As a Registered Dietitian, I’m seeing a lot of confusion around “fibermaxxing” and protein intake, especially among people taking GLP-1 medications like Ozempic, Wegovy, or Mounjaro. Let me break down what matters and how these nutrients can actually help you.
Understanding GLP-1s
GLP-1 (glucagon-like peptide-1) is a hormone your gut naturally produces that tells your brain you’re full, slows stomach emptying, and helps regulate blood sugar. GLP-1 medications mimic this hormone at higher doses. But here’s what’s interesting: certain foods can boost your body’s natural GLP-1 production and work synergistically with these medications.
The Fiber Connection
“Fibermaxxing” is just a trendy term for prioritizing fiber intake—something dietitians have recommended forever. Fiber, particularly soluble fiber, feeds your gut bacteria. When these bacteria ferment fiber, they produce short-chain fatty acids that stimulate GLP-1 release from your intestinal cells.
Why this matters: Whether you’re on GLP-1 medications or not, fiber helps you feel fuller longer, stabilizes blood sugar, and supports the exact mechanisms these drugs are designed to enhance. If you’re taking GLP-1 medications, adequate fiber helps prevent constipation (a common side effect) while supporting sustainable satiety.
How much: Aim for 25-35 grams daily from foods like oats, beans, lentils, berries, vegetables, and chia seeds. Don’t jump from 10 grams to 35 overnight—increase gradually to avoid digestive discomfort.
The Protein Priority
Protein is arguably even more critical, especially if you’re on GLP-1 medications. These drugs are incredibly effective at reducing appetite, but they can’t distinguish between fat loss and muscle loss. Without adequate protein, you risk losing precious muscle mass along with fat.
Why this matters: Protein triggers its own GLP-1 release and provides the strongest satiety signal of all macronutrients. It also preserves lean muscle during weight loss, keeps your metabolism healthy, and supports recovery.
How much: Target 0.7-1.0 grams per pound of your goal body weight, distributed across meals. If you’re on GLP-1 medications and struggling to eat, prioritize protein first at every meal. A 150-pound person needs roughly 105-150 grams daily.
Putting It Together
The synergy is powerful: fiber slows digestion and feeds gut bacteria that produce GLP-1, while protein directly stimulates GLP-1 release and protects muscle. Together, they create sustained fullness and metabolic health.
Practical approach: Start your day with Greek yogurt and berries (protein + fiber), build lunch around lean protein with plenty of vegetables, and include beans or lentils at dinner. Snack on things like apple slices with nut butter or hummus with vegetables.
Bottom line: Whether you’re taking GLP-1 medications or optimizing your natural GLP-1 response, fiber and protein aren’t optional—they’re foundational. Focus on whole foods, spread protein throughout the day, and increase fiber gradually. Your body (and your results) will thank you.
