In recent years, there has been a surge in the use of GLP-1 medications. GLP-1 receptor agonists were initially prescribed for the treatment of type 2 diabetes, but they are now also widely used to treat chronic weight concerns and reduce cardiovascular risk, even for those without diabetes. Use of these medications has become so widespread that they are beginning to reshape broader eating habits and food marketing.
Wegovy was approved by the FDA for chronic weight management in June 2021, and Zepbound followed in 2023. Recent survey data suggests that roughly one in eight American adults now report using a GLP-1 medication for weight loss. While many people taking GLP-1 medications focus on getting enough protein, many are still falling short on another equally important nutrient: fiber.
As with any medical treatment, GLP-1 drugs involve both potential benefits and risks and require ongoing support from qualified healthcare providers. These medications work in part by increasing feelings of fullness and satiety, helping users eat less at meals and snack less frequently. For many individuals, they can be valuable tools for improving metabolic health and supporting weight loss. However, they are not a quick fix, and long-term success still depends on sustainable eating habits, physical activity, and overall diet quality.
The rapid rise of these medications has not gone unnoticed by the food industry. Food manufacturers are increasingly reformulating products and launching “GLP-1-friendly” lines to attract this growing market. It seems that every time I am at the grocery store, I notice new protein-enhanced products, including cereals, granola bars, ice cream, cookies, and snack foods. Convenient protein-rich options like beef sticks, egg bites, chicken bites, and ready-to-drink shakes are also being heavily marketed to consumers trying to maintain muscle mass while losing weight.
Protein is important, particularly during weight loss and aging, as it helps preserve lean body mass. However, most Americans are already consuming adequate amounts of protein. Adding extra protein to ultra-processed foods does not automatically make them healthier. Fiber is the nutrient many of us continue to overlook.
Most adults consume only about half the recommended daily amount of fiber. Factors like excess intake of highly processed foods and low-carb diets are common barriers to reaching daily fiber targets. Fiber is important because it supports fullness, digestive health, blood sugar control, healthy cholesterol levels, and a balanced gut microbiome. Fiber-rich foods are also often packed with vitamins, minerals, and protective plant compounds linked to better long-term health.
Whether someone is taking a GLP-1 medication or not, relying heavily on highly processed protein-enhanced foods is a limited strategy for overall nutrition. Instead, prioritizing whole foods that naturally contain fiber along with protein may offer greater benefits for both weight management and long-term health.
Foods like beans, lentils, nuts, seeds, berries, leafy greens, whole grains, avocado, edamame, and tempeh are excellent examples. These foods provide fiber along with nutrients linked to better heart, gut, and metabolic health.
Here are a few simple ways to increase fiber intake:
- Add beans or lentils to soups, salads, tacos, or grain bowls.
- Replace refined grains with oats, quinoa, brown rice, or whole wheat pasta.
- Snack on whole foods like fruit, nuts, or roasted edamame instead of heavily processed snack foods.
- Include vegetables at lunch and dinner daily.
- Top yogurt or oatmeal with berries, chia seeds, or ground flaxseed.
- Increase fiber gradually while drinking adequate water to help digestion adapt.
GLP-1 medications may be changing how Americans eat, but nutrition quality still matters. While protein continues to dominate food marketing, fiber remains one of the most overlooked nutrients for supporting long-term health.
LeeAnn Weintraub, MPH, RD, is a registered dietitian, providing nutrition counseling and consulting to individuals, families, and organizations. She can be reached by email at RD@halfacup.com.