Fiber Calculator for GLP-1 users.
Constipation is a common complaint on Ozempic, Mounjaro, Wegovy, or Zepbound. Get a daily fiber target and a gradual ramp-up plan with food examples. For information only, not medical advice.
Starts lower to help avoid worsening GI symptoms
Frequently asked questions.
GLP-1 medications slow gastric emptying, which can lead to constipation. Adequate fiber supports regular bowel movements and gut health and can help you feel full. This is general information, not medical advice.
Yes. Adding a lot of fiber too quickly while on a GLP-1 can worsen bloating, gas, and discomfort, because digestion is already slowed. The key is to start lower and build up over several weeks, drinking plenty of water along the way.
Easy-to-digest, nutrient-dense options work well: avocado (10g per fruit), raspberries (8g per cup), lentils (15g per cup), chia seeds (10g per 2 tablespoons), black beans (15g per cup), broccoli (5g per cup), oatmeal (4g per cup), and sweet potato (4g per medium). Start with softer sources like oatmeal and avocado if you're having GI side effects.
Fiber adds bulk and moisture to stool, making it easier to pass. Soluble fiber (oats, beans, chia) absorbs water to soften stool; insoluble fiber (vegetables, whole grains) helps things move through. Combining both with enough water is the most effective approach.
Track your fiber in Phaze.
Phaze tracks fiber as a first-class daily goal alongside protein and calories, suggests high-fiber foods, and helps you ramp up gradually. Free to start.
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