When it comes to nature’s GLP-1 strategy, soluble fiber (which dissolves in water to form a gel-like substance in your digestive tract) is one of your best allies. Why? Because it not only feeds your gut bacteria but also signals fullness. Research shows it may also boost natural GLP-1 production.
Long before Serena came out on Ro and Oprah said she’s taking “something” but didn’t say what, a randomized 2018 clinical trial in The Lancet, the study showed that increasing dietary fiber significantly enhanced levels of gut hormones like GLP-1, leading to reduced appetite and decreased calorie intake.
Here’s how to work soluble fiber naturally into your weekly meals:
🍠 Oats + beans – Start your day with oatmeal or add beans to salads and soups or over brown rice.
🥦 Vegetables – Broccoli, Brussels sprouts and sweet potatoes are great sources, too.
🍎 Fruits with skin – Apples and pears can also keep you full longer.
Why it matters: Soluble fiber slows gastric emptying, meaning food stays in your stomach longer, increasing feelings of fullness and helping you eat less over the day.
⚠ But caution: avoid eating too many processed fiber bars. They often contain added sugar and won’t stimulate GLP-1 the way whole plant foods do.
Glow Tip: Spread fiber intake throughout the day for better digestive comfort and steady fullness.
📣 CTA: Share with a sister who may want to up her nutrition knowledge.
