Research Library.
Evidence-based fiber science. Indexed by topic, dated, sourced — read in any order, or start with the pillar guide.
Fundamentals
12 entriesWhat fiber is, what it does, and how much you need — the load-bearing essays of the library.
Is Fiber a Prebiotic? Understanding Prebiotics, Probiotics, and What You're Actually EatingNew
Most prebiotics are dietary fiber, but not all fiber is prebiotic, and probiotics are a different category of thing entirely. A guide to the definitions, the science, and the EU labelling rules that decide what a food can claim.
Fiber and Cholesterol: Which Fibers Lower LDL and What the EU Evidence SaysNew
Beta-glucan, glucomannan, and pectin all have EU-authorized health claims for cholesterol. Here is what the evidence shows, how much you need, and why psyllium is the interesting exception.
Fiber and Blood Sugar: What the Evidence Actually Shows
Dietary fiber reduces post-meal glucose spikes and lowers long-term type 2 diabetes risk. Here is what the European research says, which fibers work best, and how much you need.
The Best High-Fiber Foods: A Guide by Regional European Diet
Europe's traditional diets are full of high-fiber foods most people have forgotten. Legumes, whole grains, fermented vegetables, and regional staples, organized by dietary tradition: Mediterranean, Nordic, Central European, and Atlantic.
Beyond Soluble and Insoluble: Why Particle Size and Chain Length Decide What a Fiber Actually Does
Soluble vs. insoluble is a crude map. Two physical properties — particle size and degree of polymerization — explain why two wheat brans, or two chicory inulins, can behave like completely different fibers at the same dose.
Chicory Inulin: The Science Behind Europe's Only Authorized Fiber Claim
How a single fiber ingredient earned the EU's strictest health claim, what the regulator actually requires, and what 50 clinical trials show about how it works.
Soluble vs. Insoluble Fiber: Which Type Do You Actually Need?
Soluble fiber dissolves, ferments, and feeds gut bacteria. Insoluble fiber adds bulk and speeds transit. Here is what each type actually does, which foods contain them, and how to choose the right supplement.
EFSA Health Claims Explained: What 'Normal Bowel Function' Actually Means
What EFSA health claims are, how they work, why chicory inulin has the only authorized fiber bowel function claim, and what this means when you're comparing supplements.
How Much Fiber Do You Actually Need? (EU vs. US Guidelines)
EFSA says 25g. Germany says 30g. The US says 25-38g. Here is what the fiber recommendations actually mean, how they differ, and what most Europeans are really eating.
What Is Fibermaxxing? The 2026 Trend, Explained
Fibermaxxing is the 2026 nutrition trend focused on maximizing daily fiber intake. Here is what the science actually supports, what it gets wrong, and how Europeans should think about it.
What Is Dietary Fiber? Everything You Need to Know
What dietary fiber actually is, why most Europeans don't get enough, which types matter, and what the science says about dosing. A complete, evidence-based guide.
The European Fiber Gap: Why Almost No One in Europe Gets Enough Fiber
EFSA recommends 25g of fiber per day. No European country meets it. Here's what the data actually says, and why it matters more than ever for GLP-1 medication users.
GLP-1 & Fiber
10 entriesFiber strategies for Ozempic, Wegovy, Mounjaro and the next generation of GLP-1 medications.
What to Look for in a Fiber Supplement for GLP-1 Users: An Evidence-Based GuideNew
How to evaluate a fiber supplement when you are on semaglutide, tirzepatide, or liraglutide. Five criteria, six fibers, and what the clinical evidence actually supports.
Nutrient Density for Everyone: The Bigger Lesson From GLP-1 MedicationsNew
GLP-1 medications are exposing a nutritional density problem that already exists across the European population. The acute case is GLP-1 users. The wider case is the rest of us.
GLP-1 Medications: A Comprehensive Guide for Adults in EuropeNew
What GLP-1 medications are, how they work, who they are for, what results to expect, side effects, and how access differs across Europe. An evidence-based companion guide.
Weight Maintenance After Stopping GLP-1 Medications: What Fiber Can (and Cannot) Do
Up to two-thirds of weight lost on semaglutide or tirzepatide is regained within a year of stopping. Here is what the trials show, why it happens, and how fiber supplementation fits into a realistic maintenance strategy.
GLP-1 Side Effects: What 410,000 Reddit Posts Reveal About Real-World Experience
A peer-reviewed study analyzed 410,198 Reddit posts from GLP-1 users. Constipation ranked #4, fiber confusion is everywhere, and clinical trials are missing the full picture.
Fiber and Muscle Loss on GLP-1: What the Evidence Says
GLP-1 medications can cause 25-40% of weight loss from lean mass. Fiber's role is indirect but real: gut health, SCFA production, and diet quality all matter. Here is what the studies show.
How to Start a Fiber Supplement Without Bloating
A FODMAP-aware dosage ramping protocol for fiber supplements. Start at 3g/day, reach 12g in 4 weeks. Why bloating happens, how to prevent it, and when to adjust.
Chicory Inulin vs. Psyllium Husk: Which Fiber for Wegovy Users?
A fair, evidence-based comparison of chicory inulin and psyllium husk for GLP-1 medication users. Mechanisms, EU health claims, FODMAP concerns, and practical guidance.
GLP-1 Constipation: Causes, Solutions, and What Actually Works
Constipation affects 5-24% of GLP-1 users. Here is why it happens, which fibers help, and how to start supplementing without making things worse.
Oral Wegovy and Fiber: How the 30-Minute Fasting Rule Changes Everything
The new oral GLP-1 pill requires 30 minutes on an empty stomach before eating or drinking. Here is what that means for your fiber supplement routine, and how to make both work together.
Supplement Guides
06 markets · refreshed monthlyCountry-specific roundups of the fiber supplements available where you live. Updated every month.
Best Fibre Supplements in Australia
Best Fibre Supplements in Canada
Best Fiber Supplements in the Nordics
Best Fiber Supplements in the US
Best Fiber Supplements in the Netherlands
Best Fibre Supplements UK
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Cross-cutting tags across the library — useful when scale grows.