Constipation is one of the most common side effects of GLP-1 drugs, and the clinical fix is blunt: about 25 g of fiber a day, paired with water. Fiber without fluid can make things worse, so treat this list as half the equation — the other half is 2-2.5 L of water daily, increasing fiber gradually to avoid bloating.
| # | Food | g fiber/100g | Verdict |
|---|---|---|---|
| 1 | Flaxseed, Ground | 23.1 g fiber/100g | Use caution |
| 2 | Crackers, plain | 22.9 g fiber/100g | GLP-1 friendly |
| 3 | Cereals Ready-To-Eat | 20.3 g fiber/100g | Limit |
| 4 | Baking Chocolate, unsweetened | 18.1 g fiber/100g | Limit |
| 5 | Corn, steamed | 16.6 g fiber/100g | Limit |
| 6 | Barley, raw | 15.6 g fiber/100g | GLP-1 friendly |
| 7 | Rye Grain | 15.1 g fiber/100g | GLP-1 friendly |
| 8 | Cereals Ready-To-Eat, plain | 15.1 g fiber/100g | Use caution |
| 9 | Wheat Germ | 13.2 g fiber/100g | GLP-1 friendly |
| 10 | Cereals Ready-To-Eat, regular | 11.9 g fiber/100g | GLP-1 friendly |
| 11 | Bulgur, raw | 11.7 g fiber/100g | GLP-1 friendly |
| 12 | Grape Leaves, raw | 11.0 g fiber/100g | GLP-1 friendly |
| 13 | Dark Chocolate 70% | 10.9 g fiber/100g | Limit |
| 14 | Lentils, raw | 10.8 g fiber/100g | GLP-1 friendly |
| 15 | Lemon Peel, raw | 10.6 g fiber/100g | GLP-1 friendly |
| 16 | Spaghetti | 10.6 g fiber/100g | GLP-1 friendly |
| 17 | Agave, cooked | 10.6 g fiber/100g | GLP-1 friendly |
| 18 | Orange Peel, raw | 10.6 g fiber/100g | GLP-1 friendly |
| 19 | Fireweed, raw | 10.6 g fiber/100g | GLP-1 friendly |
| 20 | Nuts, raw | 10.6 g fiber/100g | Limit |
| 21 | Khorasan, raw | 10.5 g fiber/100g | GLP-1 friendly |
| 22 | Passion-Fruit, raw | 10.4 g fiber/100g | GLP-1 friendly |
| 23 | Buckwheat Groats, roasted | 10.3 g fiber/100g | GLP-1 friendly |
| 24 | Cereals, ready-to-eat | 10.3 g fiber/100g | GLP-1 friendly |
| 25 | Bacon Bits | 10.2 g fiber/100g | Limit |
| 26 | Puddings, regular | 10.1 g fiber/100g | Limit |
| 27 | Buckwheat | 10.0 g fiber/100g | GLP-1 friendly |
| 28 | Cereals, plain | 10.0 g fiber/100g | Limit |
| 29 | Grape Leaves, canned | 9.9 g fiber/100g | GLP-1 friendly |
| 30 | Hazelnuts | 9.8 g fiber/100g | Limit |
| 31 | Tortillas | 9.8 g fiber/100g | Limit |
| 32 | Cereals, regular | 9.8 g fiber/100g | Limit |
| 33 | Peanuts, raw | 9.5 g fiber/100g | Limit |
| 34 | Nuts, canned | 9.3 g fiber/100g | GLP-1 friendly |
| 35 | Piki Bread | 9.2 g fiber/100g | Limit |
| 36 | Coconut Fresh | 9.0 g fiber/100g | Limit |
| 37 | Einkorn, raw | 8.9 g fiber/100g | GLP-1 friendly |
| 38 | Pectin, unsweetened | 8.6 g fiber/100g | GLP-1 friendly |
| 39 | Millet, raw | 8.5 g fiber/100g | GLP-1 friendly |
| 40 | Peanuts, without salt | 8.4 g fiber/100g | Limit |
| 41 | Peanuts, with salt | 8.4 g fiber/100g | Limit |
| 42 | Pumpkin Pie Mix, canned | 8.3 g fiber/100g | Limit |
| 43 | Sorghum, raw | 8.3 g fiber/100g | GLP-1 friendly |
| 44 | On The Border | 8.2 g fiber/100g | Limit |
| 45 | Restaurant | 8.0 g fiber/100g | Limit |
| 46 | Prairie Turnips, raw | 8.0 g fiber/100g | GLP-1 friendly |
| 47 | Chocolate | 8.0 g fiber/100g | Limit |
| 48 | Peppermint | 8.0 g fiber/100g | GLP-1 friendly |
| 49 | Potatoes, baked | 7.9 g fiber/100g | GLP-1 friendly |
| 50 | Wasabi, raw | 7.8 g fiber/100g | GLP-1 friendly |
| 51 | Peanut Spread | 7.8 g fiber/100g | Limit |
| 52 | Potato Soup | 7.6 g fiber/100g | Limit |
| 53 | Nance, unsweetened | 7.5 g fiber/100g | GLP-1 friendly |
| 54 | Beans, raw | 7.5 g fiber/100g | GLP-1 friendly |
| 55 | Raspberries | 7.5 g fiber/100g | GLP-1 friendly |
| 56 | Frozen Novelties | 7.5 g fiber/100g | GLP-1 friendly |
| 57 | Taco Shells, baked | 7.5 g fiber/100g | Limit |
| 58 | Corn Grain | 7.3 g fiber/100g | GLP-1 friendly |
| 59 | Ice Cream Sandwich | 7.1 g fiber/100g | Limit |
| 60 | Nance, canned | 7.0 g fiber/100g | Limit |
| 61 | Elderberries, raw | 7.0 g fiber/100g | GLP-1 friendly |
| 62 | Pistachios | 7.0 g fiber/100g | Limit |
| 63 | Stinging Nettles | 6.9 g fiber/100g | Limit |
| 64 | Crackers, regular | 6.9 g fiber/100g | Limit |
| 65 | Beans, baked | 6.9 g fiber/100g | Limit |
| 66 | Soup, canned | 6.8 g fiber/100g | GLP-1 friendly |
| 67 | Avocados, raw | 6.8 g fiber/100g | Limit |
| 68 | Spearmint | 6.8 g fiber/100g | Limit |
| 69 | Saltine Crackers | 6.7 g fiber/100g | Limit |
| 70 | Cornmeal, plain | 6.7 g fiber/100g | GLP-1 friendly |
| 71 | Sorghum Grain | 6.7 g fiber/100g | GLP-1 friendly |
| 72 | Cranberries, raw | 6.7 g fiber/100g | GLP-1 friendly |
| 73 | Amaranth Grain | 6.7 g fiber/100g | Use caution |
| 74 | Agave, raw | 6.6 g fiber/100g | GLP-1 friendly |
| 75 | Raspberries, raw | 6.5 g fiber/100g | GLP-1 friendly |
| 76 | Kumquats, raw | 6.5 g fiber/100g | GLP-1 friendly |
| 77 | Feijoa, raw | 6.4 g fiber/100g | GLP-1 friendly |
| 78 | Lambsquarters, raw | 6.3 g fiber/100g | Limit |
| 79 | Rowal, raw | 6.2 g fiber/100g | GLP-1 friendly |
| 80 | Wild Rice, raw | 6.2 g fiber/100g | GLP-1 friendly |
| 81 | Vegetarian Fillets | 6.1 g fiber/100g | Limit |
| 82 | Hot Dog | 6.1 g fiber/100g | Limit |
| 83 | Whole Wheat Pita | 6.1 g fiber/100g | GLP-1 friendly |
| 84 | Tostada Shells | 5.8 g fiber/100g | Limit |
| 85 | Rye Bread | 5.8 g fiber/100g | GLP-1 friendly |
| 86 | Sweet Potatoes | 5.7 g fiber/100g | Limit |
| 87 | Peas, raw | 5.7 g fiber/100g | GLP-1 friendly |
| 88 | Potatoes, without salt | 5.5 g fiber/100g | GLP-1 friendly |
| 89 | Potatoes, cooked | 5.5 g fiber/100g | GLP-1 friendly |
| 90 | Beans, canned | 5.5 g fiber/100g | GLP-1 friendly |
| 91 | Sapote, raw | 5.4 g fiber/100g | GLP-1 friendly |
| 92 | Chocolate-Flavored Hazelnut Spread | 5.4 g fiber/100g | Limit |
| 93 | Pumpernickel | 5.4 g fiber/100g | GLP-1 friendly |
| 94 | Artichokes, raw | 5.4 g fiber/100g | GLP-1 friendly |
| 95 | Guavas, raw | 5.4 g fiber/100g | GLP-1 friendly |
| 96 | George Weston Bakeries | 5.4 g fiber/100g | Use caution |
| 97 | Blackberries | 5.3 g fiber/100g | GLP-1 friendly |
| 98 | Sapodilla, raw | 5.3 g fiber/100g | GLP-1 friendly |
| 99 | Abiyuch, raw | 5.3 g fiber/100g | GLP-1 friendly |
| 100 | Loganberries | 5.3 g fiber/100g | GLP-1 friendly |
Full list contains 190 foods — search to see all of them. Values per 100 g from USDA FoodData Central.
The 2026 European consensus and JAMA 2025 guidance land on roughly 25 g per day (21-38 g depending on the source). Most people on GLP-1s get far less because appetite is small and portion sizes shrink.
If you jump from 10 g to 30 g in a day, yes. Increase fiber gradually over 1-2 weeks and pair every high-fiber food with water. Legumes and vegetables are the gentlest way to add it.
Fiber plus water is the first step; activity helps too. If constipation persists or you have severe pain, contact your healthcare provider — persistent constipation on a GLP-1 sometimes needs a dose review or medical input.
This page presents USDA nutrition data and the diet framework from the JAMA 2025 patient guidance and 2026 European obesity nutrition consensus for informational purposes only. It is not medical advice.