Fiber

General targets are about 25 g a day for women and 38 g for men. On a smaller appetite, hitting that from food alone — vegetables, legumes, whole grains — gets harder. A psyllium husk supplement (start at 3–5 g and increase slowly) helps close the gap. Always add water alongside fiber; dry fiber without enough fluid can make things less comfortable, not more.

When food volume drops, digestion often slows down, and soluble fiber like psyllium absorbs water and adds gentle bulk that supports regularity. It's a food-first approach, not a treatment for anything related to the medication — if discomfort is persistent, talk to your prescriber. Start with a small amount, add an extra glass of water with each dose, and build up over a week or two.

Psyllium is the most studied for regularity and is gentle when introduced slowly — a practical first choice. Inulin and acacia are prebiotic fibers that feed gut bacteria but can cause gas and bloating at higher amounts, which is less welcome on a sensitive stomach. If comfort is the goal, start with psyllium. If microbiome variety matters to you, a low dose of acacia can be layered in later.

Soluble fiber slows how fast your stomach empties and can add to fullness. That said, on a GLP-1 your appetite is already reduced — so fiber is less about curbing appetite and more about comfortable digestion and getting nutrient-dense food in. Frame it as a digestive and nutrition tool rather than an appetite tool and you'll set the right expectation.

Timing is flexible; consistency matters more. Many people take psyllium in the morning, mixed into water or a smoothie. One practical rule: keep fiber 1–2 hours away from other supplements or medications, since it can bind to some of them and reduce absorption. Beyond that, pick the time you'll actually remember to do it.