How much fiber should I eat on Ozempic or Mounjaro?

Around 14 g per 1,000 calories — roughly 25 g/day for women and 38 g/day for men. Enter your calories above for a personalized target, and increase intake gradually.

Does fiber help with GLP-1 constipation?

Yes — fiber plus adequate water is a first-line fix for the constipation GLP-1s often cause. Ramp up slowly to avoid bloating, and drink more as you add fiber.

Get the app

GLP-1 Fiber Calculator

Your daily fiber goal — and easy ways to hit it.

Base the target on

Daily calorie intake14 g fiber per 1,000 kcalkcal

Daily fiber goal

22g / day

Easy ways to get there

Raspberries (1 cup)8 g
Lentils (½ cup cooked)8 g
Black beans (½ cup)7.5 g
Avocado (½)5 g
Chia seeds (1 tbsp)5 g
Oats (½ cup dry)4 g
Broccoli (1 cup)5 g
Apple with skin4.5 g

Fiber is the GLP-1 user's friend against constipation — but ramp up slowly and drink more water as you do, or you'll trade one gut complaint for another. Hitting this with whole foods also helps you reach your protein floor.

How much fiber you need

The standard guideline is 14 grams of fiber per 1,000 calories, which works out to about 25 g/day for women and 38 g/day for men. Since GLP-1s cut your calorie intake, basing the target on your actual calories keeps it realistic.

Fiber is the GLP-1 user's friend

Slowed digestion plus lower food volume makes constipation one of the most common GLP-1 complaints. Fiber — especially from whole foods like berries, legumes, oats, and vegetables — helps directly. Increase it gradually and pair it with more water, or you can trade one gut issue for another.

Frequently asked

How much fiber should I eat on Ozempic or Mounjaro?: Around 14 g per 1,000 calories — roughly 25 g/day for women and 38 g/day for men. Enter your calories above for a personalized target, and increase intake gradually.
Does fiber help with GLP-1 constipation?: Yes — fiber plus adequate water is a first-line fix for the constipation GLP-1s often cause. Ramp up slowly to avoid bloating, and drink more as you add fiber.

Medical disclaimer. Tiro is a tracking companion, not a medical device, and nothing on this site is medical advice. Always follow the titration schedule and dosing instructions from your prescriber. Never change your dose without talking to them first.