How I Increased My Daily Fiber on Zepbound (GLP-1)
When I started my GLP-1 health journey, I reduced my carbs and significantly reduced my fiber intake. I learned the hard way that not getting enough fiber while being on Zepbound, a GLP-1 medication, which slows down gastric emptying- can really lead to discomfort!
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Talk with your personal Registered Dietician and use this resource with their guidance: DRI Calculator for Healthcare Professionals | National Agricultural Library
Great chart with a comprehensive list of fiber options: https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0
What I used for the recipe below:
Chia Seed https://amzn.to/3WkX2s1 #Ad
Psyllium Husk https://amzn.to/3WlCbF8 #Ad
PBFit Peanut Butter https://amzn.to/3Wfv0y0 #Ad
Protein Powder for flavor https://amzn.to/4daRQOm #Ad
Protein Powder for clean ingredients that is also vegan https://amzn.to/3yhIfXi #Ad
When adding fiber, go slow and drink plenty of water.
Morning Breakfast Options:
Overnight Oats with Chia Seeds (Variation One)
- 1 cup milk (I used oat milk)
- 1 scoop protein powder (used premier protein)
- 1/4 cup oats
- 2 TBSP chia seeds
- 2 TBSP PBFit Peanut Butter
Stats: 367 calories
30g Protein, 36g Carbs, 13.2g Fiber!!, 3.3g Sugar
Pour in milk and add all the dry ingredients except chia seeds. Mix well. Then add chia seeds and mix again. Place in fridge overnight. Best if you mix again after an hour but before you leave for overnight just to help get rid of the clumps. But don’t forget to add toppings that you enjoy!
Overnight Low Carb Chia Pudding my go to
13.5g of Fiber? 24.3g of Carbs? 24g of protein? YES PLEASE
1/2 cup milk (I use oat milk)
1 scoop Protein powder
1 TBSP PBFit Powder
1 TSP Psyllium Husk Powder
MIX WELL!
Add 2 TBSP chia seeds at the end
Stir with spoon
Leave overnight or at least 4 hours for best consistency. I add a little more milk in the morning to get the consistency that’s more enjoyable.
I now add 2 tsp of psyllium husk but I would be careful if you don’t usually have that much fiber for breakfast yet. 😂 And lots of water with it!
High Fiber Chia Pudding
- 1 cup milk (I used oat milk)
- 2 scoops protein powder (I used premier protein)
- 3 TBSP Chia Seeds
- 2 TBSP PBFit Peanut Butter
- 1 TSP Ground Psyllium Husk
Stats: 528
49g Protein, 47g Carbs, Fiber 23g (for a full serving)
I would recommend splitting it in half and adding fruit to each portion! That’s how I do this one.
Pour in milk and add all the dry ingredients except chia seeds. Mix well. Then add chia seeds and mix again. Place in the fridge overnight. Best if you mix again after an hour but before you leave for overnight just to help get rid of the clumps. But don’t forget to add toppings that you enjoy!
Fiber Packed Protein Coffee
- 1 cup water
- 2 scoops protein powder (I used premier protein)
- 1/2 Banana (I used frozen)
- 2 TBSP PBFit Peanut Butter
- 2 TSP Ground Psyllium Husk
- 1 TBSP Instant Coffee
- Add some water at the end if it’s too thick for you!
Stats: 316 Calories
Protein: 39g Carbs: 32g Fiber: 13g
What else I do:
These 2 recipes have finally helped me get comfortable without Colace! I was already eating at least a cup of veggies with each meal so I just needed a little more boost to get to the right amount.
I include a serving of beans with my salad, and try to have avocado with my dinner salad.
I also just mix 1 tbsp of ground psyllium husk before bed to help keep me regular when I know I didn’t get enough fiber through my day.
We also really got into Kombucha! I don’t know why I didn’t try earlier- but this is my current favorite: https://amzn.to/4fjadm7 #Ad
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.