How to Increase Low Protein & Fiber intake when you are on a GLP1 medication.
Ok, so you’re on a GLP-1 medication. You’re losing weight, but you’re struggling with constipation and eating enough protein/fiber each day.
I got you.
GLP-1 meds aren’t magic fat-burners. They work by slowing digestion and increasing satiety, which often leads to constipation and eating fewer calories — and that combo = constipation and weight loss (and yes, some of that loss is muscle, not just fat).
So you try to increase your protein to prevent muscle loss —GREAT JOB! But protein is really filling, and it can be tough to get enough.
I hear you, and here’s what I suggest.
With slower transit time (aka the time it takes food to move through your gut), let’s give your body a little help and make digestion easier.
I recommend…
Smoothies
Soups
Hydrate before meals
& Crush it in the gym!
Smoothies
Greek yogurt (This depends on your protein needs but around ~100g-300g)
Protein powder (1 scoop that gives you 25g of protein)
~80g berries (blueberries, blackberries, raspberries)
10g ground flaxseed or another fiber source like 3-5g of psyllium husk powder (this maybe be very filling, and be sure to drink lots of water when adding fiber).
16g nut butter (optional - leave out if you are still feeling too full)
Big dash of cinnamon
Water or unsweetened almond milk for liquid to blend.
Why this helps:
This combo is balanced with lean protein, moderate fiber (which you can adjust up or down as needed), and includes fluid for hydration — something that’s surprisingly tricky on these meds when constipation kicks in.
Soups
Roast veggies (acorn, butternut squash carrots, zucchini, etc), blend them up, add spices, bone broth, and add a protein source. Boom done. Simple delicious, packed with nutrition in a liquid form.
You can also mix in collagen or unflavored protein powder for an extra boost in protein if you don't want to add a whole food protein source.
Why this helps:
Blending mechanically breaks the food down, helping it move more easily through your digestive system. The broth adds hydration, and the veggies offer fiber. Fiber + enough water is key for regular bowel movements. Increasing fiber without increasing water? THAT can cause constipation.
Hydrate early in the day
A lot of clients tell me it’s tough to get enough water because their meals are so filling now. Make the most of the time between meals — especially in the morning before you eat. Aim to get 16–24 oz in before food. Without food slowing digestion, water moves through your stomach quickly, helping you hydrate without feeling overly full.
We also don’t want a lot of water with meals — it dilutes stomach acid, and we need that acid to do its job. It breaks down proteins and protects us from pathogens in food.
Exercise (resistance training)
If you still struggle to get enough protein in daily while on these meds - my biggest concern is for maintaining your muscle mass. Adequate protein intake + Resistance training are your best bets for maintaining your muscle mass.
If protein is a struggle you REALLY need to work hard in the gym lifting weights.
Why?
#1. Hopefully the exercise can increase your appetite a little bit, plus, exercise also helps digestion MOVE along.
#2. This sends an extra strong stimulus to your body to KEEP this muscle tissue around. This is especially true with older adults, in an effort to prevent frailty we must train our muscle and add stress to our bone to keep those tissues intact and STRONG as we age.
When I say work hard I mean you should be intentionally working hard with the weights, sets and reps you follow for your exercises. Lifting 3-4 days a week is plenty the intentionality is likely more important than going over 4 sessions per week.
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