Close
Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
But gastroenterologist and author ofThe Fiber Fueled CookbookWill Bulsiewicz, M.D., is here to set the record straight: If you’re thinking of taking Ozempic to lose weight, hit pause. There are healthier ways to accomplish weight loss besides taking this drug.
By “potentially getting hurt,” Bulsiewicz is referring to the potential side effects of taking the drug, of which nearly 17,000 complaints werereported to the FDAbetween 2018 and the end of 2023. The most common side effects are gastrointestinal complaints, including nausea, vomiting, diarrhea, upper abdominal pain and abdominal dissension.
And in September 2023, theFDA added another possible side effectof Ozempic: ileus. According toMedline Plus, ileus is the inability of the bowel to move waste out of the body. And yes, there is an “ick factor” there. But more than that, it can be life-threatening if not promptly treated.
The gastroenterologist teamed up with athlete and nutrition coach Thomas DeLauer in the Instagram reel to talk about the truth surrounding Ozempic and GLP-1. GLP-1 stands for glucagon-like peptide 1, a class of type 2 diabetes drugs that helps manage blood sugar, which Ozempic falls under. They also discuss what nutrients your body needs to help you meet your nutritional goals in a healthier way. Here’s what they have to say.
Berberine Is Touted as “Nature’s Ozempic”—but Is It Safe?
Ozempic vs. Fiber
First, Bulsiewicz emphasized a surprising fact about your body you may not already know.
“Most people don’t realize that our body actually makes GLP-1 already,” Bulsiewicz said in the clip. “In fact, this is something that we get when we consume fiber.”
Medications like Ozempic can be beneficial for many people with obesity, especially if they have coexisting medical conditions. However, thebenefits of eating more fibercould be considered as a possible first step for those looking to lose weight.
“Now although it’s not the same as a pharmaceutical intervention, people don’t realize that a GLP-1 receptor agonist is basically just acting upon a GLP-1 receptor, the same kind of thing that protein, but more importantly fiber, will activate,” DeLauer explained.
“So everyone’s looking to add more GLP-1, and yet 95% of America is fiber deficient,” Bulsiewicz noted, referring to the2020-2025 Dietary Guidelines for Americans’statistic that 90% of women and 97% of men do not meet the recommended intakes for fiber. “If we quite simply add more fiber to our diet, we’re going to have amazing benefits.”
The Bottom Line
It’s clear that according to Bulsiewicz and DeLauer, the best nutrient to eat for weight loss is fiber. And we fully agree. Including more fiber-rich foods in your diet can reap health benefits, like supporting gut health,reducing inflammationand assisting in weight loss.
If you’ve been fiber-deficient, just a word of caution before jumping onto the fiber bandwagon: Ease into it. As the saying goes, too much of a good thing is still too much—andtoo much fibercan cause side effects like constipation and bloating.
While the recommendation is about 25 grams per day of fiber, per the2020-2025 Dietary Guidelines for Americans, you’ll want to start lower than that and progressively increase your amount over time as your body adjusts to the higher fiber intake. Start with small portions of fiber-rich foods and spread them out throughout the day—as opposed to trying to get your dose of fiber all in one meal or snack. And drink lots of water. This will help keep the fiber moving through your gut.
If you’ve been avoiding fiber because you have visions of eating cardboard—tasteless and boring—check out thesehigh-fiber foods and recipesthat will add flavor, color and a little pizzazz to your meals.
Looking for a little more weight loss guidance? Try our7-Day High-Protein, High-Fiber, Anti-Inflammatory Meal Planto help jump start your health journey—without the side effects of taking a drug.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
