High-Fiber Foods for Digestion on GLP-1

Constipation is commonly reported on GLP-1 medications; many people find that high-fiber foods, paired with plenty of water, help them stay regular.

Ranked from a verified nutrition database. Both per-serving and per-100 g context are shown, and the numbers are locked from USDA reference data:

#	Food	Fiber per serving	Protein per serving	Calories per serving	Serving
1	Cooked Navy Beans	19.1 g	15.0 g	255 kcal	182 g
2	Cooked Small White Beans	18.6 g	16.1 g	254 kcal	179 g
3	Yellow Beans (cooked)	18.4 g	16.2 g	255 kcal	177 g
4	Black Bean Soup (canned, condensed)	17.5 g	12.4 g	234 kcal	257 g
5	Dehydrated Carrot	17.5 g	6.0 g	252 kcal	74 g
6	Adzuki Beans (cooked)	16.8 g	17.3 g	294 kcal	230 g
7	French Beans (cooked)	16.6 g	12.5 g	228 kcal	177 g
8	Canned Black Beans	16.6 g	14.5 g	218 kcal	240 g
9	Royal Red Kidney Beans (Cooked)	16.5 g	16.8 g	218 kcal	177 g
10	Kidney Beans (cooked)	16.5 g	16.2 g	219 kcal	177 g
11	Cranberry Beans (canned)	16.4 g	14.4 g	216 kcal	260 g
12	Dried Stewed Pears, Unsweetened	16.3 g	2.3 g	324 kcal	255 g
13	Cooked Split Peas (boiled)	16.3 g	16.3 g	231 kcal	196 g
14	Stewed Dried Pears with Sugar	16.2 g	2.4 g	392 kcal	280 g
15	Canned Chickpeas (drained)	16.2 g	17.8 g	352 kcal	253 g
16	Cooked Boiled Lentils	15.6 g	17.9 g	226 kcal	198 g
17	California Avocado (Raw)	15.6 g	4.5 g	384 kcal	230 g
18	Wild Blueberries (canned, drained)	15.6 g	1.8 g	341 kcal	319 g
19	Raw Feijoa	15.6 g	1.7 g	148 kcal	243 g
20	Cooked Pinto Beans	15.4 g	15.4 g	245 kcal	171 g
21	Black Turtle Beans (cooked)	15.4 g	15.1 g	241 kcal	185 g
22	Cooked Mung Beans	15.4 g	14.2 g	212 kcal	202 g
23	Canned Red Kidney Beans (Drained)	14.6 g	21.2 g	330 kcal	266 g
24	Dried Figs	14.6 g	4.9 g	371 kcal	149 g
25	Canned Ginkgo Nuts	14.4 g	3.5 g	172 kcal	155 g

Increase fiber gradually and drink more water alongside it to avoid discomfort.

Track it with Nutrola

Eating enough on a smaller appetite is easier when you can see the numbers. Nutrola is an AI calorie and protein tracker built on a 1.8M+ RD-verified food and restaurant database. Log a meal by photo or by voice and it shows your protein, fiber, and calories for the day, so you can tell at a glance whether you are hitting your protein target.

Good to know

This is general nutrition information, not medical advice. How you eat while taking a GLP-1 medication should be guided by your doctor or dietitian. The figures come from Nutrola's 1.8M+ RD-verified food database (USDA reference data) and are indicative, since foods vary. Ozempic and Wegovy are trademarks of Novo Nordisk; Mounjaro and Zepbound are trademarks of Eli Lilly. Nutrola is not affiliated with, endorsed by, or sponsored by these companies.

Back to the guide: What to eat on GLP-1 medications.