everything into a protein shake. For me, combining flax seed with chia produced the best results. Good luck, and I hope this gets sorted out for you!
 
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